Rowing Ergometer
There are many types of rowing machines on
he market, and each has distinct advantages anddisadvantages. The best rowing machine is one with
variable resistance and the ability to regulate rowing
rate. Most provide feedback on either watts or
kcalories per hour, as well as meters covered. Proper
technique is critical so as not harm your lower back. If
proper technique is maintained, cardiorespiratory conditioning can easily be achieved. In
fact, both the upper and lower body are exercised, and it promotes flexibility by
emphasizing maximum joint range of motion, so it is a total body workout. It is also impactfree
so it is a great alternative to running! Some key points to remember are:
A stroke rate between 24 and 30 per minute should be the goal.
The motion of the entire stroke should be fluid.Your grip should be loose and comfortable with wrists level.The rule of thumb should be a longer not a harder workout.
Just plain rowing can become a bit boring, but there are many ways to make it fun
and varied. Table 3-7 presents descriptions of various workouts for a rowing ergometer.