The rowing machine is a powerful piece of fitness equipment that allows you to get the most from your home gym workouts.. If you are looking to build strength and cardio endurance simultaneously, then a rowing machine is exactly the addition your home gym needs. Before you begin rowing your way to a healthier, happier life, check out these rowing machine tips and benefits of this invigorating full body workout:
Rowing Machine Benefits
If you are on the fence about getting your own rowing machine, perhaps these benefits will persuade you to dive into the exhilarating world of simulated rowing:
Great cardio workout: Since the rowing movement incorporates all major muscle groups in your body your heart rate and breath volume increase with each exercise. This is not only great for your heart and lungs but it also eliminates waste byproducts in your body such as carbon dioxide and lactic acid.
Increased muscle strength: The repeated pushing and pulling movement offers a great way to build muscle throughout your entire body. Most rowing machines offer the ability to increase the resistance as well, which allows you to challenge your muscles as you progress.
Low risk of injury: Rowing is a low-impact exercise when performed correctly. This means that the rowing movement is easy on the joints because your feet and hands remain in contact with the foot pads and handles throughout your entire workout. This will ultimately prevent injuries and allow you to train as long as you need to.
Low cost: Unless you are going to be shelling out the cash for a gym membership every month, rowing workouts can actually be quite inexpensive. Purchasing a rowing machine for your own home gym is never a bad idea because it is a onetime purchase and rowing machines are typically cheaper or equal to the price of other home cardio machines.
Rowing Machine Tips
There are a few things you must keep in mind in order to get the most out of your rowing experience. Here are some tips to insure safety and efficiency when you are on your rowing machine:
Train in fluid movements: Unlike many traditional exercises, rowing does not involve any stationary periods or breaks. In order to get the most out of your workout you must train in one smooth technique. You can slow down if you are getting fatigued but you should not stop in the middle of a movement
Ease into your session: The great thing about rowing machines is they often offer the ability to increase resistance as you train and progress. There is no need to start off at the highest resistance setting and wear yourself out right away. Starting off on an easy setting will allow you to practice proper form in order to maximize gains and prevent injuries.
Go easy on your arms: Rowing may seem like an arm-centric exercise but in order to prevent injury you must remember that this is a full body workout. Placing too much pressure on the arms and shoulders will cause injury and minimize the positive effects of the rowing motion. Instead, focus on your legs and core as you work through the form.
Keep your back straight: This is another tip that will help to prevent injuries on the rowing machine. The safest and most effective back position for rowing is with your back straight rather than hunched. Again, engaging your core will make it easier to maintain this position as you work out.
Maintain proper form: Proper form is key when it comes to preventing injury and taking advantage of all the invigorating benefits of rowing. Here is a breakdown of how each rowing movement should be performed:
- Once you are stationed on the rowing machine, bend your knees and keep them together
- Lean forward from your hips and grab the handle in front of you
- With your back straight and arms extended, push back with your legs
- Allow your legs to straighten as you lean back from the hips and pull the handle into your chest
- Push back until your legs are completely straight and you are leaned slightly back with the handle at your chest
- Maintain a straight line with the handle as you move your hands and arms forward
- Lean slightly forward from the hips and let your knees bend as you return to starting position
The Marcy Rowing Machine
If you are interested in purchasing a rowing machine for your own home gym, Marcy offers a top quality, affordable machine that will allow you to enjoy all of the benefits mentioned above. Check out the Marcy NS-40503RW Rowing Machine at marcypro.com and begin working toward the body of your dreams today!