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Benefits of a Rowing Machine
Benefits of a Rowing Machine
Weight Loss
Rowing burns calories rapidly, making it a suitable addition to your workout regimen if weight loss is your chief priority. A vigorous workout on a rowing machine can burn about 377 calories in 30 minutes for an individual who weighs 185 pounds, notes Harvard Health Publications. Frequent rowing can help you work toward the calorie deficit that is integral to weight loss.
Cardiovascular Benefits
Using a rowing machines is an endurance exercise that increases heart function and uses carbohydrates to provide the energy required to exercise. Keeping the rowing machine tension at a low level allows you to maintain a high rate of speed with little resistance in order to reach and maintain an aerobic state. Aerobic exercise improves lung, heart and circulation systems and is the cornerstone of an effective exercise routine, according to MayoClinic.com.
Muscle Toning
Rowing uses virtually every major muscle group in your body. With little pressure on the joints, due to the activity's low-impact nature, rowers work their legs, hips and buttocks with each stroke. They also use upper-body muscles, strengthening the back, shoulders and arms. The trunk and core are engaged in the exercise as the rower performs each stroke. You can adjust most rowing machines to create a tighter resistance to increase the rate at which you build muscle.
Stress Reduction
If you'd rather perform a rowing workout at home than in the gym, you can buy a rowing machine for convenience -- and then fold the machine and store it out of sight. If you're short on time, place your rowing machine in front of the TV to exercise as you relax in the evening. MayoClinic.com reports that physical activity stimulates pleasure centers in the brain. Cardiovascular workouts, in particular, increase the amount of endorphins released in the body, which can reduce stress and even lift feelings of depression.
How to Choose the Right Rowing Machine for You
Rowing machines provide a fun and effective way of exercising and staying fit while remaining indoors. In addition to helping users lose weight, rowing machines help build stamina and strength, and improve overall body flexibility. Rowing machines are also easier on the body than some other workout tools, reducing the risk of injuries. In order to get the most out of their rowing machine workout, shoppers will need to know how to choose the right rowing machine.
How to Choose the Right Rowing Machine for You
Check the Size and Weight of the Machine
Before shopping for a rowing machine, it is important that buyers first measure the amount of space available in their home. Rowing machines come in a wide range of sizes. Knowing just how much space is available will help ensure that shoppers do not end up buying a unit that is too big for their home.
The same is true for the weight. Since heavier units are harder to move around, they are a better option for homes where the installation will remain largely permanent. Shoppers with limited space at home may want to consider lighter collapsible models. This way, when they are not exercising, users fold up the unit and free up the space.
Learn More of the Different Resistance Systems
Rowing machines have four major resistance types: air, magnetic, hydraulic piston, and water. Each of these different systems offers different features and benefits.
Air Resistance Rowers
Air resistance rowing machines work with fan blades and a flywheel. The resistance comes from the motion of the blade against the wind. Air rowing machines are common in gyms and fitness centers. They deliver a more natural and smoother stroke than hydraulic rowers.
Magnetic Resistance Rowers
This type of rowing machine enlists the use of a magnet breaking system to generate the resistance during the rowing motion. Magnetic rowing machines are easy to maintain, deliver a smooth movement, and feature a quiet operation.
Hydraulic Resistance rowers
Hydraulic resistance rowing machines come with a compact build that makes them easy to store. Although the rowing motion is not as realistic as that of water or magnetic resistance systems, hydraulic systems still offer good value. Hydraulic rowing machines allow for easy adjustment of the rowing tension, which makes it a good choice for building strength.
Water Rowers
One of the key benefits of using a water resistance system is that it offers a rowing experience that is similar to actual rowing out on the water. The rower's intensity affects the amount of generated resistance; the faster a rower paddles, the harder it becomes.
Consider Fitness Goals
A buyer's choice of rowing machine will depend on his or her goal. For shoppers who wish to lose weight, any decent low cost rowing machine will be suitable to get them started on their goals. However, buyers who are looking to bulk up will need models that offer different tension levels, such as a hydraulic rower. In addition to these, there are also rowing machines that come with different programs, which can come in handy for athletes preparing for an event.
Check the Display Options
Generally, most rowing machines come with an LCD display that allows users to track how well they are doing. Some displays provide the estimated distance a user has travelled alongside the estimated speed. Other units come with calorie counters and timers. Buyers should choose units that come with the information they are most interested in recording.
