Rowing Machine Guide Category:
Like all exercise, do be careful not to over-exert or to exercise in the wrong technique.
Before you row, tick off from this checklist:
- Check with your doctor if it is safe for you to undertake rowing
- If possible, look at the manual for rowing and get a trainer for proper techniques
- Start off with easy rowing to warm-up your muscles
- Slowly build intensity and add time into your program. Start with a few minutes and add to it each day
- A good target will be between 24 and 30 strokes per minute
- There are a few positions/ techniques in general when it comes to rowing
1. Catch Position/ Starting position
- Take a seat and strap your feet firmly onto the foot pads
- Grab the handles, extend your arms straight while keeping your wrists flat
- Slide forward on the seat but stop when your shins are vertical
- Bend forward slightly at the hips Follow the starting position: extend your arms straight and keep your wrists flat
2. Drive Position
- Extend your legs and push off from the foot pads
- Keep your core tight, straighten your arms and keep a firm back to transfer the power to the handles
- Bend your arms and lean your upper body back as you straighten your knee
- The motion ends with a slightly backward lean
3. Finishing Position
- To pull the handle into your abdomen, bend your elbows and extend your legs
- Just lean ever so slightly to the back from your hips
4. Recovery Position
- Straighten your elbows and your arms will extend automatically
- Follow that by leaning forward from your upper body
- Slowly bend your knees to slide forward, coming to the starting position
Now that you have learned the techniques, watch out for common mistakes:
- Leaning too far back or leaning too far forward can cause back pain
- If you keep your arms loose, that will jerk the handle back and will not let you strengthen your arms fully
So what’s the secret to rowing beautifully?
- Practice, practice, practice!
- Don’t rush, take your time to improve. Geniuses aren’t made in a day
- Don’t let your legs laze around. Get them rowing, not just with the arms!
As you can see from the above, it’s not about achieving the perfect technique in a minute or in a day. Start slowly, focusing on technique instead of brute strength. Don’t work-out intensely in your first session as your muscles may not have time to adapt. That might result in a backlash, with too sore muscles or strained muscles, which will be worse as you might have to put practicing rowing on hold for an even longer period of time.
All sports take time to learn but rowing is easy to progress once you have picked it up!
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Below are five different types of rowing machines, where you can find the difference in terms of the level of resistance:
1) Air Resistance Rowing Machines
Favored over many other rowing machines, this type of rower gives you a smoother row, allowing you to feel as though you were rowing outdoors in the open water. Resistance is generated by a fan or a propeller. This means, the harder you pull, the greater the resistance. So, you can get a better work out through the combination of both aerobic and a total body strength/ tone training.
If you have less space in your home, find models that can be folded as air these machines are typically long. Oh and if you’re environmentally conscious, it’s a machine that fits the bill and which won’t burn a hole in your pocket as it does not use much electricity!
2) Magnetic Resistance Rowing Machines
The advantage over the air resistance rowing machine is it is quieter and offers an easy level for beginners. The magnetic resistance rowing machines tend to be chosen by casual or first-time rowers while the air resistance rowing machine is usually chosen by professional and competitive rowers. Beginners also like the silent rowing action as they can watch the TV or listen to music at the same time.
The downside is the higher the tension, the higher the amount of electrical energy consumed by the electromagnets. So if you’re not looking towards high electric bills in the long run, this may not be the rowing machine for you.
3) Air and Magnetic Resistance Rowing Machines
As the name itself says, this rowing machine is a combination of air resistance and magnetic resistance. This means, you have the freedom to choose any of these options when you want to work out.
Present features are different weight capacities, programmable settings and tension adjustment, the air/magnetic resistance rowing machine is basically the combination of the features mentioned above in the air resistance rowing machines and the magnetic resistance rowing machines.
4) Piston Resistance Rowing Machines
Whoever said rowing is only a luxury item should check out Piston resistance rowing machine. It serves another purpose for those who live in small flats/ apartments as the smaller size take less space.
The downside is that as it is small and might not suit tall people. Serious rowers usually do not buy this as they do not give you the satisfaction of a full elongation.
