How to Do Aerobic Rowing on a Bowflex

A variety of exercises can be performed using the Bowflex machine, but aerobic rowing is one of the best for warming up or cooling down during an exercise session. Three minutes of aerobic rowing should be sufficient for an effective warm up or cool down session.

Instructions

1. Adjust the Bowflex power rods to provide a light resistance that you can handle easily.

2. Remove the Bowflex bench component and set it aside. You will not be using the bench during the aerobic rowing exercise. Unlock the sliding seat.

3. Press your feet against the frame of the Bowflex. Grasp the Bowflex handles and straighten your arms while keeping your legs slightly bent in order to assume the proper starting position.

4. Bend your legs deeply and then straighten your legs without reaching the point where your knees lock. As you straighten your legs, bend your elbows to bring your hands in toward your chest.Keep your torso straight throughout the entire movement.

5. Repeat Step 4 in a controlled manner for the next three minutes. Your warm up/cool down period will be complete when the three minute time period has expired.

Tips & Warnings

• Keep written records of your training efforts. This record will help you stay motivated and will help you vary your routine appropriately to maximize your exercise regimen.

• To avoid injury, make sure that everyone stays out of the path of the power rods while the Bowflex machine is in use.

References

• Darden Ellington, The Bowflex Body Plan