Buzz
In nearly every gym I’ve visited, there’s usually one or two rowing machines sitting unused. It’s a pity, as this equipment is fantastic for delivering a complete full-body workout during cardio sessions, particularly for interval training, which we’re focusing on this month.
For those unfamiliar with the rowing machine (or the ergometer, as it’s formally known), it might seem a bit confusing at first. The setup includes a handle connected to a chain, which drives a fan. The rest of the machine features a sliding seat that moves along a rail.
Here’s a step-by-step guide to get started:
Position the seat near the footrests and take a seat. Adjust the settings if necessary. (Most machines will activate automatically once you begin rowing.)
Secure your feet firmly in the footrests.
Grip the handle firmly.
Activate your upper body muscles. Maintain an upright posture, engage your core, keep your shoulder blades down, and extend your arms forward. Your hips should be as close to your heels as possible.
Ready to begin? Follow this sequence for each stroke:
PRESS against the footrests to extend your legs fully.
As your legs near full extension, lean your upper body slightly backward.
PULL the handle toward your chest using your arms.
Return to the starting position by reversing the motion: arms first, then torso, and finally legs.
Check out this video to see the entire process in action:
The rowing machine is perfect for interval training because it engages your entire body and can exhaust you quickly. While you could row at a leisurely pace for 30 minutes, why would you when you can push yourself harder in shorter bursts?
You can perform any traditional interval workouts on a rowing machine or experiment with the rowing-specific routines provided here. If you’re accustomed to alternating between running and walking, think of rowing as an opportunity to go all-out during your intervals and then simply pause until the next one begins. Even a few seconds of rest can feel incredibly refreshing. Just make sure to time your intervals and breaks using your phone, especially if your rower’s timer stops when you do. Give it a shot and share your experience with us!
