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.
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.