You may think rowing machines offer just one type of workout. Yet, while the motion is essentially always the same, the actual exercise possibilities are quite varied based on the experience and strength levels of the user, as well as the type of air rowing machine used. All air rowing machine workouts do provide full-body strengthening and cardiovascular workouts; here, we take a look at some options for users just beginning rowing or continuing it after a longer period of time.
Beginner Workouts
Beginning rowers should utilize the basic rowing routine at a low resistance level. Use a grip that's firm but relaxed. Keep your elbows close to your body and bend forward from the hips as you row; when you come forward, keep your knees close to your chest and your head up. Push your feet against the pedals and bring your hands to your abdomen, exhale and lean back slightly. Then, straighten your arms, bend your knees, and bring your body forward for the next stroke. All movements should be smooth, not jerky, and be sure not to overarch your body coming forward or leaning backward.
Intermediate and Advanced Workouts
Experienced rowers can use the same basic technique, but can increase speed for higher resistance levels, (which may be based on the mechanics of the rowing machine itself). Advanced rowers may want to consider using a water-resistance machine, which will truly simulate rowing in water - and will offer more difficult workouts than simpler air- or hydraulic-resistance machines.
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