5) Water Resistance Rowing Machines
Water resistance rowing machine can mimic the real-like rowing function, just like the air resistance rowing machine. Even though they are foldable (ideal for storage purposes), they are better in terms of letting you enjoy a full rowing motion. It is also quieter and good for building high levels of stamina.
A common issue noted by serious rowers is that it is not as efficient as the air rowing machines. A final point is that it is more expensive to buy although the different frames make them look attractive.
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So now you’ve decided to buy a rowing machine but you are swamped with too many choices! Ultimate what you buy will depend on your needs.
Here are 10 key questions which should get you cracking on the right direction:
1) Have you tried rowing machines before?
Ideally, before you buy the machine, you should try it for several minutes to check the smoothness of the rowing motion and the seat’s comfortability.
If you have been using it at a gymnasium, ask yourself whether you want a similar model.
2) How often will you use the rowing machine? Casual or serious rowing?
If you are not going to use it very often, your best bet would be a foldable rower (e.g. hydraulic machine)
If you are not going to use it that often, a lower-priced machine should last you a good number of years even if it’s mediocre
3) Do you have constrained space?
If yes, you’ll be looking for a compact/ foldable rowing machine (e.g. hydraulic machine). Also remember, the noise generated if you’re in a confined space of walls. To appease your neighbours, the magnetic rowing machine is a good option for silent rowing
4) Don’t forget to check the weight limit for the rowing machines!
This is a common mistake! Remember to check the safe weight limit before buying the model that you want. If not, even the warranty given will be invalidated.
5) Where to put the rowing machine?
Check if you have room with good ventilation to maximize your work-out sessions. Some rowers like to multitask with music/TV or radio
6) Easy adjustability of rowing machine?
If somebody else apart from you will use it, look out for the adjustments for the seat and foot pads.
7) Do you need a workout monitor?
The monitor/ computer is usually an extra feature which could add much more to the price. It’s good if you’re serious for training as you can keep track of your progress from the computed distance covered, time spent and stroke rate.
Does the rowing machine have different levels of resistance?
Most rowing machines have this feature but it would be good to double check. Regardless of what level you’re at, you are bound to improve. Want something hardcore? Air resistance and air/ magnetic rowing machines offer good total workout.
9) How much can you afford to pay?
Rowing machines are usually expensive. Balance whether you will gain more from buying a rowing machine or paying for the gym membership (e.g. hydraulic rowers, while lower priced, are generally for infrequent rowers)
10) If not, should you buy second hand?
Still want to row seriously but can’t afford it? Before you scoot off to your nearest second-hand shop, check for excessive usage (e.g. loud noise when rowing, seats and food pads)
Normally, second hand machines will be in better condition from private user than from a gym as the level of usage differs to a large extent.
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Welcome to my Best Rowing Machine blog, I’m Tim Porter. I’m a personal trainer for indoor rowing and this blog is devoted to help anyone out there who wants to buy a rowing machine or indoor rower for their own home.
If you have no idea where to start looking for the best rowing machine for regular home use, this is probably a good place, because I will write many rowing machine reviews for the highly rated models and brands such as:
- Concept2 rowing machines
- Kettler rowing machines
- Bodycraft rowing machines
- Stamina rowing machines
I will also explain the different types of rowing machine and how to choose the best one that suits you. The types of rowing machines are:
- Air resistance
- Flywheel resistance
- Magnetic resistance
- Piston resistance
- Water resistance
These different types of rowing machines have different intensity and feel; you might like the magnetic resistance for a quieter workout, or you might prefer water resistance for realistic action. We shall look into the details of each type in my later post.
Rowing is not like other types of exercise equipments such as the treadmill, which might have impact on the knees or ankles, but it still has its safety risks. Rowing’s common injury is the lower back, so I always tell my trainees to keep the proper techniques in mind while rowing. I will write about these safety tips as well.
Indoor rowing is a good sport for our cardiovascular system, and it’s working more towards strength endurance. You can try interval training with rowing, which will definitely get those calories burning and soon you’ll get toned muscles and a healthier body. Many people row to lose weight too.
Do you know what the fun thing about indoor rowing is which is different with other exercises? There are competitions around the world (even online) for indoor rowing!
Can’t wait to get your rowing machine already? The reviews and recommendations for the best rowing machines will be updated soon. 