How to Use a Rowing Machine for Cardio

17 minutes read

Using a rowing machine for cardio is a fantastic way to get a full-body workout while also improving cardiovascular health. Here's a step-by-step guide on how to use a rowing machine effectively:

Adjust the Foot Straps: Before you start rowing, make sure your feet are securely strapped into the footrests. Adjust the straps so they comfortably secure your feet in place.

Sit Properly: Sit on the rowing machine with your knees bent and your feet securely in the footrests. Keep your back straight and your core engaged. Grasp the handlebar with an overhand grip, keeping your hands shoulder-width apart.

Warm Up: Begin with a five-minute warm-up to prepare your muscles and joints for exercise. Row at a low intensity to gradually increase your heart rate and warm up your muscles.

Understand the Rowing Motion: The rowing stroke consists of four phases: the catch, the drive, the finish, and the recovery. Familiarize yourself with these phases to ensure proper form and efficiency.

  • Catch: Start with your arms extended, leaning slightly forward with your knees bent. Your shins should be vertical, and your back should be straight.
  • Drive: Push off with your legs, straightening them while leaning back slightly. Engage your core and pull the handlebar towards your chest, keeping your elbows close to your body.
  • Finish: When your legs are fully extended, lean back slightly further and pull the handlebar towards your lower chest or upper abdomen.
  • Recovery: Reverse the motion by extending your arms first, then bending your knees to slide back to the starting position. Keep a controlled, fluid motion throughout the stroke.

Maintain Proper Technique: Focus on maintaining proper technique throughout your workout. Keep your movements smooth and controlled, avoiding jerky or erratic motions.

Adjust Resistance: Most rowing machines have adjustable resistance settings. Start with a low resistance level if you're a beginner, and gradually increase it as you become more comfortable with the exercise.

Best Rowing Machine in May 2024

1
Merach Rowing Machine, Magnetic Rower Machine for Home, 16 Levels of Quiet Resistance, Dual Slide Rail with Max 350lb Weight Capacity, App Compatible with LCD Monitor, Q1S

Rating is 5 out of 5

Merach Rowing Machine, Magnetic Rower Machine for Home, 16 Levels of Quiet Resistance, Dual Slide Rail with Max 350lb Weight Capacity, App Compatible with LCD Monitor, Q1S

  • FREE MERACH APP: Our App offers various FREE courses and programmed exercises for you, Taking the courses can bring your rowing experience to the next level. Also compatible with KINOMAP APP, immerse yourself in splash, and feel nature even while rowing at home.
  • Visualized Workout Data: You can conveniently measure and check your workout data, distance, time, calories burned, speed, heart rate, cadence, and other info by APP. Your achievements are worth being recorded!
  • Less Noise While Rowing: Customized smooth and quiet magnetic flywheel system makes the workout extremely quiet. Q1S rower machine for home avoids the worries of bothering other family members.
  • The Double-track, Smooth, Comfortable: Our dual slide rail is designed by imitating the wood rowing machine. It is more stable than one rail. It prevents the flip-over when rowing. The maximum weight of 350 pounds allows more exerciser to achieve their fitness goals.
  • Easy Assemble: The Merach rowing machine can be easily assembled within 30 mins by most users. It is partially pre-assembled and can be moved around easily.
  • Product Dimensions: Height Fits Up To 6' 7" Exerciser | 65L x 19.3W x 24.8H in | Seat dimensions: 9.5L x 11.5W x 2.3H in | Product weight: 58.9 pounds.
  • Space Saving: The built-in base wheel makes it easy to move the rowing machine without assistance. The space recommended for use is 1.6*5.7 feet, and for storage is 1.6*2.1 feet.
  • Customer Service: You will get a MERACH Q1S "Magnetic Rower". It comes with a one-year "manufacturer's warranty". If there is a quality problem that is our responsibility, please feel free to contact us.
  • 𝗪𝗮𝗿𝗺 𝗧𝗶𝗽: 𝐓𝐚𝐛𝐥𝐞𝐭𝐬 𝐚𝐧𝐝 𝐩𝐡𝐨𝐧𝐞𝐬 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐩𝐚𝐜𝐤𝐚𝐠𝐞. 𝗔𝗹𝗹 𝗴𝗲𝗻𝘂𝗶𝗻𝗲 𝐌𝐄𝐑𝐀𝐂𝐇 𝐑𝐨𝐰𝐢𝐧𝐠 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝗮𝗿𝗲 𝗳𝘂𝗹𝗳𝗶𝗹𝗹𝗲𝗱 𝗯𝘆 𝗔𝗺𝗮𝘇𝗼𝗻 𝗮𝗻𝗱 𝘀𝗵𝗶𝗽𝗽𝗲𝗱 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗔𝗺𝗮𝘇𝗼𝗻 𝘄𝗮𝗿𝗲𝗵𝗼𝘂𝘀𝗲, 𝘁𝗵𝗲 𝗻𝗼𝗻-𝗮𝘂𝘁𝗵𝗼𝗿𝗶𝘇𝗲𝗱 𝘁𝗵𝗶𝗿𝗱-𝗽𝗮𝗿𝘁𝘆 𝘀𝗵𝗶𝗽𝗺𝗲𝗻𝘁 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝘂𝗹𝘁 𝗶𝗻 𝘄𝗮𝗿𝗿𝗮𝗻𝘁𝘆 𝗱𝗮𝗺𝗮𝗴𝗲.
2
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version

