Rowing Machine Workout3 Benefits of a Great Workout

If you are looking for a low impact workout that get results, a rowing machine workout is EXACTLY what you want – it can help you get in the best shape of your life, and in a short time!

It can help you build muscle and tone up at the same time, plus it is a great cardio workout as well, when you do it vigorously!  A rowing machine workout is a great alternative for those of you that aren’t able to put a lot strain on their joints. So kick the treadmill to the curb and check out these reasons why I’ve found rowing to be a GREAT workout!

The Big 3: Benefits Of a Rowing Machine Workout

It’s a Full Body Workout

The first time you jump on a rowing machine, it definitely feels foreign, if you aren’t familiar with the sport itself. It takes a bit to get into the rhythm, but you soon realize that when you are doing a rowing machine workout, you are using pretty much every major muscle group in your body! For example, your legs and calves to push backwards, your shoulders and biceps to pull yourself backwards, and you are engaging your abs and back muscles the entire time as well! Because you are sitting down instead of, for example, jogging, this is so low impact for your joints!

If you feel like you want an even harder workout, increase the resistance, or increase your intensity!

It Will Help You Lose Weight

A rowing machine workout is an amazing way to burn calories quickly! The average individual who weighs around 200 pounds can burn approximately 400 calories in 30 minutes – comparable to a treadmill, with less impact!

This is a great sample workout for ultimate calorie burning:

  • Row for 100 meters at a normal pace
  • Row for 50 meters at maximum intensity
  • Take a 1 minute break
  • Row for 200 meters at a normal pace
  • Row for 50 meters at a maximum intensity
  • Take a 2 minute break
  • Row for 50 meters at a maximum intensity
  • Row for 200 meters at a normal pace
  • Take a 1 minute break
  • Row for 50 meters at a maximum intensity
  • Row for 100 meters at a normal pace
  • Cool down – row for 300 meters at a slow, casual pace


A Rowing Machine Workout is Great for Your Cardiovascular System

The rowing machine also has quite a few cardiovascular benefits. It increases your heart function and helps with your endurance, while toning up your muscles!

If you want to workout at a high rate of speed keep the resistance low, so you can try to get your body in an aerobic state. This means that your lungs, heart and circulation system will improve, as you are pumping blood and oxygen through your body at an accelerated rate.

Rowing Machine Workout For Beginners: How To Use A Rowing Machine

  1. When you first sit down on a rowing machine you should immediately adjust the resistance. Find a level that is not too heavy and not too light. If you are new to this start off with very little resistance. As you get stronger you can increase the resistance.
  2. Once you have adjusted the resistance you can put your feet in the pedals and get ready to make your first stroke. Make sure your feet are secure in the pedals.
  3. Check the straps and adjust them as you see fit. Do not skip over this step. The position of your feet will affect how much of a workout your legs get.
  4. Now you are ready to start rowing. In first position your knees will be close to your chest and your elbows will be bent. This is where you will start.
  5. Don’t arch your back over. Keep it as straight as you can.
  6. Now just push off with your feet. This will move you backwards. As you push back you will also pull the handle towards your stomach area.
  7. Remember to keep your back straight through the entire motion.
  8. Repeat this process as many times as you can. If you are new to using the rowing machine try to go for 5 minutes.
  9. As your strength and stamina increase you can up the resistance and the amount of time you spend on the machine.