Rowing Machine · Cardio
Rowing is the rowing machine exercise for cardio fitness in the GymStreak library: a compound movement, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
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During cardio your heart pumps more blood and your lungs take in more oxygen to supply the working muscles. Regular training improves how well your body delivers and uses oxygen, often measured as VO2 max. The legs do most of the work on bikes, treadmills and stairclimbers; rowing machines and ellipticals with moving handles also involve the upper body.
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On the rower, drive with the legs first, then lean back, then pull with the arms; reverse the order on the way forward. The rowing machine is full-body, low-impact cardio: each stroke is driven mostly by the legs, then the hips and finally the arms.
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Low-impact machines (bike, elliptical, rower) are kind to the joints and suit beginners; treadmills and stairclimbers are weight-bearing and closer to everyday walking and climbing. Use heart rate zones to keep easy sessions easy.
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Free GymStreak calculators that go with cardio training.
Guides from the GymStreak blog on this topic.
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