Row, row, row your …

When you run on the treadmill at the rec here at Miami it is almost impossible to not make eye contact with the people rowing behind you. For a while now I have been trying to understand why people just sit there and pull themselves back and forth on those silly looking machines. BUT  I have recently learned though is that the Rowing Machine is vastly underrated and I am setting out to give it a try.

How to use the rowing machine

Start the Movement – The Catch
The rowing motion starts with the ‘catch.’ To begin, hold the handle in a comfortable grip with the palms down. Your knees should be bent and vertical to the floor with the chest close to the thighs. Make sure your back is straight and your abs are engaged. It’s easy to hunch forward and round the shoulders in this position, so pay attention to your posture.
The Drive
During the ‘drive,’ you push into the foot pedals to extend the legs while rowing the bar in toward the abdominals. Pull the elbows back until they’re just past the torso with the handle about an inch from the bellybutton. You may lean back a bit at the end of the movement, but avoid arching or hyperextending the back.

The Finish

Return back to starting position, bending at the hips rather than hunching the back over the knees.
The Workout

If you’re a beginner, start with about 10 minutes of rowing, gradually adding time each week as you get used to the movement. You can do it alone or add it on at the end of your regular cardio workout.

rowing-machine-workout

Workouts:
Interval Workout #1
30 sec at 24 strokes/minute (spm)
30 sec at 28-30 strokes/minute (spm)
Repeat 5 times.
Record distance traveled. Repeat 5 minute interval and try to beat your distance!

Interval Workout #2
2 min 24 strokes per minute (spm)
2 min 26 strokes per minute (spm)
1 min 28 strokes per minute (spm)
2 min 24 strokes per minute (spm)
2 min 26 strokes per minute (spm)
1 min 28 strokes per minute (spm)
Rest 2 minutes
2 min 24 strokes per minute (spm)
2 min 26 strokes per minute (spm)
1 min 28 strokes per minute (spm)
2 min 24 strokes per minute (spm)
2 min 26 strokes per minute (spm)
1 min 28 strokes per minute (spm)
This is a 22 minute workout. If you want a longer cardio workout, repeat interval.

~Althea Perley

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