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Rowing is a great aerobic exercise. Smooth, low impact and non-load bearing, its whole body benefit is ideal for people of any age, sex or level of fitness. When performed with the correct technique, rowing spreads the intensity of exercise evenly over all three major muscle groups, legs, arms and torso.

If you are unable to row in a lake or river, consider buying a rowing machine. Rowing machines offer a great all-around workout.

Using a Rowing Machine

Before using a rowing machine, be sure to properly stretch. If you do not stretch properly, you will increase your risk of injury.

Rowing Technique Steps:

  1. Sit with your legs fully extended.
    • Pull the handle toward your abdomen and lean slightly back
  2. Straighten your arms without moving your back or legs
  3. Tilt your upper body forward at the hips to reach a comfortable leaning position
    • Do not bend your knees
  4. Slowly bend your knees and slide up into the 'catch' position
  5. To take a stroke
    • Extend your legs
    • Lean back
    • Pull the handle in toward your chest
  6. After you finish the stroke, return to the catch position
    • Extend your arms
    • Tilt your back forward
    • Bend your knees
  7. Take several continuous strokes

What to Look For When Buying a Rowing Machine

  • Full range of motion rowing
  • Multi-function electronic monitor. (strokes, calories burned and time)
  • Adjustable gas shock resistance
  • Sturdy steel frame construction
  • Comfortable molded seat
  • Oar-like rowing arms
  • Ability to fold
  • Weight
  • Protective floor mat

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