How to Set Up a Rowing Machine
If you are tired of the treadmill, tired of the exercise bike and even more tired of the stair master, then you should try a rowing machine. Not only is it a great cardio workout, by adjusting the resistance on the rowing machine, you can also build some muscles. Here are some tips on how to set up a rowing machine for next time you are ready to exercise.
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Instructions
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Place your feet in the foot holders and tighten the straps. When you are on a rowing machine, it is imperative that you get a good secure push with your legs on each repetition. If you do not secure your feet, they will slip out of the foot holders.
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Adjust the damper on the rowing machine. The damper controls the amount of drag you are experiencing as you pull. It is supposed to simulate the drag in the water. Most rowing machines have 10 levels. Between levels 3 and 5 will be your closest simulation to the water. Consider this for your exercise if you are training to be a rower.
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Put the handle of the rowing machine in the "rest" position. The worst thing about using the rowing machine is getting all strapped in and then realizing you can't reach the handle. Place the handle in the "rest" so you are set to begin.
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Set the time limit for your exercise. Some of the advanced rowing machines have interactive computers like a treadmill or exercise bike do. Set your height, weight and other information along with how long you wish to use the rowing machine. This computer will keep track of your progress. Keep your eye on the calorie counter. It's good for inspiration.
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Row, row, row your boat. Now you are ready to exercise. Be sure to keep water close by and replenish the fluids you lose as you sweat.
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Tips & Warnings
Some higher end machine have toe guards as well. These rowing machines are an even better simulation of what it is like to row in the water as the ball and heel of your foot will rock back and forth while rowing. Adjust the toe guard so that it is flush against your foot. Then adjust the straps as previously described.
