Rowing

The Good News is that rowing is one of the best forms of cardio exercise

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The Good News is that rowing is one of the best forms of cardio work and is great for fitness training. All the major muscle groups are working, it is not a weight bearing exercise, and when performed on a Waterower it is a very natural (compared to doing it in a boat) substitute for the sport.

The Bad News is that rowing incorrectly can be detrimental to the lower back. This is the wrong way to row as there is hyperextention of the back (leaning back too far).

Rowing is low to medium impact exercise (low to medium compression on the joints) and is recommended for intermediate and advanced fitness level exercisers. Rowing on the rowing machine will enhance the muscular strength and muscular endurance levels of the mid-torso muscle (abdominals and lower back) and lower body's muscle groups (hips, gluteals, quadriceps, hamstrings and calves). Rowing also incorporates the upper back muscles (latissimus dorsi and rhomboids), shoulder muscles (deltoids and rotator cuff), triceps, biceps and forearms. The resistance level and program selection for rowing on the rowing machine are determined by the exerciser's fitness level and target heart rate zone. Increasing the speed level an/or program level of the rowing machine will increase the difficulty level for the exerciser. It is recommended that the exerciser stay within their target heart rate zone while rowing on the rowing machine.

1. Begin the exercise by placing both feet on the foot boards and strap your feet into the rowing machine. The balls of the feet are to remain against the foot boards during the entire time that you are using the rowing machine.

2. Lean forward and grab hold of the handle with an overhand grip. An underhand grip may also be used, but this grip will emphasize the biceps muscles more.

3. Begin the rowing motion by pushing away from the foot boards with the legs while you are simultaneously pulling the handle towards the body with your arms. Do not pull the handle first without pushing with your legs. Pulling with the upper body first may cause discomfort and/or injury to the lower back and spine.

4. After extending the legs until they are straight and the handle touches the abdominal area while pushing and pulling backwards (do not lean backwards by arching your back - try and keep your back naturally upright) away from the front of the rowing machine move forward and repeat the entire movement.

5. Continue to row until achieving the desired time and/or heart rate level of the exercise segment.

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