How to Use Air Rower: 7 Effective Air Rowing Exercises

As we all know, rowing is a low-impact training for conditioning and weight loss. Among the many types of rowing machines, the air rower has become a popular choice among gym freaks, as it is totally up to the users whether they want a tough workout or a slow one. Once you understand how to use an air rower correctly, you don't have to spend hours on complicated machines to shed the extra pounds.

In this guide, we will escort you through how to use an air rower and the most effective air rower exercises you can add to your routine.

Setting an air rower machine is crucial as it will determine your workout outcome. However, with a few adjustments, it can make a significant difference.

Adjust the Foot Straps

It is important that your feet rest on the footrests comfortably. Hence, make sure the straps are tight enough to secure the feet to retain the power.

The Damper Setting

The damper setting on the air rower controls the airflow through the flywheel, ranging from 1 to 10. Although it does not change the resistance, it does change how your rower feels. For beginners, the recommended setting is between 3 and 5, as this will give reasonable control and power.

Handle Grip

Always grip the handles lightly, relax your wrist and shoulders to maintain the form throughout your session.

Monitor Setup

Customize your setting based on your requirements. Here, you can easily track your calories, meters, time, and distance. Usually, people prefer a 500-meter pace as a baseline, but it is totally up to you.

Using air rower is beneficial in all means. However, it depends on you for what purpose you want to use it for; whether for a vigorous workout or a moderate workout, it will engage your whole body muscles and tone your body. To get started with an air rower, you need to understand the basic rowing techniques first.

Rowing Techniques

The air rowing is followed by four simple steps. Once you understand the basics, it will become easier.

• The catch: It refers to the starting position, i.e., you have to sit up straight with your knees bent, arms extended, and the body slightly leaning forward from your hips. In the whole catch, you have to keep your shoulders relaxed.
• The drive: Here, you have to push through your legs first, and your arms should not pull early. Make sure your legs are straight, then lean back slightly and pull the handle to your lower ribs.
• The finish: In this step, your legs are extended while your torso is leaned back slightly, and your elbows are behind your body. Here, hold your body for a second without shrugging your shoulders.
• The recovery: Here, you have to reverse the motion by extending your arms first, leaning forward, and bending your knees to slide into the catch again. You have to keep your recovery slow and controlled.

Once you get familiar with the technique, the next step is to learn how to use air rower results.

How To Use The Air Rower Correctly?

The outcomes of your session depend on adopting a few habits that will turn your workout into effective sessions. This includes:

Recommended Air Rowers

Mastering your technique is the first step, and having the right equipment is what turns practice into progress. To help you achieve the best possible results, we recommend an affordable air rower that combines performance, durability, and smart features.

The Merach NowaRow R50 Air Resistance Rower has got positive reviews due to its well-built design that suits every home gym. It supports around 350 lbs. and secures effortlessly with its foldable design.

It features a 32-blade air resistance system, which makes it a smooth rowing motion, adjusting ability adjusts according to your pull strength. With the 10 resistance levels, it supports both beginners and advanced users. Furthermore, it features adjustable footplates, a comfortable and ergonomic seat, and a long rail that makes it suitable for all body types.

You can also track your workout data on the LCD monitor. The Bluetooth connectivity allows you to sync with the Merach app or other fitness apps to follow the workout. You can also explore more options in our other guide on best rowing machines.

The magnetic or water rowers rely on set levels of resistance; the air rower comes adjustment feature, which is set according to your effort. With the hard pull, the fan will create more resistance, and with slow motion, it becomes lighter. These features make an air rower a popular choice among many athletes.

But how to incorporate them into your daily routine? Here are the 7 best air rowing exercises.

1) Steady State Rowing

The steady state rowing is a moderate, long-intensity workout that helps to build endurance and trains to maintain proper form.

How to do it?

For steady state rowing, maintain a row at a consistent pace for 15 to 30 minutes by keeping your stroke rate somewhere between 18 and 22 per minute. Make sure you are breathing smoothly and with a strong leg drive.

2) Power 10 Strokes

This exercise teaches you to apply maximum force to strengthen your legs and core while improving your rowing efficiency.

How to do it?

Start rowing at a normal pace for a minute, and then start ten strong and explosive strokes, slowly return to moderate pace for a minute, and repeat the explosive strokes for 10 rounds.

3) Pyramid Rowing Intervals

This workout helps to push your stamina while keeping your workout fun and well-structured.

How to do it?