Rating is 5 out of 5

YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version

  • 【Choose YOSUDA】Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has chosed by more than 3,000,000 families and we will always stand behind our product. We promise free returns and refunds within one month, and two years for replacement parts.
  • 【10× 10 Powerful Magnetic】Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. With 16 levels nicely transition resistance, all stages users can get an effective workout whether you are a beginner or an advanced user. YOSUDA will be a good companion as your first rower.
  • 【Dual Silent System】The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. Whether in the early morning or after work, you can enjoy your workout without worries. Choose a rower that can grow with you from beginner to advanced.
  • 【Well Built & Long Lasting】Built with commercial quality, the 5mm-thick steel ensures the high durability of YOSUDA rowing machine. Maximum weight capacity can be up to 350 lbs. The 45.2-inch long slide fits users from 4'5'' to 6'2'', which is suitable for almost every family member. YOSUDA products is designed to last for years with robust build quality.
  • 【6-Types of Data Disply】The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or Ipad on the holder to enjoy the videos or music.
  • 【User-Friendly Design】With a small footprint, YOSUDA magnetic rowing machine will save you 70% storage space after being stowed upright. Two big transportation wheels make it easier to move your rowing machine around when you finish your workout.
  • 【25-Min Assembly】Easy to assemble with only 6 main parts in 25 minutes. The package comes with an instruction guide or uses the smart QR code for the installation video. We are here to help if you have any questions, all messages will get responses within 24 hours.
3
Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, Extended Slide Rail & Digital LCD Display - SF-RW5515

Rating is 4.8 out of 5

Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, Extended Slide Rail & Digital LCD Display - SF-RW5515

