Indoor Rowing – Full-body workout with a rowing machine
Over the last 5 to 10 years, rowing has evolved from an outdoor water sport into a popular indoor full-body workout. Reason enough for us to take a closer look at the topic and the training possibilities. For several years, the number of indoor rowing machines, also known as rowing ergometers or indoor rowers, has been steadily growing in gyms and homes, inspiring an ever-increasing number of sports fans. At first, they were only found in fitness studios, but later also in increasingly popular CrossFit and functional fitness boxes. Meanwhile, there is a clear trend toward getting an effective rowing machine for the home. What drives the fascination and enthusiasm for indoor rowing? Which rowing machines are available to choose from? And what should a workout plan look like?
Why row at home? Benefits and basic considerations
Rowing in the living room is becoming increasingly popular. The exclusive image of the sport, which once seemed slightly elitist, has long since disappeared, giving way to broad acceptance and a solid fanbase. In fitness studios, the rowing ergometer has become a common sight alongside the cross trainer and the bike ergometer. In the functional fitness and CrossFit scene, it is one of the classic pieces of training equipment. And at home, too, more and more people are considering which indoor training equipment to buy so they can fit in a quick workout session anytime, flexibly, regardless of location and weather. Exercise bikes such as the bike ergometer and the indoor treadmill have been popular for a long time. Some may also prefer the cross trainer.
And now brand new to the scene and ever more popular is the indoor rowing machine. It is one of the few devices that trains both strength and endurance. An all-around piece of training equipment. Up to 85 percent of the skeletal muscles can be engaged. And it's gentle on the joints, because the movement pattern on a rowing machine is generally very fluid and even. If done correctly, there are no extreme, concentrated peak loads on the musculoskeletal system. The back muscles in particular are reinforced and strengthened during indoor rowing. But many other major muscle groups such as the leg, shoulder, and arm muscles are trained as well. Furthermore, unlike a bike ergometer, a rowing machine can almost always be stood upright against the wall to save space and stored away easily when not in use. Some models can even be folded in half before leaning them against the wall.
Which rowing machine should I buy? An overview of different rowing ergometers
First, you should clarify whether you just want to try out an indoor rowing machine and use it rather irregularly, or whether you have already come to know and love it through fitness classes. If you definitely want to use a rowing machine regularly in your home workouts, you should focus on quality and high-grade workmanship. However, that generally applies to any equipment you want to enjoy long-term and know you will use frequently and intensely at home. Just like with treadmills, rowing ergometers come in entry-level models for occasional users as well as higher-end, somewhat pricier options. In return, the latter offer maximum training options, pre-defined workout plans, and all kinds of technical innovations that you naturally cannot expect to the same extent in budget models. Next, you should consider what type of resistance system your rowing machine should have. To simulate the rowing effect, your machine must work against some form of resistance. There are various systems available on the market that your ergometer can be equipped with.
To give you a quick overview, we have summarized the most common resistance systems below:
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Water resistance: The rowing machine features a round water tank mounted at the front, in which the rower turns an impeller against the resistance of the water through their pulling movement. Advantages of this system: It provides a very natural rowing feel because, just like traditional rowing in an outdoor boat, it works with water resistance. Water rowing machines are also generally very quiet – an advantage if you live in an apartment with thin walls or if a child is sleeping in the next room.
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Air resistance: An indoor rower with air resistance works against the air mass swirling inside the turbine. This is just as effective as a water rower, only usually a bit louder. Anyone who doesn't care about the noise level because he or she might be working out in the garage or basement often decides based on preference here. The rowing feel of a turbine-driven rowing machine is slightly different from a water rower, but not worse or better as a result.
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Magnetic resistance: Indoor rowing with a rowing machine with magnetic resistance is often recommended for beginners. While good air- or water-resistance indoor rowers can easily cost around 1000 euros or more, highly recommended magnetic resistance rowing machines are available at a significantly lower price point, making them ideal for getting started with indoor rowing.
In addition to these three main resistance systems, there are machines that use a combination of air and magnetic resistance or water and magnetic resistance. If possible, it would be best if you've had the chance to train on different rowing machines beforehand to find out which resistance system suits your taste before purchasing.
Further considerations you should keep in mind before buying a rowing machine:
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How tall are you and how long is the rowing machine? If you are particularly tall, for instance, you should make sure that the seating position remains comfortable even with long legs and that all movements can be carried out through their full range of motion.
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Should the machine have transport wheels on the front so you can easily move and park it in a specific spot in the room after training?
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Do you want a machine that can be folded in the middle, or not?
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What range of functions should the included workout computer have?
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Pay attention to the maximum load of the rowing machine. Many allow a maximum load of 150 kilograms, but not all of them.
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What is your living situation? If you need a quieter machine, purchasing a rowing machine with magnetic or water resistance is recommended.
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And finally: What is your available budget? Depending on the model, you can get a very decent rowing machine for just a few hundred euros.
Tips for training with an indoor rowing machine
It is best if a good trainer shows you the correct sequence of movements for rowing on your preferred model beforehand, so that you don't make any serious mistakes in posture or movement at home. In addition, there are good video tutorials that also demonstrate the correct sequence of movements.
Additional tips for getting started with indoor rowing:
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Start with about two to three workout sessions a week, slowly increasing the duration from around 15 minutes to 40 minutes.
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To begin with, choose a resistance that does not overwhelm your body. So set it lower rather than too high. Proper rowing technique always comes first!
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Slowly but steadily increase the intensity of your rowing workout.
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Row gently for a few minutes to warm up.
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Continuously monitor your heart rate. Most rowing machines either include a chest strap directly or offer the option to connect a strap to the machine's computer.
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The rowing stroke should be smooth and controlled, with both the upper and lower body exerting an equal amount of force. Do not pull back too hard or too fast, and do not let yourself collapse forward too explosively afterward. Continuously pay attention to keeping a straight back.
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If you have been doing your rowing workouts for a while, you can also try interval training, where calmer phases alternate with short bursts at maximum speed. Example: After two to three minutes of rowing at 60 to 70% effort, you go all out for an interval of 30 seconds and then return to the recovery phase.
