About Rowing Machines

Rowing machines have been around for a long time and can still be found in many gyms. A rowing machine is a large piece of equipment that you sit on. The seat moves back and forth on rails while you pull on a bar mimicking a motion like rowing a boat. While they can provide you with a good aerobic workout they are often misused.

History

The first rowing machines developed in the early 1900s did provide resistance, however, their action did not simulate the rowing motion very well. It was designed to help provide indoor training for those participating in the sport of rowing and not necessarily for general exercise. By the 1960s, these machines had been modified and were often referred to as torture devices. They consisted of a heavy iron wheel with a mechanical brake. By the 1980s, improvements were made and rowing machines with better resistance devices replaced the older models and provided a smoother and more accurate motion. At this time they were still mainly designed to help train rowing athletes. They were not intended to be used for aerobic workouts, but as their designed improved, they began to appear in health clubs as another option for aerobic exercise.

Types

There are many variations on the rowing machine. There are home models, and gym models that are made to withstand heavy use at health clubs. The main variation is on how the machine provides resistance. There are air or flywheel rowers that create resistance by air from a fan as you pull. There are other models where there is hydraulic resistance provided by compressed fluid or air in cylinders. Lastly there are machines that use water as resistance. These machines have a specially designed water-filled flywheel that mimics rowing on water. All can provide a good workout since you set the intensity, and the harder and faster you pull the more resistance you create.

Features

It is good to try several models to find the right fit for you. Some are small and fold up so they are good for home use, but you may lose quality with these. The seat should be comfortable and slide easily. There should be ample leg room when you stretch out, so you need to actually sit on the machine to try it out. As with all cardiovascular machines there are variances in the consoles and the information they provide. They can be very basic or they can give you detailed readouts on the calories burned and distance traveled. However, it is better to spend your money on a machine that is comfortable instead of having too many features you may not use.

Benefits

The benefits of a rowing machine used properly are the same as with any aerobic or cardiovascular machine. Regular aerobics burns calories and helps take off excess weight. It can reduce your blood pressure, and can prevent and manage many chronic medical conditions such as heart disease and diabetes. If you do participate in the sport of rowing, it provides an opportunity to train indoors during inclement weather.

Warning

Rowing machines need to be used correctly to be safe and prevent injuries. While rowing, never fully straighten or lock the knees or elbows. Since the machine has resistance locking, you can create a lot of stress of your joints and cause injury. Even though you need to move quickly enough to raise your heart rate, you should be in control of the movement. It is also extremely important to take care of your back. It is common to see people really rounding their back and shoulders. Your back should remain straight and you should lean forward from the hips, not the waist or mid-back. Since rowing machines can create an unsafe workout, it is best to use it with a trainer at least initially, to ensure you are using good body mechanics and not setting yourself up for injuries and chronic pain. If you are a beginner it will also take some instruction and practice to make the movement smooth and coordinated.

Resources

• How to Row
• How to Use a Rowing Machine