A rowing machine is one of the most versatile pieces of fitness equipment you can own. It offers a low impact, full body workout that builds strength, improves cardiovascular health, and helps with weight management. But like any tool, the benefits you get depend on how you use and look after it. Here’s how to make sure you are getting the most from your rower.
Perfect Your Technique
Before you think about speed or resistance, focus on form. Poor technique not only reduces the effectiveness of your workout, but it can also lead to injury. Follow the basic rowing sequence:
- Sit tall, knees bent, arms straight, hands gripping the handle.
- Push with your legs first, then lean back slightly, finally pulling the handle to your chest.
- Core engaged, shoulders relaxed.
- Reverse the movement: extend arms, hinge forward, then bend the knees.
If you are unsure, check your rowing machine’s instruction manual or the manufacturer’s website as many provide diagrams or videos for correct posture and movement.
Use a Varied Workout Plan
Do not row at the same pace every session. Mix it up with:
Steady state rows for endurance (20 to 40 minutes at moderate pace).
Interval training for calorie burn (for example, 1 minute hard effort, 1 minute easy).
Sprint sessions for power (short bursts of high intensity rowing).
Refer to the workout suggestions in your machine’s manual as some models have preset programmes designed for optimal results.
Monitor Your Progress
Most rowers have a built in performance monitor. Use it to track distance, time, strokes per minute, and calories burned. Setting small, achievable goals such as adding 100 metres to your row each week keeps you motivated.
Keep Comfort in Mind
Wear comfortable, fitted clothing (nothing loose that might get caught in moving parts) and supportive trainers. If the seat feels hard on long sessions, consider a compatible seat pad as the manual may list suitable accessories.
Maintenance Tips to Keep Your Rower in Top Shape
A well-maintained rowing machine lasts longer, runs more smoothly, and is more enjoyable to use. Here’s how to care for yours:
1. Wipe Down After Every Use
Sweat can corrode metal parts. Use a soft cloth to clean the handle, seat, rail, and any touchscreens. Avoid harsh cleaners unless recommended in the manual.
2. Keep the Rail and Seat Rollers Clean
Check for dust and dirt weekly. Clean the rail with a damp cloth.
3. Inspect the Chain or Strap
For chain models, apply a light coating of manufacturer approved oil every few months. For strap driven rowers, check for fraying and follow the replacement advice in the manual.
Always refer to the user manual for specific guidance.
4. Tighten Bolts and Screws
Vibration can loosen fittings over time. Inspect monthly and tighten according to the manufacturer’s guidelines.
5. Follow Manufacturer Instructions
Always check the instruction manual for your specific rower model, especially for water or air resistance types, as they may have unique maintenance schedules, cleaning methods, and safety checks.
Final Thought
Your rowing machine can be a lifelong fitness companion but only if you use it properly and care for it regularly. Follow correct form, vary your workouts, track your progress, and carry out regular maintenance according to the manufacturer’s guidance. That way, every session will be safe, effective, and worth your time.