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July 28, 2022 4 min read

I believe that in today's society, most young people tend to be sedentary, whether for work or pleasure. But we all know that if we sit still for a long time, it will not only make our body fat gradually, but also be harmful to our health. Then it's time to make regular aerobic exercise a part of our daily life. Are you looking for the best way to exercise at home, but your budget is limited and there is only enough room in your home for one piece of fitness equipment? If so, then I think a fitness rowing machine is your ideal choice. With its unique advantages, it stands out among much aerobic fitness equipment. After all, no other fitness equipment can exercise your whole body as effectively as it does, or provide so many functions in terms of training intensity. If you use it for exercise, you will certainly benefit from it.

If you’re looking to spice up your exercises at home, rowing is a good way to exercise. What's more, rowing on the rowing workout machine is a very effective whole-body exercise and can bring you many amazing benefits. So are you ready to row as you please? In the following article, I will mainly introduce four kinds of invigorating exercises that you can do on your rowing machine, which will help bring new vitality to your rowing routine and at the same time strengthen your cardiovascular health and strength, so that you can exert your best level and get the best results in every rowing exercise.

What is it?
As the name implies, rowing workout machine is a piece of aerobic exercise equipment that imitates rowing. It can help you simulate the state of rowing on the water through some resistance facilities and a set of ropes with handles, so that you can fully feel the charm of outdoor rowing at home without going out. The rowing exercise machine can provide you with a low-impact but high-aerobic exercise experience, which can ensure that your whole body muscles can be well exercised while also allowing your joints to get enough rest. This is one of the main reasons why it is very popular in the field of aerobic exercise. What's more, it is one of the best exercise equipment that can help you burn a lot of calories, and it is also the perfect combination of strength and cardiorespiratory endurance.

the Rowing Exercise Machine is a Piece of Aerobic Exercise Equipment that Imitates Rowing

What kinds of exercises can you do on it?
Below, I will introduce in detail four kinds of exercises that you can do on a rowing workout machine, hoping to help you better strengthen your cardiovascular health and strength.

1. 20 minutes rowing exercise for beginners
If you are new to using the rowing workout machine or just want to go back to the most basic exercises, this 20-minute rowing exercise for beginners is the perfect choice for you. You can learn the basic knowledge from the form, and how to find your push, power and paddle pace, so that you can row better in the future. However, beginners need to learn something when using a rowing machine in order to better master rowing skills and get good exercise results. Firstly, you should learn to set up the rower correctly, which can help you stay comfortable during the whole rowing process. Secondly, you should learn the correct rowing posture, which will enable you to achieve a good exercise effect without the risk of injury. Thirdly, you should learn the right way to breathe, because it may be the key to improve your endurance and rowing performance. Finally, you should learn to use muscle power correctly to complete the rowing action, so that your muscles can be effectively exercised.

Do 20-minute Rowing Exercise for Beginners on a Rowing Machine

2. 15 minute interval & arms rowing exercise
If you want to strengthen your cardiovascular system and pay extra attention to your arms through an amazing rowing exercise, then 15-minute interval and arms rowing exercise are your best choice. In this exercise, you will complete a series of interval training, as well as some bicep and back training to target your upper body. Through this 15-minute interval rowing exercise, you can enhance your rowing strength and explosive power. And if you are using the rowing workout machine with adjustable resistance, please turn it up to better exercise your arms.

3. 20 minute prenatal rowing exercise
If you are pregnant but still want to do some exercise, it is your ideal choice to do a 20-minute prenatal rowing exercise on a fitness rowing machine. The rowing workout machine provides an impact-free form of exercise that will not pose any risk to you or your baby. Doing this 20-minute prenatal rowing exercise will help stabilize and promote your mood, reduce discomfort such as swelling, constipation, insomnia and fatigue during pregnancy, and also help you maintain a healthy weight during pregnancy.

4. 10 minute all out express rowing exercise
If you don't have too much free time, then this 10-minute all out express rowing exercise is just what you need in your busy schedule. Although 10 minutes may not seem like much, this short 10-minute exercise is an effective way to add some movement into your day. And don't be fooled by the time, doing this 10-minute all out express rowing exercise will definitely leave you a sweaty mess!

To sum up, I mainly introduced four kinds of exercises that you can do on a rowing machine in this article. They are all very effective in enhancing your cardiovascular health and strength!

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