Rowing machine training: advantages for losing weight and building muscle as well as helpful buying tips!
Whether yoga, tabata training or occlusion training exercises – the fitness world continues to surprise us with new trends and techniques with which we can become fitter and healthier. However, when it comes to losing weight, people stick to a machine or two and rarely vary their exercise routine. Cardio machines such as cross trainers, treadmills and ergometers continue to occupy the top places on the popularity scale. However, our body quickly gets used to the stresses and strains and so that we can achieve our fitness goals, we should occasionally provide a variety of workouts. How about rowing, for example? A rowing machine training trains our whole body, improves our endurance and coordination and promotes muscle building. And most importantly – it’s just great fun! So what is the home exercise machine good for, can it help you lose weight and is a rowing machine suitable for back pain or knee problems? We have taken a closer look at the fitness miracle weapon and explain everything you should know about it!
The rowing machine training is gaining more and more fans and for a good reason. Many people believe that this is just a poor exercise, but that is far from the truth. In contrast to other training devices, up to 80% of all important muscle groups are used at the same time. For a full row stroke, both the upper body and the lower body are actually addressed. Whether you’re looking to lose weight, gain muscle, or buy a rowing machine, it’s a great way to add to your workout routine. Exercising can help us reduce stress, and it has many lung, cardiovascular, and overall health benefits.
For whom is a rowing machine training suitable and which muscles are trained?
Anyone interested in an effective full-body workout is in good hands with a rowing machine training. It doesn’t matter if you are a beginner or a professional athlete – the home exercise machine is perfect for men and women of all ages and fitness levels. Rowing is also the perfect sport for anyone who wants to recover from an injury and still be physically active. In contrast to jogging or cycling, the steady movement is pretty easy on the joints. This is exactly what makes the rowing machine the best possible choice for those with back pain or knee problems. Rowing is a conceptual sequence of movements in which up to 85% of our muscles are activated at the same time. These include, for example, the thighs and lower legs, calves, buttocks as well as the back, shoulders and upper arms. Strengthening the muscles has a positive effect on the performance and mobility of the body and protects our ligaments, joints and soles from improper strain. In addition, the core muscles are strengthened, which improves posture and relieves back pain.
Can you lose weight with the rowing machine?
A rowing machine workout is the best ally for anyone looking to maintain their weight or lose a few pounds. Since our whole body works while rowing, more calories are burned. Actually, the rowing machine’s calorie consumption is between 400 and 700 calories per hour. This of course depends on a number of factors including your age, weight, fitness level and of course the intensity of the training. Since rowing machines are ideal for strenuous and intense HIIT training, they also help to boost fat burning. However, no matter how often and how intensively you exercise, you must also change your eating habits. Losing weight only works if you eat healthily and reach a calorie deficit. Many people wonder if the rowing machine can work out and define abs. As you know, there is no such thing as a magical exercise that can target one area of the body. However, stretching and bending the legs and hips during the classic movement uses all of the abdominal muscles, which in turn could contribute to a flat and firm stomach.
The most important rowing machine training advantages at a glance
We have already explained that training with the rowing machine is healthy and good for us. In the following we have put together all the advantages of rowing for you in order to give you the necessary impetus to include the wonder device in your training routine.
- Full body workout – The myth that rowing only works the arms is the main reason most people avoid the exercise machine. In reality, 60% of the strength comes from the legs, 30% from the entire upper body and only 10% from the arms.
- Lower risk of injury – The gentle sequence of movements when rowing is gentle on the joints and is of particular benefit to people who are recovering from serious injuries or operations. Adjust the resistance so that you can easily do 3 sets of 15 reps without pain and work your way up slowly. The rowing machine workout is also fantastic for the elderly who want to improve their health and strengthen the immune system.
- Time saving – With the stressful everyday life and juggling between work, cooking and family, we unfortunately don’t have that much time for sport. Between 20 and 30 minutes on the rowing machine – that’s all you need to stay in shape. To get the most out of your rowing machine workout, make sure you are consistently exercising at 80% of your maximum heart rate. Or if you want to lose weight, you should try a Tabata workout in which you combine 20 seconds of 100% maximum rowing power with 10 seconds for 15 minutes. So lack of time is no longer an excuse.
- Good for the lungs and the cardiovascular system – When rowing, the large muscle groups move repeatedly, which means that the rowing machine training is also considered aerobic training. Endurance training offers a number of health benefits – from strengthening the immune system to reducing the risk of chronic illnesses to improving cholesterol levels. In addition, aerobic exercise can lighten our mood and calm our minds.
The alpha and omega of training: rowing machine correct posture
No matter whether on the cross trainer, treadmill or ergometer – to prevent injuries and achieve results, the right technique is of great importance in all fitness equipment. Although rowing has a reputation for being a particularly joint-friendly and risk-free sport, incorrectly doing it can lead to serious back pain. That is why it is very important to become familiar with correct posture, especially if you are a beginner in fitness. In addition to being instructed by a qualified trainer, a mirror attached to the side of the device can also be helpful to control your movements. The entire movement is called the oar stroke and consists of two phases: the pull and recovery phase as well as the display and final pull position.
And here is the correct technique for the rowing machine explained step by step:
- Place your feet on the stretcher board and buckle up. Your hips should be in line with your feet and knees. Make sure that you don’t lean your knees too much outward or inward.
- Keep your back straight and your arms slightly bent close to your body. Next, hold the handle in front of your stomach.
- And this is what the sequence of movements looks like: stretch out your arms and slowly roll forward, bending your upper body slightly forward.
- Extend your legs and at the same time pull your arms towards your body with the handle. Make sure that your back is straight and your abdominal muscles are tight.
- Then stretch your arms again and roll them forward. That was a stroke of the oar.
Buy a rowing machine what to look for? – The most diverse models and helpful buying tips
More and more people are choosing to exercise at home and home workouts have become increasingly popular in recent years. If you don’t have enough space for a small fitness room with machines and weights and still want to work out effectively, then you should buy a rowing machine. As already mentioned, rowing delivers an effective full-body workout in no time. When buying, the first thing to look out for is the additional functions that the device offers. In addition to integrated displays for heart rate, distance and heart rate monitor, some models also have additional exercise programs.
In addition, not all rowing machines are created equal – a distinction is made between rowing machines with water resistance, with air resistance or with a magnetic braking system. Depending on the fitness goal, each model has its advantages and disadvantages.
- Rowing machine with air resistance is the base model found in most gyms. They are very compact and are suitable for rowing machine beginners and professionals alike. It pulls against an air resistance created by air turbulence. With this model, the resistance is automatically set to your own intensity and does not have to be entered in the on-board computer. The harder and more intensely you row, the more strenuous the rowing machine training becomes.
- Rowing machine with magnetic braking system – These models use a flywheel and a magnet, and the distance between them also determines the resistance. The shorter the distance, the more force you have to exert. Depending on the model, you can set the change in distance either manually or via the on-board computer. Rowing machines with a magnetic braking system are super quiet and are therefore perfect for use at home.
- Rowing machine water feels like you’re actually rowing out on the water. It is one of the most innovative and expensive models on the market. By pulling the cable, a paddle in the water tank is driven and the water turbulence that forms then creates the resistance. In addition, this device is very quiet and the sound of the water is perceived as pleasant and calming. The amount of water in the tank is also crucial – the more water there is, the more strenuous the rowing machine training becomes.