The Rowing Machine - The Fitness Alternative for Home

Endurance training and muscle building: The rowing machine for versatile fitness training

Anyone looking to do more for their fitness while staying independent from gym and sports club opening hours often purchases home sports equipment. In addition to steppers, ergometers, cross trainers, or treadmills, rowing machines are also very popular. Many of these sports devices serve both endurance and cardio training as well as muscle building. As a result, they benefit the entire body and overall fitness.

The rowing machine as an alternative to other fitness equipment

When it comes to physical activity, people have different needs. Some like riding a bicycle, but lack the time for it. Another would love to join a rowing team, but is too busy with work. Other people enjoy jogging in their free time, but not in snow and icy conditions. Still others are looking for an athletic balance to a desk job.

These individual preferences influence the purchase of a piece of fitness equipment. Anyone who doesn't enjoy sporty cycling or running won't buy a recumbent or upright ergometer or a treadmill. They might be more interested in a cross trainer or a rowing machine. With this fitness equipment, full-body fitness training is possible in your home environment. Rowing training is gentle on the joints. It works almost all major muscles in the body. Between 70 and 80 percent of all muscles are engaged during rowing. Many medical professionals even consider a rowing machine to be more effective than a cross trainer. Others say rowing is gentler on joints than jogging. Strength and endurance can be trained equally with a rowing machine. If space is limited, a foldable rowing machine can be purchased.

Many medical professionals advise diabetics as well as patients with cardiac arrhythmias and high blood pressure to engage in moderate cardiovascular training. Today, however, our medical professionals no longer advise only pure endurance sports. They have recognized the importance of moderate strength training. The smooth, even movements on the rowing machine are particularly suitable for introducing such patients to the sport of rowing. Therefore, a rowing machine is also frequently used in rehabilitation sports. Professional rowing clubs also have their rowers train on such equipment in winter. Rowing machines, for example, have been used since the seventies to monitor the fitness and performance of competitive athletes.

The history of the rowing machine

Rowing was once mandatory at elite British universities such as Cambridge and Oxford. The rowing regattas held on the Thames to this day, contested as a competition between these universities, were first held in 1845. Rowing thus has a long tradition in England. Today, rowing is considered a popular recreational and health sport. In a real rowing boat, the rower sits on a sliding seat. They push backward with their feet while their arms perform a lateral backward motion. Rowing machines designed to mirror the movement pattern of real rowing boats are ideal for indoor training regardless of the weather. Strength and endurance can be sustainably improved as a result.

How rowing machines work

The movement pattern used on a rowing machine simulates that of rowing in a single scull. Among rowing machines, there are models with outriggers that allow the user to execute a three-dimensional movement. In addition, simpler machines with a cable pulley exist. After sitting down, the user grasps the rowing handles. The knees, ankles, and hip joints are bent. The upper body leans forward onto the thighs, and the shins are vertical. Then the arms extend forward, and the rowing handles or cable pulley are pulled back. At the same time, the legs extend straight out, pushing the entire body backward on the movable sliding seat. Rowers call this the drive. The subsequent forward and backward movements involve an even extension and contraction of the muscles in the arms and legs. The executed movements are powerful yet fluid and smooth. Proper posture throughout is essential.

Effects of fitness training with rowing machines

These movement patterns train coordination, posture, strength, and endurance. Thus, the rowing machine provides a full-body workout that puts little stress on muscles and joints and benefits the entire body. With correctly executed rowing technique, significant performance gains can be achieved. In addition, the cardiovascular system benefits from these movement patterns.

Numerous muscle groups are engaged during rowing. The pull on the muscles in turn benefits the bones, helping them stay strong. The onset of age-related osteoporosis can be prevented or delayed through rowing workouts. The rowing machine is also attractive due to its impressive calorie burn. The increased calorie turnover helps burn off extra pounds. The anterior and posterior core muscles are strengthened during rowing, as are the arm muscles, abdominal muscles, entire leg musculature, and gluteal muscles. Fitness training with a rowing machine combines endurance training with muscle training. It therefore represents an ideal workout method.

Different training methods with rowing machines

It doesn't take much to use a rowing machine. On some days, owners simply enjoy a smooth, flowing motion that strengthens the upper body, legs, and arms alike. Such endurance training can be quite relaxing. On other days, someone might want to challenge themselves much more. To promote muscle training, the resistance on rowing machines can be increased. Modern rowing machines feature appropriate adjustment options. Rowing against higher resistance requires more effort. Therefore, you should make sure beforehand that this exertion is medically appropriate for the person's age or health condition. Overdoing fitness training should be avoided. For beginners, overly intense muscle training only results in severe muscle soreness. In addition, the risk of muscle injuries or strains increases.

Rowing on rowing machines should initially be adjusted to your fitness level. Gradually, the duration of the workout can be increased. Among professionals, muscle training on rowing machines is performed as interval training or endurance training. Endurance training is just as important for covering race distances in championships as muscle building. But it is also important for non-professionals. With age, muscle loss increases, which can be countered through exercise. Muscle training on rowing machines ultimately benefits the most important muscle of all—the heart. Regular exercise also increases the basal metabolic rate of calories. Rowing keeps you lean.

The muscles are supplied with more oxygen during rowing. Blood circulation improves through movement. An office worker's upper body is challenged. Desk workers use rowing to counteract the one-sided posture of working at a PC. As fitness training, rowing is unbeatable against back pain. Rowing machines strengthen the entire core musculature. Muscle training helps the supporting muscles around the spine stabilize the upper body.

Rowing is a fitness sport for all ages

Rowing machines are suitable for any age. Young people use their rowing machines as a change of pace from muscle training with dumbbells or cross trainers. For older adults, regular health check-ups are recommended. Certain pre-existing conditions might present reasons against using rowing machines, making other fitness equipment more sensible based on physical needs. Older individuals benefit especially from endurance training combined with moderate strength training. Both counteract the body's aging process. The smooth extension and contraction feels pleasant. Even older adults easily find their rhythm at low resistance.