Freaked by the rowing machine

I really want to use the rowing machine at my Y, but I haven't ever used one and I am a little freaked out about just jumping on it. Is it something that I should book a trainer to show me how or should I just get over it and get on there? Am I just making a bigger deal out of it then what it really is?

I am always using the elliptical and want a change, but still a good workout.

when i first started rowing, a cc friend sent me this link to a video on erg (an erg is what you call the rowing maching) form.  it's going to seem complicated.  the most important things are to sit tall (no rounded back), drive back w/your legs until they're almost fully extended (arms straight) and only then bend at your elbows and pull w/your arms, and keep the handle as level as possible (you're not digging down or making a circular motion at all).

actually, you're right on to be questioning the form.  ppl who do it wrong end up w/pained backs.  the erg is awesome bec you won't hurt your knees at all, but it's a total body workout.  best of luck.

Hi there...it took me a little while to get used to the rowing machine, but now I like it for warm-ups (about 10 minutes) or cool downs or post-weight cardio.  I think it's a great machine to use when I "don't feel like" exercising...after about 6 minutes it loosens me up and gets me going.

Don't be afraid to sit on it and just play with the screen in front of you.  Should be a button on it that will be "instructions" so to speak.  Just play with the various buttons; or get a trainer to show you the works.  Definitely use the stirrups to keep your feet in place.

I like either rowing 2000 (about 30 minutes) or 5000 (about 45 minutes) meters.  I'll do HIIT for 30 to 60 seconds every few minutes (rowing faster and watch the estimated calories burned per hour go higher). That way it varies the workout and gets your heart pumping.

And unless you are lulled by the smooth rowing action, definitely have your MP3 player!! 

Good luck!

Kayle

Ooh, I want to use these too. I always pass them in the gym and I know that rowing is a great whole body workout but I'm always too scared to just jump right on one. I'll take a look at the video, thanks for asking this!

ergs are brilliant for fitness. It's definitely worth asking someone to show you the technique though, because misuse can cause injury, and getting the technique right can make a big difference in how effective they are. I wouldn't be able to give you proper advice, because I row competitively and I know the technique I use is not the same as the one that trainers would suggest to most people. This also means you should be careful which videos you watch to get ideas.

And always make sure you stretch before using it..

Original Post by uukaylerice:

I like either rowing 2000 (about 30 minutes) or 5000 (about 45 minutes) meters.  I'll do HIIT for 30 to 60 seconds every few minutes (rowing faster and watch the estimated calories burned per hour go higher). That way it varies the workout and gets your heart pumping.

The big number in the middle of the ergometer screen is your split... it tells you how long it will take you to row 500m.  The workout above is a really low intensity workout, which is probably why she likes to use it for a warm-up or cool-down.

However... I am a competitive rower and can say that the erg is a perfect cardio tool.  It takes me less than 7:30 to do 2000m on a good day, and in 30 minutes I can crank out about 6500m while not at full pressure.  Use it for what you will, but you definitely have options, you can get a really intense workout from the rowing machine.

afoneleri writes, "I row competitively and I know the technique I use is not the same as the one that trainers would suggest to most people."  however, that's actually not the case.  competitive rowers who use the erg should be employing the same technique as a casual gym-goer.  it's like if you were going to teach proper form to someone learning how to do a deadlift:  though nonprofessionals will surely lift less, the essential technique is the same.  obviously, if you have extreme hamstring flexibility you may compress more or something along those lines.  but overall, erg form is universal.

Well I did it. I asked a trainer for help and they demonstrated for me and watched me while I made my first attempt. My first time was for only 6 minutes. I had already done a full workout and it was when the trainer was available.

Today I got on and did again. I was definitely feeling it and without my IPod... forgot today, darn it, I needed to move on to something else after 15 minutes. Lets just say I am very glad I got off of it when I did. My hands are killing me. My little calluses have huge blisters beneath them. OUCH.

For those that row, what do you do? Let your hands toughen up on their own or do  you protect them? Gloves?

trayceebee, congratulations.  as long as you're sitting tall (not slouching), then you're doing your body tremendous good on the erg/indoor rower.  i'm pasting a link to concept2's guide for using the indoor rower.  concept2 is the manufacturer for the models most athletes use (and the models most gyms have).  one of the tips its gives is to be sure not to grip the handle too tightly.  you're using leg muscle, back muscles, ab muscles--but certainly, you don't need to waste your energy exerting finger muscles.  hold on to the handle gently.

truthfully, i never got blisters from using the machine.  then again, i already have calluses from weight lifting.  but if you decrease your grip and STILL find that it hurts, then i'd say either tape or gloves is the best bet.  and if you're using proper technique 15 minutes is a long time to stay on the erg.  awesome.