I have hit a major plateau after losing close to 50 lbs on my current calorie counting/exercise plan.  I'm still about 20-30 lbs. over weight and I am trying very hard not to get discouraged.  I thought it might help if I shook up my exercise routines a little.  I tend to carry the bulk of my body fat on the upper half of my body, so I thought, what about rowing?  I know it does work the legs as well, but will hopefully target my arms, back, and shoulders much more so then the other typical "cardio" machines.

So, my question is.....does any body else use the rower as part of their work out?  How long do you typically do it for?  What other exercises do you do in the same work out before/after rowing?  Any comments about proper technique for maximum calories burning and minimizing any possible injuries?

(My stats: 24, female, 5'5, current: 161.5, highest: 230, goal: 140)

Thanks everyone!!

i've thought about trying the rowing machine too.  you'll be surprised at how much it works your legs.  but it's definitely full body and will work your upper body too.  check out this article for proper technique, which is super duper essential:  http://www.fitness-programs-for-life.com/rowi ng_machine.html

however, you'll lose just as much fat in your upper half by doing rowing as you would running, biking or any other cardiovascular exercise.  you can't spot reduce (you can't choose where you're going to lose the fat from).  sure wish we could, though!

I used to be on a varsity rowing team at university... all I can say from watching people at the gym is get someone who actually knows how to row to show you, or read up on the net, watch some videos of the technique.  Pretty much everyone at the gym does it wrong so I doubt they're getting any benefit out of it :P

If you've never rowed before, probably start with 10 minutes at a time, then work your way up.  Be sure to keep your back straight at all times, if you start hunching over then call it quits for the day.  Its better to do it with correct form than hurt your back!  Drive with your legs sort of like you would do a squat, pressing through your heels.  Then lean back and then pull with your arms.  Pull your arms into your chest where the bottom of your bra strap is.  Then when moving forwards, its just the reverse.  Legs-back-arms... arms-back-legs.  Keep your arms level at all times, don't drop them at the catch. 

To set the resistance, go through the menus and find "adjust drag factor".  The machines are usually numbered 1-10 by the lever to adjust the fan, but every machine is different.  So set it where you think is ok, then pull a couple strokes and it will give you a number... about 100-110 is good for females (I'm not sure of the units here... hopefully they're all the same!) But if you are just starting out then you might want to go lower.  The 100-110 range comes from the drag you would get if you were out on the water in a real boat. 

Finally, the stroke rate for a moderate row would be 22-24 strokes per minute, we would go up to 36 - but then that would be in a sprint at the varsity level :P  Focus on pulling harder at a slower pace.  If you set it to see your speed, you'll go much faster this way than if you move fast but don't use your muscle.

Rowing is an amazing total body workout.  I alternate with my 45 mins running so I don't get bored.  If I row I usually don't do weights that day because I'm already tired and have worked all my muscles (arms, core, back, legs). 

Back in the day when I was rowing practiacally every day I was incredibly lean.  I stayed at the same weight, but droped a size, lost a bunch of fat and was pretty much solid muscle :) 

I hope this helps and isn't confusing...

I use the rower at the gym.  I agree with andie, ask a trainer/worker at the gym how to use proper form/posture.  I wear my heart monitor, and depending on my goal for that workout I will do 45 minutes of HIIT or an hour of steady cardio.

Happy rowing!

Take care.

Original Post by andie83:

 Pretty much everyone at the gym does it wrong so I doubt they're getting any benefit out of it :P    YUP, v. little benefit, could injure themselves, and definitely drive me up the wall!

 Be sure to keep your back straight at all times YUP, I tell people I'm coaching that rowing is a posing sport. Imagine you're rowing topless (boys) or in your bikini (girls). Would you want to be seen all hunched over accentuating your rolls or sitting up straight, abs in, shoulders back, chest out? Not only does this look better it HELPS. By keeping everything engaged and connected the power you put out through your leg muscles goes through your straight lines of abs/back and arms and via the handle to the water/fan of rowing machine. If you're all floppy you'll lose the power.

Drive with your legs sort of like you would do a squat, pressing through your heels.  Then lean back and then pull with your arms.  Pull your arms into your chest where the bottom of your bra strap is.  Then when moving forwards, its just the reverse.  Legs-back-arms... arms-back-legs.  Keep your arms level at all times, don't drop them at the catch. YUP, catch being when youre at the front, legs bent arms stretched out straight in front of you - here the oar would be right behind you - the catch is where you drop it in to the water before you draw it through to move the boat. Also, on the way forward it's really important you think arms-body-legs and don't just race forward. Don't bend your knees first and then lift the handle over the bent knees as most people do - main error at the gym that almost everyone does and drives me MAD! Think move your hands fast so your arms are straight then lean your body forward tilting from the hips slightly then and only then when your hands are past your knees slowly bend your legs but slowly like you're squatting down not like your collapsing. Rushing forward if you were in a real boat would push the boat the wrong way. It's on the way back that speed counts - this is where you need explosive power straightening your legs and pushing your knees straight down flat to power through the water and power the boat away.



Finally, the stroke rate for a moderate row would be 22-24 strokes per minute, we would go up to 36 - but then that would be in a sprint at the varsity level :P  Focus on pulling harder at a slower pace.  If you set it to see your speed, you'll go much faster this way than if you move fast but don't use your muscle. YUP, people at the gym always just see it as a race up and down the slide but this isn't efficient. The way to see your speed is on the function where it says x:xx/500m. This is your split time-the time it would take you at the rate your going and the way your pulling to row 500m. I try to keep my under 2:00 for anything under 10 mins. You should play with your technique pushing with your legs and pushing your feet against the footplate and keeping the rate down to see how to row best to get this split time down.