  • (Total Body Workout) Full-body Workout with Extended Slide Rails. Engage & strengthen legs, glutes, core, back, arms & shoulders. Rowing activates multiple muscles, promoting balanced development & strength. Unlock your potential.
  • (Extended Slide Rail) At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers up to 6 feet 8 inches tall.
  • (Supreme Comfort) Unmatched comfort awaits with our Rowing Machine. The ergonomically designed cushioned seat ensures support and coziness, enabling longer rows without discomfort. Don't let strain hinder your goals. Stay focused and distraction-free with this exceptional machine.
  • (Customizable Resistance) Achieve personalized rowing intensity with the 8-level magnetic resistance system. Easily adjust the resistance knob to increase or decrease difficulty. Whether you're a novice or an expert, this feature ensures a customized and effective workout, keeping your rowing routine challenging and impactful.
  • (Space-Efficient Design) Maximize your space with this Rowing Machine. Its thoughtful design allows you to save valuable floor space when not in use. Simply fold the sturdy steel rail upright, making it compact and easily stored in tight areas like closets or corners. Ideal for home gyms or apartments with limited space.
  • (Smooth & Quiet Magnetic Resistance) Embrace the smooth, quiet magnetic resistance. Enhance your fitness regimen with efficient, silent workouts. Benefits include undisturbed exercise sessions and compatibility with quiet spaces, promoting wellbeing anytime, anywhere.
  • (Interactive Digital Monitor) Stay motivated and track your progress with the user-friendly Digital Monitor. The clear screen displays essential metrics like Time, Count, Calorie, Total Count, or Scan. Monitor your performance, set goals, and achieve continuous improvement with valuable feedback at your fingertips.
  • (Safety Assurance) Ensure stability and safety with the Rowing Machine. The non-slip foot pedals with adjustable safety straps offer a secure grip, while the anti-slip handlebars with soft foam grip provide comfort and support. Achieve optimal performance and safety for your intense workouts and fitness goals.
  • (Portability and Stability) Experience stability on any surface with the Rowing Machine's floor stabilizers. Easily adjust for balance. Effortlessly move and store the machine with convenient transportation wheels, no heavy lifting required. Maximize your fitness routine with added convenience and space efficiency.
  • (Sunny Health & Fitness Commitment) For over 20+ years, Sunny Health & Fitness has been a premier brand of high-quality fitness products, recognized for our commitment to excellence. Our dedicated customer service reps and fitness instructors stand behind every product to ensure you have the best fitness experience possible.
4
pooboo Rowing Machine, Max 350 LBS Magnetic Rower with LCD Monitor, Tablet Holder, Upgraded Rowing Machines for Home use

Rating is 4.7 out of 5

pooboo Rowing Machine, Max 350 LBS Magnetic Rower with LCD Monitor, Tablet Holder, Upgraded Rowing Machines for Home use

  • 【One-piece Silicone Handrail】Pooboo values customer's exercise experience and this rowing machine features in some thoughtful ideas. Unlike other rowers, the handle for this rowing is made of high quality one-piece silicone, which protects the rope from falling off the handrail. It is also soft to the touch, non-slip and wear-resistant, and with 360° rotating design, you can adjust the angle of the handrails according to your own preference, making your rowing experience more comfortable.
  • 【Choose Pooboo】This rowing machine for home use is an efficient machine for total body muscle workout. It consists of 75% leg work and 35% upper body work, which targets are quadriceps, calves, glutes, pecs, arms, abdominal muscles and obliques. It burns serious calories without putting extra stress on your joints. With its compact style, ergonomic design details, easy assembly and reliable customer service, this pooboo rowing machine will be a great partner for your home gym.
  • 【Multi-functional Adjustable Pad Holder】The tablet holder for rowing machines features multi-angle adjustment. The stand is 4.5" wide and 5.1"-8.2" high adjustable, supporting the cell phone or ipad to be placed horizontally or vertically. It can also be flipped for multi-angle adjustment to meet your different needs. Separate design of the monitor and the tablet holder won't block your rowing data: time, count, carlorie, scan and spm when watching videos.
  • 【Ergonomic Design Details】The glide rails are 9.6" above the floor, which provides enough room for leg flexion and extension to ensure your comfort during the exercise. The 35" long slide allows this rowing machine to accommodate users from 4'9" to 6'2" tall. The ergonomic, breathable and padded seat keeps you comfortable during long time workouts.
  • 【Effortless Assembly & Space Saving】This pooboo rower machine is 85% pre-assembled. With the guidance of detailed instruction manual and assembly video, you can usually put it together in less than 25 minutes. The compact design makes it occupy only 2.79 ft², saving you 60% storage space. And the built-in transport wheels make it easy to move around. Great rowing machines for home use, friendly to Apartment, small house and office.
  • 【Sturdy and Durable】Lightweight yet sturdy steel tubes provide the rowing machine with stability and durability. And the maximum weight capacity is 320 pounds. The pull rope and foot straps made of high quality nylon are also strong and durable.
  • 【Quiet & Smooth】The pooboo rower uses magnetic resistance, and rubber rollers at the bottom of the seat cushion also provide ample cushioning, making rowing smoother and quieter. So you never have to worry about disturbing your family or neighbors during your workout. The 8 levels of adjustable resistance meet the workout needs of both beginners and professionals.
  • 【Professional Customer Service】We provide one year warranty, professional and prompt after-sales service. If you have any questions about the installation and use of this rowing machine, please contact us at the first time, we will answer you within 12 hours and provide you with reasonable solutions in a short time.
  • 【Great Gift Choice】Want to lose weight? Stay healthy? Stay alive? Reduce stress? Rowing is a wonderful choice for you. This magnetic rowing machine is definitely a great gift for yourself, parents and friends. Get fit together and stay healthy and energetic!
5
Niceday Rowing Machine, Magnetic Rower for Home Use, Smart Rowing Machine Bluetooth Compatible with Kinomap APP, Rower Machine with 16 Resistance Levels & 350 LBS Weight Capacity

