Using A Rowing Machine: Tips You Need to Know

If you’re after an amazing, low-impact cardio workout, the rowing machine is your best friend. A solid session on this equipment can torch fat, burn calories, and build some serious muscle. But many people overlook the rowing machine simply because they’re not sure how to use it or aren’t getting the workout they expect. That’s why we’ve compiled some simple, helpful tips to make your rowing machine workouts more enjoyable and effective!

Flywheel or Air/Magnetic Rower Machine: These rowing machines have a wheel at one end, often paired with a fan or magnets. As you pull, the wheel spins, creating resistance through either air or magnetism. A common example is the MR60, which combines both air and magnetic resistance, giving you a smooth, variable workout.

Water Rowing Machine: These unique machines feature a water tank with a fan inside to create resistance, so every stroke stirs the water, mimicking the feel of rowing on a lake or river. With water rowers, the sound of water is part of the experience, providing a calm, immersive vibe.

Each has its perks, so try both if you get a chance to see which one you prefer!

Before you start rowing, make sure your feet are properly positioned. Rest your heels firmly against the pedals, adjusting the foot straps so they’re snug but comfortable. Adjusting these simple details will make your rowing experience smoother and safer.

Using the correct rowing technique will not only make you more efficient but will also help you avoid any back pain or discomfort. Here’s a quick guide to the phases of a proper rowing stroke:

• Step One: The Catch
  Sit with your legs bent, feet secured, and shins vertical. Extend your arms to grab the handle, and lean your body slightly forward with a flat back and engaged core.

• Step Two: The Drive
  Push through your legs until they’re almost straight, then hinge at your hips, leaning your torso backward. Once you reach a 90-degree angle with the floor, pull with your arms, bending at the elbows to bring the handle toward your chest.

• Step Three: The Finish
  Your legs should be fully extended, your elbows bent, and the handle pulled to your lower chest. Keep your core tight, arms close to your body, and avoid flaring your elbows outward.

• Step Four: The Recovery
  Begin to straighten your arms, then hinge forward at the hips, keeping your core and back stable. Once the handle passes over your knees, begin bending your legs to slide back to the catch.

• Strokes Per Minute (SPM): This measures how many times you row in a minute. Try to keep this around 30 or fewer—it’s about controlled power, not just speed.

• Split Time: This reflects the time it would take you to row 500 meters. For instance, a 1:45 split means you’d cover 500 meters in 1 minute and 45 seconds at your current pace. Consistency is key here!

To get the most out of your rowing, practice controlling your stroke rate. Start by aiming for a low stroke rate, like 20 SPM, then increase by 2 SPM each minute. This exercise helps you learn what rate feels best for different distances and conditions.

Consistency in split times and stroke rates will keep you moving smoothly, making your workout more efficient and enjoyable. As you get comfortable, experiment with different rates to find what works best for your body.

A common mistake for new rowers is to rush through the movement, which can make it tough to breathe properly. Keep it simple:

• Exhale as you drive back.
• Inhale as you slide forward into recovery.

Use a one-count to drive back and a two-count to recover forward for a balanced rhythm.

Most importantly, have fun! Your rowing journey is about progress, not perfection. You’ve got your entire life to improve your form, build your strength, and get fitter. Rowing is a fantastic way to challenge yourself, so enjoy each session, embrace your progress, and remember—you’re playing the long game.

With these tips, you’re all set to start rowing with confidence. Now, hop on that rowing machines and enjoy the ride!