A critical part of balanced, healthy exercise is changing up your routine to keep your body engaged and work new muscles. If you're looking for a new way to get fit, consider incorporating a rowing machine into your workouts. Below is a guide detailing the machine's benefits and ways to use it during sessions.

What Are the Benefits?

Rowing is a low-impact exercise that lets the joints rest without sacrificing progress, making it ideal for athletes who usually do high-impact routines. It's also able to accommodate those who are recovering from injuries or have joint issues, like arthritis.

Rowing is an efficient exercise option, as it uses 86% of the muscles in the body. For example, it engages the legs, arms, and core muscles, offering a full-body workout. Athletes of all levels can use it, as it's variable and can be customized to different intensities. Rowing also fits well into multiple fitness goals, whether it's strength training, endurance training, or overall wellness.

Where Do I Start?

Before your first session, go through the movements at a slow pace to learn the proper form. Your legs should be in the stirrups in front of you and your shoulders forward so that you can grab the handles, engaging your core and keeping your back straight. Next, push back with your legs, leaning your upper body back once they're straight, and then pull back on the handles until they reach your lower chest, with your elbows bent. 

Return to the starting position by lowering the handles as you slide forward with bent knees. Keep your core activated throughout the movement to put more power behind your rowing. Once you've gone through the motions a few times, you can ease into the activity by using it as a warm-up for the main session, rowing in short bursts that are broken up by activities like running in place, squats, burpees, or jumping jacks.

If you want a hit of high-intensity cardio in the session, set three paces for yourself: one that is comfortable for several minutes, one that's a bit more challenging, and one that pushes your limits. Alternate between them for 10-15 minutes, aiming for a total of 90-120 seconds at your highest pace. You can also use rowing for endurance training, with longer, more challenging rowing sessions.

Perfect your form on the rowing machine at Anytime Fitness in Chesterfield, MO. Open 24/7 with attractive amenities, their fully stocked facilities are welcoming and clean, with exercise equipment including rowing machines, kettlebells, resistance bands, spin bikes, and more. They have 3,000 gyms worldwide and offer a coaching app to help clients keep up with their fitness goals. Learn more about their benefits online, and call (314) 485-8986 for a free trial or tour.