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Rowing

Exercise Description:

An intense kilojoule-burning exercise, indoor or outdoor rowing can give you a superior total-body workout. Rowing is said to be one of the best exercises to work all your major muscle groups, targeting both the upper and lower body muscles.

What Muscles You Work:

Strengthens and tones legs, arms, back and abdominal muscles, while giving you a great cardiovascular workout.

Tips To Improve Your Rowing:

  • For the first couple of weeks, row for only 10 minutes or less, two to three times per week to get accustomed to the activity. Then, gradually increase your time per session over a period of several weeks. 
  • Rowing is a leg-driven exercise in which arms and back merely add to the acceleration generated by the legs. Hold the handlebars evenly throughout the whole stroke keeping an even pressure on your feet. 
  • Adjust the resistance as tolerated. 
  • Switch your grip on the handlebars halfway through the workout to work the bicep muscles. To do this, grab the handlebars with palms facing upwards. 
  • During the recovery phase, move your body by rocking your pelvis rather than curling your spine. This keeps your lower back in a strong position. If you do it correctly, you should feel your weight shift from the back to the front of your seat as you rock over. If you have difficulty doing this while your legs are flat, it may mean you have tight hamstrings. Focus on working on your hamstring flexibility, as tight hamstrings pull your pelvis into a weak back position. 
  • Stay relaxed in the upper body – particularly the shoulders. During the drive phase imagine that you are "hanging" off the handle as you move back. This cuts out unnecessary tension and also ensures that you are not working your back against your legs.

How Not To Get Hurt:

Rowing is an advanced exercise, and you must use proper form while working out or you could strain your back. If you feel your form may be off, consult a personal trainer or exercise physiologist who can provide you with safe rowing techniques.

Essential Equipment:

  • There are 2 types of rowing machines: hydraulic machines and flywheel machines. The exercise benefits are similar; the differences all lie in the motion.
  • Clothing: Wear loose, comfortable clothing that will absorb perspiration and allow unrestricted movement. If wearing a long t-shirt, tuck it into your pants, to avoid getting it stuck under the seat of the rower. 
  • Shoes: Wear comfortable athletic shoes such as running or cross-trainers. 
  • Socks: Wear well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness. 
  • Water bottle and drink water, water and more water.
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