A Rowing Machine is essentially a piece of cardio equipment that mimics the motion of rowing a boat in water. There are amazing physical benefits as well as fantastic health benefits of using a rowing machine that will get you motivated to start rowing!
1. Total-body Workout
The rowing motion involves all the major muscles of your upper and lower body. That’s approximately 84 percent of the muscles in your body! Throughout the entire rowing motion, you’re working out your legs, core, back and arms.
A rowing stroke is divided into four phases: Catch, Drive, Finish and Recovery.
You begin in the “Catch” position, where you are leaning slightly leaning forward and push off using your legs. This uses your quads, hamstrings, buttocks, and calves.
The next phase is the “Drive”. This phase begins when you straighten your legs and press firmly against the footboard, while you keep your back straight and pull the handle to your chest. The “Drive” is the phase where most of your muscles are used.
During the next phase, called the “Finish”, you will have the handle pulled to your lower chest while leaned backwards slightly. In this position, your entire core is engaged and ready to spring yourself back forwards.
The last phase, called the “Recovery”, is when you return to the beginning “Catch” position of the motion. Again this uses your core and stabiliser muscles to spring yourself forward. You also engage your hamstrings to help slide your body to the front of the rowing rail.
2. Cardiovascular/Aerobic Exercise
Rowing qualifies as a cardiovascular workout, also known as an aerobic workout because the rowing motion gets your body’s large muscle groups moving repetitively for an extended period. Aerobic exercise has many health benefits including: an increase in your stamina, fitness and strength, boost to your immune system, strengthened heart and lungs, and reduced risk of many chronic health conditions including: heart disease, high blood pressure, obesity, and Type 2 Diabetes.
3. Burns Calories
If your goal is to burn those unwanted calories, you’ll be glad to hear that one of the best rowing benefits is its ability to burn calories efficiently. According to Harvard Health Publishing, thirty minutes of a moderate rowing workout burns 200-300 calories, depending on your body weight, intensity, and resistance used. Combine a rowing routine with a healthy, balanced diet and you can reach your fitness goals.
Rowing is considered a low-impact workout with minimal stress applied to the body. Rowing uses natural movement that is easy on the joints, ideal for people restricted by weak joints, bone and muscular health or are recovering from surgery or injury.
If you don’t have access to a traditional rowing boat on a lake that doesn’t mean you can’t enjoy all the benefits of rowing. You can get the same exercise from a rowing machine at your local gym or purchase one to use in the comfort and convenience of your own home.
Rowing Machines are versatile pieces of equipment that provide cardiovascular and strength building exercises. They guarantee weight loss, increased endurance and a total-body workout all while being convenient, safe, and easy to use.