Understanding the Rowing Machine Terms
Manufacturers use different terms in describing the features of rowing machines. Buyers who are familiar with these terms have a better chance of making a more informed decision.
- Programs: Offers different workout schedules, with preset values such as a set distance, stroke rate, or time
- Seat/Saddle: Part of the machine where the user seats
- Stroke rate: Refers to the number of strokes a user makes per minute
- Frame: Length of the rowing machine, to which other parts are connected
- Tempo: Timed beat of each stroke
- Console: The front panel (dash) of the rowing machine where controls are displayed
- Handle/bar: The objects that the rower grips and pulls to create the rowing motion
- Cable: Connects the bar to the machine
- Flywheel: System that creates resistance within the rowing machine
Another important feature to consider when buying a rowing machine is the height. Tall adults will understandable prefer machines that come with longer frames and higher saddles.
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How to Work out Using a Rowing Machine
A rowing machine, also known as an indoor rower, an ergometer, or simply an "erg," is a piece of exercise equipment that simulates rowing a boat with an oar. Rowing machines provide a workout to all of the major muscle groups, provide great cardiovascular exercise, and utilize a low-impact, smooth rowing pattern ideal for avoiding injuries. If you work out using a rowing machine properly, you will ensure that you avoid straining your body and get the best workout possible. The proper technique consists of 4 positions per stroke.
How to Work out Using a Rowing Machine
- Set the resistance of the rowing machine
The resistance, which is usually adjusted through a dial on the machine's flywheel, determines how much energy you will have to expend on each stroke. Ideally, you want to set the resistance just high enough so that you can still maintain a fast, smooth rowing motion for a prolonged period of time. Setting it too high may result in injury or fatigue, while setting it too low will make your workout too easy.
- Position yourself on the rowing machine
To get started, place your feet onto the foot pads, securing them with the straps. Sit on the seat and grasp the handle using an overhand grip, being careful to keep your elbows close to your body.
- Get into the "catch" position
The starting position of each stroke is called the catch position. Extend your arms forward, keeping them straight and angled slightly down towards the flywheel. Leaning forward just slightly, slide forward on the seat while bending your knees until your shins are almost vertical.
- Execute the "drive" position
Begin by pushing off against the foot pads, using your legs to power the stroke. Keep your arms and back straight as your legs extend. When your legs are fully extended, the handle (oar) should be about mid-chest level. Finish powering the stroke by pulling the handle downwards towards your abdomen while leaning slightly back. This helps you get into the habit of lifting your oar out of the water after each stroke, which you will have to do when in a boat.
- Proceed to the "finish" position
As you finish powering each stroke, your legs should be fully extended. You should be leaning slightly back at the hips. Your upper arms should be near your side, with your elbows bent and the handle against your abdomen.
- Proceed to the "recovery" position
Begin this step by extending your arms straight towards the flywheel, leaning your upper body slightly forward in the process. Begin sliding forward on the seat while bending your knees.
- Return to the "catch" position
This should flow naturally from the end of the recovery position. Make sure to lift the handle slightly to practice dropping the oar into the water in preparation for the next stroke. From this position, you should repeat the entire process, maintaining a smooth, flowing motion throughout.
- Plan your workout
Most effective workouts take the pattern of a slow warm-up, a repeated cycle of a few minutes of hard rowing and a few minutes of rest, and then a slow cool-down. For beginners, row 500 meters (1,640.4 ft) hard and the rest for two minutes. Repeat this cycle six times, trying to keep your times consistent across the workout.[1] For more experienced rowers, try rowing ten minute intervals, gradually gaining speed throughout the ten minutes, separated by four minutes of easy rowing to rest.[2] Always focus on having controlled, relaxed, efficient strokes.
Research rowing workouts to find those that will work best for your skill, fitness, and technique.
Tips
- Consider working with a trainer or an experienced rower when using the rowing machine for the first time. This will help you to develop the correct form.
- Set a target strokes per minute. Closely watch the meter to try to maintain this goal. Focus on being consistent over a long period of time, rather than simply going as fast as possible.
- Your moves should be rapid, deliberate and strong. The chain should move up and down with NO rattle.
- An experienced recreational rower should use the erg to "rehearse" the routine eventually performed in the shell itself on the water.
Warnings
- Do not arch your back when using the rowing machine; even when leaning forward or backward, keep your upper body straight.
- Be careful not to power the initial stroke with your back rather than your legs. This common mistake can lead to injury or fatigue.
