How to Warm Up and Cool Down on Rowing Equipment

Written by ehow sports & fitness editor
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Rowers are eager athletes who get excited when they reach their boats; they are always ready to jump in and go. But whether you are a boating rower or just enjoy the workout that you get from a rowing machine at the gym, it is very important to warm up and cool down before you begin your exercise or trip on the water.

Skill level:


  1. 1

    Stretch the muscles you will use both before and after you row. Watch some videos of the basic stretches that rowers should make a part of their regular workout routine.

  2. 2

    Spend 10 to 15 minutes on an elliptical machine or treadmill before you begin rowing. You should use these machines to work up a sweat and get your heart rate up. These two machines will serve to loosen the muscles even before you stretch. Warm muscles stretch better than cold muscles.

  3. 3

    Walk slowly after your time rowing to cool down. Let the strain on your muscles slowly dissipate with a slow walk around the gym or the shoreline. Do your stretching after you walk. This is a great way to avoid injury and to ease any muscles fatigue you may experience after a particularly hard workout.

  4. 4

    Use the rowing machine or boat to do your warm up and cool down by rowing very slowly for the first 10 minutes, gradually building up to a vigorous workout. Ease back when you are nearing the end of your workout and row slower and slower until you finally stop.

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