The hardest part of exercising can be just getting started. If working out at home appeals to you more than going to the gym, you will have to decide which kind of exercise equipment you want to get. Do you want to get a full-body workout without having to go from one machine to another?
The rowing machine will give you a great workout, whether your goal is conditioning your muscles or losing weight. Rowing machines are also great for people recuperating from an injury or a recent surgery. Continue reading to learn about the many top rowing machine benefits.
1. It’s Great for Burning Calories
As mentioned before, your goal might be to lose weight. To lose weight, you need to burn more calories than you take in. The rowing machine combines cardio and strength training which results in burning calories. You can burn a lot of calories depending on your weight and how active you are rowing. If you combine daily rowing with a healthy, balanced diet, this a great way to be active and stay in shape.
2. Rowing Machines Provide a Low-Impact Workout
Rowing is an excellent exercise for conditioning your entire body. It stimulates most of your main muscle groups. You may be able to feel the improvement in your upper and lower back and your shoulder muscles. When you push off the foot stretcher, you use your leg muscles.
The sliding seat on the rowing machine also provides a total workout on your lower body. You engage your calves, hamstrings, abs, quadriceps, and obliques. You may also find that your hands and wrists are stronger after gripping the handles.
Working out on a rowing machine is also considered low-impact because you sit in a comfortable position without impacting your joints. You also have a lower risk of injuring yourself. People with bone, muscle, or joint problems do better with a rowing machine instead of jumping or running exercises.
It can also be an excellent exercise for people recovering and needing physical therapy. Workouts can be longer and higher intensity because the wear and tear to your body is minimized.
3. Rowing Workouts Help Your Heart and Lungs
Rowing is an excellent overall workout because it adequately raises your heart rate. A moderate exercise 5 days a week for 30-60 minutes on the rowing machine will keep your heart healthy. If you wish to monitor your heart rate while rowing, you can get a rowing machine that includes a heart monitor.
Other benefits to rowing for heart health are improving your cholesterol, elevating your immune system, and decreasing the risk of numerous health conditions. Some of these conditions are high blood pressure, Type 2 diabetes, heart disease, and stroke. If you are under a doctor’s care for a chronic illness, using indoor rowing machines might help keep it in check.
As you become more physically active on the indoor rowing machine, your heart and lungs become stronger. Your body becomes more proficient at transporting oxygen into your bloodstream and to your working muscles. Your lung function improves over time because your diaphragm and the muscles between your ribs grow.
4. It Can Calm You
We discussed how exercising on a rowing machine can strengthen the body, cause weight loss, and help people with arthritis and people recovering from surgery. But there are other benefits to working out on indoor rowing machines.
Just like it strengthens the body, rowing can also have a calming effect. The steady gliding motion and repetitive movements allow your mind to slip into “wander” land. The steady rhythm of rowing is excellent for your well-being. Rowing can also relieve stress because those feel-good hormones called endorphins are released while you row.
Rowers are beginner-friendly. You will see results quickly, which will encourage you to continue working out. But if you want those instant results, you must work out on the rower for at least 10 to 20 minutes. Another benefit for beginners is you are never too old to learn something new. And the more you use it, the better you get, and the better you get, the more fun you will have using it.
If you are an apartment or condo dweller, the indoor rowing machine is for you. It is just as quiet as it is efficient. So, you don’t have to worry about disturbing your neighbors while you are working out. Also, many home rowers are lightweight and fold up for easy storage. You can move it anywhere you want for your convenience.
5. It's an Excellent Alternative to an Elliptical or Treadmill
Investing in a rower will help you strengthen your body because it gives you a full-body, low-impact workout. You will burn calories helping you lose weight. Exercising on a rower also improves your heart and lung functions. Spending time working out on your rowing machine can have a calming effect while relieving stress. Rowers are beginner-friendly, which means you will see results in a short period.
If you have physical problems such as arthritis or are recovering from surgery, using a treadmill or even running is probably not the thing for you. However, the rower is perfect because of the low-impact workout you will get from using it. But remember, get checked out by your doctor before starting.
You can’t beat the rowing machine for a great workout. Easy to use and produces quick results. Please don’t put it off any longer. Having a rower in your home is what you need now and in the future. Let’s get rowing!
Watch Your Form
Now that you have purchased your indoor rowing machine, you must use it properly. Maintaining a good form while working out is crucial so you won’t overexert your muscles or injure yourself. You want to use extra care if you have preexisting conditions such as back pain or knee pain. To avoid pain in your wrists, you should rest periodically, switch gripping positions, use wrist braces or splints, and use medicines that will reduce or eliminate inflammation. To be on the safe side, get checked by your doctor before using your rower.
Once your doctor has cleared you and you have your table set up with meds and first aid equipment, you are ready to begin.
- You want to start by doing good warm-up exercises, which include stretching.
- Sitting on the rowing machine, sit up straight with your shoulders back and down. You don’t want to strain your neck by rounding your shoulders.
- Grasp the handlebar firmly but not too tight. Stretch your fingers regularly throughout your workout to avoid potential cramping.
- Help protect your lower back from injury by using your abs with each stroke. Doing so will also provide more power for rowing.
- For better results, you should divide your rowing motion between drive and recovery. Starting the drive, bend your knees as your seat slides to the front of the rower. Your arms are straight and positioned forward from your hips with your elbows past your knees.
- Be sure to keep your shoulders straight. Now push the seat back using your legs. As you straighten your legs, let your body slide back to an 11 o’clock position keeping your hands close to your body at your chest. Your drive is complete.
- For the recovery part of the stroke, you will be doing the steps in reverse. Straighten your arms, then move your body forward from the hips to the 1 o’clock position. Allow your legs to bend as you are moving toward the front of the rower. This completes your recovery.
Take your time and follow the above steps carefully to avoid injury. The following are helpful tips to make sure you are using your rower safely and correctly to get the most out of your workout:
- Having the correct form is vital in using your indoor rowing machine. Spend as much time as you need to perfect the proper form to avoid injury. Using a mirror will allow you to see if you are using the correct form or not. Also, watch videos on how to use a rower.
- Invest in a few sessions with a personal trainer. You don’t have to be rich and famous to get expert help. Having an extra pair of expert eyes will benefit you in the long run.
- Don’t overexert yourself. Rowing can be fun in addition to great exercise, but if you overdo it to the point of causing yourself pain or injury, you are defeating the purpose of using it. Remember that it is not a good idea to work out on your indoor rowing machine after you have already done a strenuous workout. Pace yourself. Don’t race yourself.
Questions and Answers
Will using rowers between strength training sessions affect recovery periods?
Many people do not realize that recovery is just as important as exercise. Recovery plays a vital role in strengthening, repairing, and rebuilding your muscles. Your muscles don’t grow while you are working out. They grow while you are getting rest. If you are looking for a powerful workout or wanting to recover, a rower is an excellent option because you have complete control of the device. The benefits of rowing help people with osteoporosis, lumbar spinal stenosis, joint problems, injuries, and even senior citizens.
How many times a week should you use rowing machines? Should I row every Day?
For best results, strive to use your rower for at least 30 minutes a day, 4-6 times a week. If your workouts are not too intense, you can use your rower every day.
Can I lose weight just rowing?
When you burn more calories than you take in, you are likely to lose weight. Since the rower delivers a full-body workout, you are highly likely to lose weight using one. Rowing strengthens your muscles and is an excellent way to get in shape.
Is rowing bad for your back?
Rowing can prevent strain on your back and help support back pain, but you must use proper body technique to avoid injury. If you are new to rowing, you should consult a professional or watch videos about using a rower.