Rowing on a rowing machine is one of the best all round exercises you can do. It burns calories like a steam engine, involves all major muscle groups including the heart, helping reduce the risk of heart disease.

To get the best out of rowing you need to develop correct technique. Basically there are three stages to rowing.

From the starting position of legs bent, body leaning forward and arms straight begin by;

1 Pushing with your legs.
2 As your legs begin to straighten, start to draw your body upright, keeping arms straight.
3 As your legs almost reach full extension, draw your arms to the bottom of your rib cage; your body should be leaning back in a natural arc.

Then reverse it:

3 Extend your arms
2 Lean your body forward as your legs begin to bend.
1 Movement is completed when your body is in the starting position.

Not everyone gets the hang of this immediately; there is an element of co-ordination required. However with a little practice anyone can master it and when you do you will be on your way to a great workout.

If you have never used a rowing machine before there are a few things to remember. Although rowing is great for strengthening the back if you suffer from skeletal spinal injuries, such as a prolapsed disc, or a back that easily goes in to spasm, care must be taken and talking to a professional medical adviser is recommended. This can also be the same for people who suffer from knee complaints.

If you get the all clear then try these beginner’s interval programmes;

1. If the rowing machine has a mechanical resistance mechanism set it to the lowest resistance. If the rowing machine has a natural reaction resistance, i.e. the harder you pull the greater the resistance then row steadily. Now row for 3 minutes and rest for 2 minutes. Repeat this six times. When this feels comfortable move to the next workout.
2. Resistance remains the same. Row steadily for 8 minutes and rest for 2 minutes. Repeat this three times. When you feel comfortable with this move to the next workout.

Set the resistance at four. Reaction rowers will automatically provide the correct resistance.

1. For 10 strokes row as fast and as hard as you can, then row steadily (around 50% of full effort) for 1 minute.
2. Then repeat again but this time for 15 strokes and then 1 minute of easy rowing.
3. Finally do 20 full power strokes and then row steadily for 1 minute.

Related products;

• View our range of rowing machines