Whether yoga, Tabata training orOcclusion training exercises– the fitness world continues to surprise us with new trends and techniques that can help us become fitter and healthier. However, when it comes to losing weight, people stick to one or two machines and rarely vary their exercise routine. Cardio machines such as cross trainers, treadmills and ergometers still occupy the top spots on the popularity scale. However, our bodies quickly get used to the stress and so that we can achieve our fitness goals, we should add variety to our workouts every now and then. How about rowing, for example? A rowing machine workout trains our entire body, improves our endurance and coordination and promotes muscle building. And most importantly – it’s just a lot of 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!
Rowing machine training is gaining more and more fans and for a good reason. Many people believe that it only works your arms, 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. A complete rowing stroke actually engages both the upper and lower body. Whether you want to lose weight, build muscle, or buy a rowing machine, it's a great way to add to your workout routine. Exercising can help us reduce stress and also offers many benefits for the lungs, cardiovascular system and our overall health.
Who is rowing machine training suitable for and which muscles are trained?
If you are interested in an effective full-body workout, a rowing machine workout is definitely the best choice. It doesn't matter if you are a beginner or a professional athlete - the home exercise equipment 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 but still be physically active. In contrast to jogging or cycling, the even movement is quite gentle on the joints. This is exactly what makes the rowing machine the best possible choice for back pain or knee problems. Rowing is a conceptual movement that engages up to 85% of our muscles at the same time. These include, for example, the upper and lower legs, the calves, the buttocks as well as the back, the shoulders and the upper arms. Strengthening the muscles has a positive effect on the body's performance and mobility and protects our ligaments, joints and soles from incorrect strain. In addition, the core muscles are strengthened, which ensures improved posture and relieves back pain.
Can you lose weight with the rowing machine?
A rowing machine workout is the best ally for anyone who wants to maintain their weight or lose a few kilos. Since our whole body works when rowing, more calories are burned. Actually it isRowing machine calorie consumptionbetween 400 and 700 calories per hour. Of course, this depends on a number of factors including your age, weight, fitness level and of course the intensity of the workout. Since rowing machines are ideal for strenuous and intensive HIIT training, they also help to stimulate fat burning. But no matter how often and how intensely you exercise, you also need to change your eating habits. Losing weight only works if you eat healthily and achieve a calorie deficit. Many people wonder about using the rowing machineTrain abdominal musclesand can define. As you know, there is no magic exercise that can specifically tone one area of the body. However, extending and bending the legs and hips during the classic movement engages the entire abdominal muscles, which in turn could contribute to a flat and toned stomach.
The most important rowing machine training benefits at a glance
We have already explained that training with the rowing machine is healthy and good for us. Below we have put together all the benefits of rowing to give you the push you need to incorporate the miracle machine into your training routine.
- Full body workout –The myth that rowing only works your arms is the main reason why most people avoid the gym. 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 movement of rowing is gentle on the joints and is particularly beneficial for people who are recovering from serious injuries or operations. Adjust the resistance so that you can easily and painlessly perform 3 sets of 15 reps and slowly work your way up. Rowing machine training is also fantastic for older people who want to improve their health and strengthen the immune system.
- Time saving –Unfortunately, with the stress of everyday life and juggling between work, cooking and family, we don't have that much time for exercise. Between 20 and 30 minutes on the rowing machine – that's all you need to stay in shape. To get the most out of rowing machine training, make sure you are consistently training at 80% of your maximum heart rate. Or if you want to lose weight, you should take oneTabata Trainingtry combining 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 rowing machine training is also considered aerobic training. Endurance training offers a range of benefits for our health - from strengthening the immune system to reducing the risk of chronic diseases and improving cholesterol levels. Additionally, aerobic exercise can improve our mood and calm our minds.
The be-all and end-all of training: rowing machine correct posture
No matter whether on the cross trainer, treadmill or ergometer - in order to prevent injuries and achieve results, the correct technique is of great importance with all fitness equipment. Although rowing has a reputation for being a particularly gentle and risk-free sport, doing it incorrectly can lead to serious back pain. That's why it's very important to become familiar with correct posture, especially if you're a fitness beginner. In addition to instruction from 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 a rowing stroke and consists of two phases: the pull and recovery phase as well as the delivery and final pull positions.
And here is the correct technique for the rowing machine explained step by step:
- Place your feet on the stretcher board and strap them in place. The hips should be in line with the feet and knees. Be careful not to lean your knees too much outwards or inwards.
- The back remains straight and the arms are slightly bent close to the body. Next, hold the handle in front of your stomach.
- And this is what the movement looks like: Extend your arms and slowly roll forward, bending your upper body slightly forward.
- Straighten your legs and at the same time pull your arms towards your body using the handle. Make sure your back stays straight and your abdominal muscles stay tight.
- Then stretch your arms again and roll forward. That was a stroke of the oar.
When buying a rowing machine, what should you pay attention to? – A wide variety of models and helpful buying tips
More and more people are choosing to exercise at homeHome Workoutshave 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 train effectively, then you should buy a rowing machine. As mentioned, rowing provides an effective, full-body workout in the shortest amount of time. When purchasing, first pay attention to 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 the same - a distinction is made between rowing machines with water resistance, with air resistance or with a magnetic braking system. Depending on your fitness goals, each model has its advantages and disadvantages.
- Rowing machine with air resistanceis the basic model found in most gyms. They are very compact and are suitable for rowing machine beginners and professionals alike. This involves pulling against air resistance caused by air turbulence. With this model, the resistance is automatically adjusted to your own intensity and does not need to be entered into 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 apply. Depending on the model, you can adjust the distance change either manually or via the on-board computer. Rowing machines with a magnetic braking system are super quiet and are therefore perfect for home use.
- Rowing machine waterfeels like you're actually rowing out on the water. It is one of the most innovative and expensive models on the market. By pulling, a paddle in the water tank is driven via the cable and the water turbulence that forms then creates resistance. This device is also 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 will be.
