Rowing is an activity that not only strengthens your body because it uses most if not all of your body’s muscle groups. It also strengthens your cardio-vascular system similar to what an aerobic workout does for your body. You don’t need to go out and row a boat or canoe to get the benefits of this activity; you can just go to the gym and ask your fitness instructor to include a best rowing machine workout in your routine.
Before starting out on a rowing machine workout, you need to ask your doctor if it is advisable for you to use a rowing machine. If your doctor tells you that it is possible, you can go ahead and plan your exercise regimen which includes a rowing machine workout.
When you start using a rowing machine, make sure that you start slow. Check the machine if it has a resistance scale and use the lowest resistance possible at the shortest distance available on your first rowing machine workout. Pace yourself and take note of how many strokes per minute you do and how much time it took you to cover the distance.
Once you become consistent with your strokes when covering a certain distance, you can start increasing the speed and resistance on the machine. The safest way to increase the distance that you cover is by doing it in increments of fifty (50) meters. If you feel that you are having difficulties with your strokes, try decreasing the distance but keep the resistance at the same level. Keep this steady pace until you have increased the distance on your machine to a total of one thousand (1,000) meters. Make sure that you are still keeping consistent strokes per minute count and that the resistance level that you are using does not go over the mid-range level which is at four (4) to six (6).
After reaching a total of one thousand (1,000) meters of increased distance on your rowing machine workout, you can start increasing the resistance on the machine. This time, you can try increasing the levels of resistance within the upper range which is between levels seven (7) to ten (10). At this point of your rowing machine workout, you should be able to cover the distance that you have set at a steady number of strokes per minute and time. It is at this time that you can start increasing the distance again at a maximum of two hundred and fifty (250) meters increments.
At this level, if you feel the need to challenge yourself more, you can start striving for better strokes per minute and covering the distance in a shorter period of time while maintaining the resistance level at its highest. Keep in mind though that if at any time during your rowing machine workout you experience any pain or discomfort, you should stop your workout and consult your doctor.