Rowing Machine - Am I doing it right?

Ok - so last night I did the rowing machine for the first time. I know it is a cardio machine but I need to know if I was doing it to an extent that it will make a difference.

I did it for 15 minutes, and kept it at the speed between 35mph and 39mph. Is that good or was I taking it too easy? Thanks!

As a former collegiate rower, I can tell you that you are almost certainly not using the rowing machine correctly.  That's not a knock on you; it's just due to the fact that correct rowing technique is difficult.  In my experience very few non-rowers know how to do it -- including professional personal trainers.  If used correctly, you should feel it in your legs most of all.  Not arms.  Not back.  Legs.  A huge percentage of the power in a rowing stroke comes from the legs.  It would be impossible for me to explain in more detail here (I was a marginal rower at best, let alone a coach!), but I strongly recommend that if you want to use an ergometer as part of your cardio workouts that you: (a) use a heart rate monitor so you can tell whether you're working hard enough to get cardio benefit (even if your technique is poor); and/or (b) have a former rower demonstrate the proper ergometer technique for you, and then always row in front of a mirror so you can self-correct (even after you get the hang of it).

I love rowing, so don't get me wrong here, but in my opinion you're *probably* better off jogging/running for your cardio unless you have a physical limitation (bum knee, etc.) that precludes you from doing so.

Good luck!

Outside of a rowing team I have never seen someone erg (use the rowing machine) properly, but I'm sure this is simply due to a lack of proper instruction. Unfortunately, it can be dangerous to just jump on the machine and go for it without understanding the proper technique because the opportunity for injuries is enormous. Your best option would be to find someone with experience in rowing (not just on the machine, but actual rowing) and ask them to teach, show, and correct you.

Before you even think about getting back on the machine check out the concept2.com website, specifically the Technique page (look across the top bar of the home page and you'll see the link). This offers not only a written description, but also videos which can be very helpful. I emphasize that you learn proper technique first because it is extremely easy to injure yourself when your technique is poor. If you jump on the machine with a heart rate monitor strapped on and just start throwing your body around in order to achieve whatever goal rate you have, you might as well send your chiropractor your next few paychecks.

Learn the technique first, then push yourself for the workout. Not only will this help injury prevention, but it will also make your work out much more effective. Unlike running and many other exercises, if you erg properly it is a full body work out; calves, hams, quads, abs, back, arms, you name it. You can even get a cardio and strength work out at the same time.

We teach Robics at our gym and it is arguably the most popular group fitness class we have..certainly the only one with a wait list! It's fun, works total body [awesome for the core!] and you'll burn about 800 cal in hr. Proper form is essential. I will type out what you need to know but being shown the proper form is probably a good idea, also.

The Catch
Extend arms straight toward the flywheel.
Keep wrists flat.
Lean your upper body slightly forward with back straight but not stiff.
Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow).

The Drive
Begin the drive by pressing down your legs.
Keep your arms straight and hold your back firm to transfer your leg power up to the handle.
Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish
Pull handle all the way into your abdomen.
Straighten your legs.
Lean your upper body back slightly.

The Recovery
Extend your arms toward the flywheel.
Lean your upper body forward at the hips to follow the arms.
Gradually bend legs to slide forward on the seat.

The Catch
Draw your body forward until the shins are vertical.
Upper body should be leaning forward at the hips.
Arms should be fully extended.
You are ready to take the next stroke.

That's a pretty good description, fitnessgirll, but translating those words into proper form is virtually impossible without someone there to help put it all together and correct all the things that typically go wrong.  Just my $0.02.

Yes, I agree which I is why I said in absence of being able to physically show her..I wrote down the technique and told her that she should still be visually shown [and corrected] the form.

Another former collegiate rower here.  

First, good for you for trying something new!  Some of the machines and weight equipment can be intimidating at first; I'm glad that you're striving to mix things up a bit. 

Unfortunately, though, I have to agree with the others here; most non-rowers do not use the correct technique on the ergometer. Sometimes, I see people in the gym jump on one and start randomly sliding back and forth, wrenching their back and arms as if they were rowing over the top of a barrel.  When I see that, I want to cringe. I'm always worried that one of those people is going to injure themselves. 

ameame, it's not always so much how much time or how fast you used the machine; but rather, if you were using the correct technique.  When you go to the concept2.com website that kelainec posted, you'll see that the manufacturer goes to some length to describe the correct technique and even offers a Technique DVD!!  The website says, "Have someone watch you row, comparing your body positions to those shown in the pictures. Don't pull hard until you are comfortable with the technique."  

I don't want to discourage you though, once you "get it", the erg can deliver a great workout.  Perhaps if you spot someone using the erg, who really seems to be using good, smooth technique, perhaps you can ask him or her if they are a rower.  If so, maybe you could ask them to help show you the correct technique?  If someone at the gym asked me to help teach them the way I'm doing it, I'd be more than happy to stop what I'm doing and give a few pointers.  From the responses I've see from the others who've also replied, it sounds like most rowers would be happy to help "educate the populace". 

Best wishes!

As a coxswain and former rower I agree with everyone else who says you are most likely not using it correctly (it is so hard for me not to correct everyone at the gym sliding back and forth at crazy speeds and bending knees at weird times). Seeing as everyone already told you how to do it the other thing I want to mention is the resistance. I see people at the gym putting it on 10 and that really risks a back injury, especially when your form is not correct. So please, lower the resistance way way down to like 3 or 4 when first starting out and the change it once you know the form or find it too easy. Also, rowing is much more muscle building, it will burn calories but as ameame said, something like jogging is probably a better choice. Rowing will help get you toned though and there is something very relaxing about the motion, so if you like it, keep doing it, just be sure to learn how to do it so you don't hurt yourself!

Well thanks everyone for the advice...I appreciate the responses....I was worried that I was wasting my time on the machine and doing it incorrectly - so now I'll just stick to things that I know are burning calories and that I am doing correctly!

When I think about it - I played volleyball in high school and college and when I see people playing who have no idea what they are doing it drives me absolutely crazy, so I completely understand actual rowers frustration watching people plow away on the machines in the wrong way!!!