• Row for 1 minute hard, 1 minute easy
• Row for 2 minutes hard, 2 minutes easy
• Row for 3 minutes hard, 3 minutes easy
• Then come back down the pyramid.

4) 500 Meter Sprints

The short sprints on the air rower challenge both your muscles and your lungs and help you track your progress, too.

How to do it?

Row 500 meters as fast as you can, rest for 2 minutes, and repeat 4 to 6 rounds.

5) Tabata Rowing

This air rowing exercise is ideal for people looking for maximum results in a short time.

How to do it

Row hard for 20 seconds, rest for 10 seconds. Repeat for eight rounds. This makes one full set of four minutes. Do 2 to 3 sets.

6) Stroke Rate Ladder

This exercise teaches you how to control your pace and improve your coordination and endurance.

How to do it?

• Row for 1 minute at 20 strokes per minute
• Row next minute at 22
• Then at 24
• Then at 26
• Work back down the same way.

7) Distance Challenge

Many people enjoy distance challenges because they focus more on endurance without rushing.

How to do it?

Choose a desired distance, 2000, 3000, or 5000, and row at a steady pace without stopping. Track your time and try to beat it.

For the beginners who are just planning to get started with the rowing machine, here is a one-week plan, following the combination of mixed techniques with steady endurance sessions, intervals, and strength-focused drills.

This rowing can be a standalone weekly routine or can be combined with your current fitness program The goal of this one-week air rowing workout plan is to improve form, endurance, strength, and burn calories. This program will include:

• Five-day workout
• Two days rest
• Light to moderate intensity for beginners, moderate to high for intermediate users

Now, let's get to the plan. To begin any workout, start with a warm-up, then your workout routine, and finish with a cool-down.

The 1-Week Air Rowing Workout Plan

3-Week Air Rowing Workout Plan

Now that you have a solid daily workout structure, the next step is to weave these sessions into a progressive weekly plan that builds your fitness over time. This 3-week progression framework allows you to adapt the training to your schedule while ensuring you continue to make steady gains.

Week 1

• Row 10 minutes at a steady pace
• Add 5 minutes of intervals (30 seconds fast, 30 seconds easy)
• Repeat 3 times a week

Week 2

• Row 15 to 20 minutes at a steady pace
• Add power tens
• Repeat 4 times a week

Week 3

• Introduce 500-meter sprints
• Try a 2000-meter challenge
• Mix in 1 long session and two short, intense sessions

If you are still having doubts about how to use an air rower, then here is a visual representation for your assistance.

Beginners are likely to make these mistakes while using an air rower for the first time, such as

Avoiding these mistakes will definitely help you get the desired results in days.

To help you get the most out of your air rower, we've compiled the most common ones below to provide clear, straightforward answers.

1. How many times do beginners need to use the air rower?

The best recommendation for beginners is to start learning with the rowing stroke, start with the slow but steady state rows and keep the damper low. Train yourself for 3 days per week until you feel comfortable before increasing the intensity.

2. Can I lose belly fat by rowing?

Yes, rowing will shed the belly fat as it is one of the best cardio exercises for strength training and helps to tone your whole body muscles with low impact.

3. Is 20 minutes of rowing a day enough?

Yes, a 20 minutes rowing session a day is sufficient, and you can observe a visible difference within days. Starting from hitting the sweet spot, you can gradually increase the session duration for better results.

4. How many rows are equal to 10,000 steps?

There is no medical research or foundation for 10,000 steps; it is an estimated, made-up figure set as a target for people to walk. However, a moderate workout of 150 minutes per week or 75 minutes of vigorous exercise is recommended.

Converting this into rowing, it will be around $3\times 50$-minute sessions or $5\times 30$-minute sessions based on your level of experience.

5. What is the 333 rule for working out?

The 3-3-3 is a gym rule that refers to a balanced fitness structure, which includes 3 days of cardio, 3 days of strength training, and 3 days of active recovery or rest.

The air rower is a powerful home gym equipment that helps to boost endurance and burn calories without putting pressure on your joints. However, the key here is knowing how to use an air rower properly. For beginners, learn the basic strokes, explore different exercises, and build your training program based on your fitness level.

For those seeking the gold-standard air rowing experience without the premium price tag, the Merach R50 presents an outstanding choice. It delivers the professional features at an affordable price, offering exceptional long-term value. Ready to start your fitness routine? Achieve your weight loss and health goals effectively with the air rower!