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By Howard Seidman, Staff Writer, myOptumHealth

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Using a rowing machine can be a great way for some people to improve fitness through low-impact exercise. The smooth, rhythmic motion of rowing uses many muscle groups, but does not have the pounding that comes with some weight-bearing or high-impact exercises.

The American College of Sports Medicine (ACSM) suggests that your overall fitness program include:

• At least 30 minutes of moderate-intensity activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week
• Or, 20 minutes of more vigorous activity three days per week

Rowing is just one of the many activities that may fit into this overall fitness program.

Rowing machines may help with aerobic conditioning, losing weight, stress relief and building strength. Since rowing is easier on the body than some other forms of exercise, you may find you can work out longer - and burn more calories.

Remember, it is important that you talk with your doctor before you start a new activity or raise your activity level.

Choosing the right rowing machine

Rowing machines offer resistance with air, water, magnets or pistons. Water machines may match the feeling of rowing on water, but they are heavy. Most industry-standard machines use air resistance.

The machine should be sturdy and easily support your weight. Look for a seat that is comfortable, but not too soft. It should slide back and forth smoothly for full extension and flexion of the knees. Also, it should be roomy enough in front that you can fully extend your shoulders and arms at the start of a rowing motion.

Using a rowing machine should feel smooth. Avoid machines that have a jerky or sudden change in resistance during rows.

Begin with a warm-up

The act of rowing uses the arms, abdomen, back and legs. But without good technique to coordinate all these muscle groups, you could risk injury. Remember to:

• Warm up before working out. Start with slow, easy rowing for five minutes to lower injury risks and improve workout benefits.
• Increase the length and intensity of training gradually over weeks and months.
• Don't try to put too much strength into a single stroke or two. This places sudden stress on the lower back and could cause injury.

Beginners can often start aerobic training by rowing for 15 minutes with five-minute warm-ups and cool-downs. After several weeks or months of rowing, you can gradually raise your workout time to 30 minutes.

Proper technique

The rowing stroke is a continuous motion of three phases.

Phase one, the catch, is the starting point. Your knees should be bent, with shins vertical and shoulders and arms reaching forward. This position mimics oars being placed in water.

Next is the drive phase. It starts with extending the legs. Arms should stay straight until the knees are mostly extended. Then the elbows should flex to bring the oar handle into the upper stomach. The drive ends when legs are fully extended, shoulders are back, elbows are flexed and the oar handle is against the upper stomach.

Phase three is recovery. Hands and arms will move away from the body with elbow extension. The upper body moves forward over the hips and hands move past the knees. Knees then begin to flex and the seat slides back to the catch position.

The effort in rowing is measured by the stroke rate and a resistance setting. A slower stroke rate places greater stress on the back. Resistance settings should be lower for long aerobic workouts.

View the original Indoor rowing: a great way to get and stay in shape article on myOptumHealth.com 

SOURCES:

• American College of Sports Medicine. Selecting and effectively using a rowing machine. Accessed: 10/14/2008

• Amateur Rowing Association. Why develop technique? Accessed: 10/14/2008