The Rowing Machine- A complete low-impact cardiovascular workout.

The rowing machine is my favorite piece of cardio equipment and I highly recommend everyone give it a try. Many people overlook the rowing machine when going to the gym or when purchasing cardio equipment. It is a machine that can look a bit intimidating or too challenging for beginners. And, many cardio enthusiasts dismiss it thinking that they can not burn enough calories on it to make worthwhile.

Calorie Count

For those of you that choose your cardio workout based on the amount of calories burned, the rowing machine can compete with all of the other equipment in the gym. The key to burning calories on the rowing machine and getting your heart rate elevated while completing this exercise is to be in constant motion and to move at a fairly quick speed.

Walking on a Treadmill	167 calories
Rowing on a Rowing Machine	259 calories
Cycling on a Stationary Bike	259 calories
Running on a Treadmill	270 calories
Elliptical Machine	335 calories

As you can see in the chart above, the rowing machine does pretty well compared to its competitors.

But it Does So Much More

Burning calories is great, but not the reason I love the rowing machine. The rowing machine does so much more! With the rowing machine you are able to work many different muscle groups, building strength while you complete your cardiovascular workout. Plus, it offers you many options so that you can vary your workout and maintain your interest for the duration of the exercise. I have a difficult time with many cardio machines because I get bored very quickly. Even with good music or an interesting podcast I have a hard time doing the same exercise for 30 minutes. The rowing machine offers many different exercises so that I can change what I am doing on a frequent basis. This not only helps me maintain my interest, it also challenges my body in a similar way that interval training does, thus increasing the amount of calories I burn.

Accessible for ALL

The rowing machine is accessible for all. It offers you the opportunity to work on increasing your range of motion throughout your entire body without baring weight on any of your joints. Most people who have joint pain, have limitations on which cardio machines they can use and are limited in the amount of time or intensity they can handle on these machines. These limitations are mostly due to the amount of weight that is placed on their joints while completing the exercises. The rowing machine is designed to take the weight off of your joints. This should make exercising much more enjoyable. Rowing machines offer a range of resistance levels so you can begin at a very easy level until you build some strength.

Types of Exercises

I mentioned above that there are many different exercises you can complete on the rowing machine. I will describe some of them below for you to try. The key is to keep moving the entire time if you can and to go at a fairly quick pace to keep your heart rate elevated. I like to go through the exercises in an interval like fashion. I set a timer for 2 minute intervals and change the exercise every two minutes. You can adjust how long you want to spend on each exercise or count your reps instead of using a timer if you prefer to do so.

Basic Row

The basic row is the exercise most people are aware of on a rowing machine. This exercise engages your entire body while completing a complete row. You should begin by holding on to the handle with an overhand grip, your arms are straight and knees bent to get as close to the handle as you can. You should also be slightly hinged forward at the hip. As you straighten your legs, bend your arms pulling the handle to your chest or stomach. Your elbows can go behind you or out to the side. When your legs are fully straight lean back as far as you can to engage your core. To reverse, lean forward again as you straighten your arms and bend your legs.

Back and Core

To engage just your back and core you will keep your arms and legs straight the entire time. Do not hyperextend or over straighten your joints. To keep from doing this you may want to keep a small bend in your knees and elbows the entire time. You will hinge at your hips only while you move forward and back. Try to hinge as far forward and back as you can. This exercise engages your abdominals and the muscles in your lower back the entire time.

Legs Only

To focus on your quadriceps (thighs) and glutes (butt) you will move just your legs. Hold the handle to your chest the entire time while you bend and straighten your legs. You should make sure that your knees are inline with your toes. If the foot pedals are straight up and down then your knees should remain about hip distant the entire time. If the pedals adjust outward than you can widen your knees as you bend your legs. The key is to make sure your knees are going in the same direction as your toes.

Arms only Row

To focus on the muscles in your chest, arms, back and shoulders including your Erector Spinae, middle and lower Trapezius, Rhomboids, Latissimus Dorsi, posterior Deltoids, Biceps, and Pectoralis Major you will keep your legs straight the entire time. You will also limit the amount you hinge at the hips and try an maintain an upright position with your torso. Hold the handle with an overhand grip and pull the handle into your stomach while sending your elbows directly behind you. Try and keep your arms close to your sides the entire time.

Russian Twist

To engage your obliques (side love-handles) you will keep your legs straight with knees slightly bent. You will move just your hips like you did for the back and core exercises above with a small difference. When you lean back you will bring the handle into your chest and lean towards the side. Try to lower your bent elbow to the level of your hip. Alternate side to side like you would while completing a Russian Twist exercise.

Shoulder Lifts

To work the front and tops of your shoulders or anterior Deltoids you will keep your arms and legs straight the entire time. You will also maintain an upright position with your torso. Holding the handle with an overhand grip you will raise your arms bringing the handle directly overhead. You will then lower it with control.

Bicep curls

To build bicep strength (front of arms) you will change your grip on the handle. Grab the handle with an underhand grip. Keep your legs straight as you bend your arms pulling the handle in to your chest.

Lat Pull

To engage your upper back, shoulders and chest, you can perform a Lat pull on the rower. You will again keep your legs and back straight for this exercise. As you pull the handle to your chest your elbows will go out directly to the sides of your body at shoulder level.

Hopefully, these exercises have given you many ideas on how you can use the rower to complete a full body cardiovascular workout. The key is to have fun and keep moving the entire time.