Pros

Brilliant for improving fitness, cardiovascular ability and strength, rowing can also be fairly pleasurable if done on the river. Even on a rowing machine the benefits are multiple.

What it works: great for building up lower body and leg strength, it will also improve cardiovascular ability.

Cons

You need a boat, an ergometer or rowing machine to undertake it. Rowing machines can be boring, but it is also important to learn the proper techniques before stepping into a boat in order to get the most benefit while also avoiding common problems like back injuries.

Make Rowing Count

• Stretch and become more mobile as a warm-up before starting.
• If rowing is new to you start on a low level to learn the technique first.
• If you are unsure of the correct technique ask an instructor before starting.
• Keep you back straight and in a neutral position at all times.  Don't hunch over while rowing.
• Drive initially with the legs rather than letting all the strain go through your shoulders and upper body.
• Make sure the rowing action is complete by fully pulling the bar into your torso. This ensures the action is efficient.
• Increase your intensity by rowing at a faster rate or increase the resistance.
• Level 5-6 on most rowing machines will be the equivalent to rowing on water.
• Record and set time goals to improve your performance.
• Maintain hydrated throughout your exercise.

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