ROWING MACHINE

HOW TO EXERCISE ON THE EXER-ROW

WHEN YOU'RE PLANNING
A COMPLETE FITNESS PROGRAM

First start the exercise by doing the warm up on the EXER-ROW. To be able to sit on the EXER-ROW, pull the seat away from the oar arm and sit on the seat. Then strap your feet on the foot rest. Begin by sliding forward and backward for a period of one minute. Do this exercise before and after the main workout on the EXER-ROW.

Your exercise routine is divided into individual sets and each set is divided into repetitions. The rate at which you do one complete movement of rowing is a repetition on the EXER-ROW. Rate of rowing per minute is 20 repetitions to achieve Aerobic Norms. A minimum of 2 sets with a rest period of 5 minutes is required to achieve minimum fitness level.

IMPORTANT START TIPS :

The routine you choose has to be practical, consistent and regular. And while consistency is essential, it is important to actually enjoy your workouts. The more you enjoy it, there is better chance to ensure consistency. A minimum of three workouts a week are necessary to maintain fitness. A productive workout session could last 20-30 minutes depending on the intensity of the exercise.

We recommend a warm up session before you start. Warm up includes flexing your body to push up your pulse-rate and help your metabolic system anticipate the exercises that follow.

We also recommend a cool down at the end of your workout. Cooling helps your body to adjusts in terms of circulation and allows the pulse rate to subside.

It is extremely important to breathe in and breathe out in regulated cycles. Normally, you breathe out when you are making the most effort and breathe in when you ease up.

It is advisable not to eat at least an hour before exercising.

EXERCISES PERFORMED ON THE EXER-ROW Rowing Machine 

1) To be able to sit on the  EXER-ROW Rowing Machine pull  the seat away from the oar arm and sit on the seat. Swing one leg over the slide to ride the EXER-ROW Rowing Machine 

2)  Pull the oar arm from the base very slowly and raise it till the rubberized handle comes to your shoulder  height.

3) Push your shoe on the pedal and strap each foot across the shoe one by one. You  are now ready for a complete aerobic exercise.

If  you are new to the world of equipment in aerobic exerciser.....

Rest the oar arms and be seated, just slide to and fro on the EXER-ROW Rowing Machine  for 5 minutes to warm up and get to the slide and oar arm Rowing Co-ordination needed on the EXER-ROW Rowing Machine 

Remember, do not get off the EXER-ROW Rowing Machine  in between the workout, instead rest on the machine only.

THE BASIC ROWING  

Fold your legs and slide the seat as close to the leg pedal as possible. Keep your hands straight without bending them at the elbow. Press on the pedal with your leg. The seat will automatically slide back and the legs will straighten up. The oar will be pulled by  the body  action and not by folding your arms. Come back to the front position by sliding the seat. Do it @ 15  -  20 reps/min for  2-3 minutes then go to the next exercise.

BICEP CURL WITH SLIDE  

Fold your legs and slide the seat the seat as close to the leg pedal as possible. Slide the seat to the front position on the slide, change the grip to thumb out position on the handle and slide back on the seat as shown above. Press on  the pedal  while you pull the oar arm towards your arm  pit. Exercises your arms, back and legs. Do it @ 15 - 20 rep/min for 2-3 minutes.

ABDOMINAL PRESS  

This exercise is also called the Womb - to - Womb position. Your body is as in the starting position of Basic Rowing, but the hands are at the back of your neck, head resting on the knee. Then press on the pedal and push the seat edge and lean back to lie straight with your head resting on your head. Do it @ 12 reps/min for 2-3 minutes. Repeat this exercise at the beginning and at the end of the workout.

ADVANCE ROWING

This exercise is not advised for any person having back problems. This is a very advanced aerobic exercise. It helps to lose maximum calories and strengthen the back to the maximum level. Sit in the basic rowing position, go back by straightening your legs, the body is folded over the legs and pull of the oar arm by straightening your back and not by folding the hands. No sliding action either. Do it @ 10  to 12 reps/min for 2 - 3 minutes.

ALTERNATE ROWING - WITHOUT SLIDING

Slide the seat to the middle point on the slide i.e. Root of the oar arm. The legs are half bent, pull each oar - arm one at a time till your arm - pit by pulling in active and pushing in passive. Do it alternatively with both  hands. Thus you workout your forearm, biceps and lats. It helps in toning the sides of your abdomen. Do it @  10 - 12 rep/min for 2-3 minutes.

LOWER CHEST PRESS

Sit reverse on the seat with your back to the pedal. Watch position of the oar arm as above. The handle is held lower than other exercises. Press the oar arm together to exercise your chest. This is to exercise your lower group of chest muscles, i.e. for hanging breast, loose chest muscle. This is an excellent toner for the front of the chest. Press the oar arm together with side to exercise your chest. Do it @ 15 to 20 reps/min for 2-3 minutes.

REVERSE BENCH PRESS - WITHOUT SLIDE

Sit reverse on the seat with your back to the pedal. Hook your foot on the edge of the slide bar with your heels on the rubber studs of the frame. Hold  the oar arm close to your chest and breathe in. In this exercise, the breathing is very important. Press on the oar arms and avoid bending your body forward during the press. Continue to breathe out during the press to give maximum benefit to your chest and  triceps. Do it @ 15 to 20 reps/min for 2-3 minutes.

SHOULDER PRESS

Rest your feet on the center bar as shown above. Take your back seat by sliding. Sit in reverse seated position, but here  the shoulder and elbows are held higher as shown above. Now press the oar arm slowly to feel the pressure on the elbow. This is a very good exercise for your shoulder muscles. Fold your legs and slide the seat as close to the leg pedal as possible. Do it  @  8 to 10 reps/min for 2 minutes.

UNDER HAND GRIP - ALTERNATE ROWING WITHOUT SLIDING

Pull each oar-arm one at a time till your arm-pit and pulling in active and pushing in passive. The grip of the arm comes under hand with your thumb in outside position on the handle. Pulling each arm one by one up to your arm pit without bending your body forward. It works on your biceps and pumps the rear deltoid also. A wonderful toner for your upper body and shoulder. Do it @ 8 to 10 rep/min for 2-3 minutes.

ABDOMINAL TONER 

In this exercise the leg position is same as of the reverse bench press. Do not slide on the seat. Hold the oar arm close to your chest. Now press the oar arm in the front by changing your body position forward trying to touch the knee with your forehead. Do not  press the oar arm by moving your hand. Feel the crunch in your abdomen while doing these sets. This is excellent toner for the mid-section of the body. You can slide backwards or tilt your body weight backwards to get added tone in your abdomen as shown. Do it @ 15 to 20 reps/min for 5 minutes. This is exercise is not advised for any person having back problems.

ALTERNATE PRESS

Put your thumb inside the handle grip. Press each oar arm alternatively. This is an excellent toner for your back of the arms (Triceps) and sides of your abdomen. Do it @ 15 to 20 reps/min for 2-3 minutes

Why EXER-ROW Rowing Machine and not any other Rowers for FITNESS ?

Features of the EXER-ROW Rowing Machine

2 models of EXER-ROW Rowing Machine

e-brochure (Download PDF File)