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.
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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.
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.
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.
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.