Rowing is a cardio exercise that works both the upper and lower body and burns serious calories. It’s also a great muscle toner.
When you start rowing, it’s important to pay good attention to your technique. Follow the guidelines in the box opposite, or the guidelines on the machine itself, and you can’t go wrong. If you’re still unsure, ask a member of staff at your gym to point you in the right direction. Once you’ve cracked the technique you can be sure of a really good workout. You should also find out how to use the console on the rowing machine so that you can set up some of the specific workouts described here.
Getting started
- Warm up on the rowing machine with 2 minutes of steady rowing, and then 1 minute of rowing with a strong pull on the handles while you straighten your legs, followed by a slow forward movement to recover between each stroke. This will ensure that you’re thoroughly warm before you start.
- To make each programme harder increase your pace for the faster periods of rowing and the slower periods of rowing. Practise more powerful strokes instead of increasing your stroke rate dramatically.
- Cool down with 2 minutes of gentle rowing at the end of each programme. Practise an upright posture at this stage so your lungs are fully open and you recover quicker.
How often? Try rowing three times a week for maximum weight-loss. If you push yourself on every visit you’ll be amazed at the results you’ll see.
15-minute plan for beginners
- Row at a steady pace for 4 minutes
- Set the rower for a 250m sprint
- When you’re ready, row the 250m as fast as you can and note your time
- Recover for 2 minutes
- Repeat the 250m sprint and note down your time
- Recover for 2 minutes
- Repeat the 250m sprint and note down your time
- Row at a steady pace for 4 minutes
20-minute plan for beginners
- Row at a steady pace for 4 minutes
- Row at a fast pace for 4 minutes
- Row at a steady pace for 3 minutes
- Row at a fast pace for 3 minutes
- Row at a steady pace for 2 minutes
- Row at a fast pace for 2 minutes
- Row at a steady pace for 1 minute
- Row at a fast pace for 1 minute
15-minute plan for intermediates
- Row at a steady pace for 4 minutes
- Set the rower for a 250m sprint
- When you’re ready, row the 250m as fast as you can and note your time
- Recover for 2 minutes
- Repeat the 250m sprint and note down your time
- Recover for 2 minutes
- Repeat the 250m sprint and note down your time
- Row at a steady pace for 4 minutes
30-minute plan for intermediates
- Row at a steady pace for 4 minutes
- Row at a faster pace for 1 minute
- Row at a steady pace for 4 minutes
- Row at a faster pace for 2 minutes
- Row at a steady pace for 4 minutes
- Row at a faster pace for 3 minutes
- Row at a steady pace for 4 minutes
- Row at a faster pace for 4 minutes
- Row at a steady pace for 4 minutes
Making your 30-minute plan more advanced
Over time, replace time spent rowing at a steady pace for time spent rowing at a faster pace. Your aim is to end up with a 30-minute plan where you row for sections of four minutes at a faster pace with only one minute at a steady-pace recovery before you speed up again.
Safe rowing technique
- Sit with your legs bent, arms straight, heels slightly lifted and eyes forward.
- Straighten your legs and bend your arms as you pull back.
- Keep your legs straight but not locked out at the knees.
- Straighten your arms and begin to bend your legs, returning to the start position.
This post is written by Kashif Raza, who is currently working for weightlossdiets4less.com – a site that offers diet and fitness tips to women who wish to look and feel good. You will also find various deals on reputable diet plans, such as a Nutrisystem coupon code promotional and a diettogo code. Nutrisystem offers meal replacement solutions and Diettogo provides nutritionally balanced meals delivered right to your door.