Everybody wants to know if there is a rowing machine exercise they can do to accelerate their exercise goals. I think the fact that the rowing machine has been around for so long should answer the question of its viability as a means to supplement a well-rounded exercise program. Any rowing machine exercise can be used as a warm-up, the main focus or even for a cool down. Your goals will determine when you use the rowing machine and how hard you use the rowing machine.
As a warm you should strive for only 10 to 15 minutes of light rowing to completely warm up your entire body. There is no need to exhaust yourself with this rowing machine exercise because it is only being used as a precursor to your main routine for the day. The benefit of using the rowing machine as a warm up is that you help to reduce injury by stretching your entire body through the rowing motion. It is important to start out very slow and increase intensity as your warm up period winds down.
If you are going to use your rowing machine as the focal point of your exercise routine for that particular day then it would be wise to include a brief warm up period before you start your main focus rowing machine exercise. You will need to approach this differently then the warm up rowing machine exercise where you were rowing on the easiest level and with just enough exertion to warm up your body. Begin by using a very comfortable and moderate pace. There is no right or wrong pace; it is relative to your overall conditioning. Find your sweet spot and then aim to increase your intensity each and every workout. Set a time limit for yourself. A good rule of thumb would be 1/2 hour of moderate to intense exercise working at 80 to 90% of maximum capacity. Once you can reach this level of intensity then increase each subsequent workout by 5 minutes until you reach one hour of moderate to intense capacity without exhaustion or cramping. If you experience any abnormal symptoms like dizziness or cramping and shortness of breath then stop and evaluate your condition and determine if you should continue.
Cool Down This sounds fairly obvious right? You would be surprised at how many people do their cool downs incorrectly. Just because it’s a cool down period it doesn’t mean that you can sacrifice form and a small degree of intensity. The best way to do the cool down rowing machine exercise is to immediately get on the rowing machine at the conclusion of your primary workout and build up to about 70% intensity for one minute. After one minute then begin to decrease your intensity by a factor of 10% per minute. I know this isn’t an easy thing to calculate and it will take a bit of practice on your part to decide how much to decrease your level of intensity. Our aim here with this cool down rowing machine exercise is to stretch our muscles after the initial workout and to also break down some of the lactic acid build up.
Using a rowing machine exercise program is a superb way to get into great shape very quickly. You are using your whole body and you are also increasing your cardio capability at the same time. You will notice increased strength and increased endurance as you continue to workout. Make the rowing machine exercise an integral part of your workout routine.
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