Last Updated 3 years ago
Rowing machine, ergometer, iron monster, whatever you choose to call it, it’s an effective workout that hits all sorts of muscle groups and torches calories.
Rowing machines can be found in most gyms, often tucked away in a corner being used by that one fanatic and being overlooked for other more favourable cardio machines.
However rowing machines are superior in a number of ways and there are plenty of reasons to work out on one. Not only does it work the entire body and train your core, unlike running it is not an impact sport so is gentle on the joints, takes up less space than other home workout machines, and is easy to use.
But before you start pulling on the rowing chain, take a look at some key dos and don’ts.
- Start small. If you’re just beginning, try 10 minutes of rowing at most then gradually add time on each week. This will allow you to build up strength in the relevant muscle groups.
- Use the rowing machine as part of a wider cardio workout until you’re up to speed.
- Engage your core. Ergometers are amazing pieces of equipment but used wrong you’ll do yourself a back injury. Before you drive with your legs, make sure your core is switched on.
- Change things up. A 30-minute row will burn around 300 calories but can become mind-numbing when repeated day in and day out. Switch between sprints, pyramids, power strokes and long-distance rows. Not only is this more interesting for you, keeping your body guessing is a real fat burner.
- Take note of your technique. They say it takes 10,000 good strokes to break a bad habit…so don’t let them creep in and save yourself a lot of correction. There’s an abundance of information about technique online and different people will always have opinions on the most effective technique; don’t worry however, as basic form is the same no matter who you ask.
- Wear long baggy T-shirts. Long, loose clothing can get caught underneath the seat as you push back and tip you off your ergo. Not particularly dangerous but potentially quite embarrassing.
- Death grip the handle. Holding on tight puts pressure on parts of your arms, shoulder and neck that should otherwise not be engaged whilst rowing.
- Set the resistance too high or try to hit high stroke rates until you know what you’re doing and have built up your endurance or fitness.
- Bend your arms at the catch. This will put the pressure in your shoulders and back rather than transferring the power from your legs.
- Round your back. Rounding through the back (upper or lower), tilting your pelvis back and slumping forward are all surefire ways of creating stress on your spine.
- Bend the knees first during recovery. Follow the correct order of movement movement (arms, hips, torso, knees) to set yourself up well for the stroke and avoid the chain slamming around as your hands change height rapidly.
- Store your ergometer outside. The flywheel and chain may rust and your rowing machine will die an early death.
- Compare yourself to others. So you just joined an indoor rowing group on Facebook and follow a couple of Olympians on Instagram and feel overwhelmed. They’ve been doing this for years and have tuned their bodies to be able to do all sorts of things. In time you may be able to as well, but don’t make your first erg a marathon or that’ll be the last time you use it too.
- Use the machine once and leave it for a few months before you get back on it, you won’t be getting any benefit and will start to put it off even more. A manageable routine is the way to go.
The good thing about the rowing machine is it can be as easy or difficult as you like. Want to do half an hour at a relaxed pace? You can. Want to row 2000m as fast as you can for one of the most lung busting efforts imaginable? You guessed it, you can do that too.
Love/hate relationships are common with the rowing machine and there will be times you’ll want to dismantle the thing and sell it for parts. Then will come the days where you feel energised and over the moon with that PB you just pulled.
However, there is only one way to find out…go out and find one of your own!