Rating is 4.8 out of 5

Niceday Rowing Machine, Magnetic Rower for Home Use, Smart Rowing Machine Bluetooth Compatible with Kinomap APP, Rower Machine with 16 Resistance Levels & 350 LBS Weight Capacity

  • 【Super Quiet Magnetic Engine】Niceday Rowing Machine boasts a 16LBS flywheel and high energy magnets, increased resistance upper limit to 66LBS, bringing boundless possibilities to your workout. The exclusive technology reduced noise by 80% to 15DB—quieter than breathing, making it an indispensable choice for home gym.
  • 【16 Constant Resistance Levels】Niceday rowing machine features 16 constant resistance levels. The resistance from 5LBS to 66LBS engages 90% of muscle groups, striking a balance between aerobic and strength training, providing perfect training intensity for physical therapy, fat burning, and endurance enhancement.
  • 【Built for Long-term Durability】The chrome steel rail provides secure support for users up to 350LBS. The sturdy construction and premium materials are aimed at long-term durability, accompanying you on your journey to becoming a better version of yourself.
  • 【Complete Rowing Motion】The 49-inch slide rail with a seam ratio of up to 90% ensures a complete range of rowing motion for users ranging from 4'9" to 6'9" in height. With no concerns about hitting any limit stops during operation, feel free to activate every muscle, moving seamlessly forward and backward.
  • 【Enjoy Intelligent Fitness】Niceday's partnership with Kinomap ensures that your workouts are never dull. With thousands of videos, your workouts become endlessly engaging. Passionate exercise challenges make your fitness journey less solitary. The digital monitor accurately records every achievement, including time, count, speed, distance, calories, and total distance.
  • 【Effortless Assembly, 90% Done】The Niceday rowing machine arrives with 90% of the assembly completed and includes all essential tools. With a comprehensive user manual and installation video guiding you, the setup can be effortlessly completed within just 20 minutes. Get your rowing workout started with ease.
  • 【Freedom Workout Scene】 The Niceday rowing machine demands only a compact 200*50cm exercise area. Its upright storage design takes up a mere 0.26 square feet. Operating without electrical source, with the aid of transport wheels, you can effortlessly relocate it to any desired position. It stands out as the ideal fitness equipment for confined workout spaces.
  • 【Minimizes Joint Impact】The 3D butterfly seat and anti-slip foot pedals offer stable support for the hips and feet, ensuring precise force application during rowing exercises. This substantially minimizes joint impact, effectively preventing injuries to the ankles, knees, and hips.

Set a Pace: Find a comfortable pace that allows you to row continuously for your desired duration. You can vary the intensity by rowing faster or slower, but aim to maintain a consistent rhythm.

Monitor Your Heart Rate: Keep an eye on your heart rate throughout your workout to ensure you're working at an appropriate intensity level. Most rowing machines have built-in heart rate monitors or can be paired with external monitors.

Cool Down: Finish your workout with a five-minute cool down to gradually lower your heart rate and allow your muscles to relax. Row at a slower pace and focus on deep breathing.

Stretch: Finally, don't forget to stretch your muscles after your workout to prevent stiffness and reduce the risk of injury. Pay particular attention to your back, shoulders, arms, and legs.

By following these steps and incorporating rowing into your cardio routine regularly, you can enjoy the many benefits of this effective full-body workout.

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