The Rowing Machine - The Fitness Alternative for Home

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

Anyone who wants to do more for their fitness but remain independent of the opening hours of gyms and sports clubs often buys a fitness device for home use. In addition to steppers, ergometers, cross trainers, or treadmills, rowing machines are also very popular. Many of the mentioned exercise devices serve both endurance and cardio training as well as muscle building. Thus, 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 to ride a bicycle, but don't have enough time. Others would love to join a rowing team, but are too busy with work. Other people enjoy jogging in their free time, but not in snow and black ice. Still others are looking for a sporting balance to offset a desk job.

These individual preferences influence the purchase of a piece of fitness equipment. Anyone who doesn't identify with sporting cycling or running will buy neither a recumbent or upright ergometer nor a treadmill. They might be more interested in a cross trainer or a rowing machine. With this fitness equipment, holistic fitness training is possible at home. Rowing workouts are gentle on the joints. They train almost all major muscles in the body. Between 70 and 80 percent of the total musculature is engaged during rowing. Many medical professionals even consider a rowing machine to be a more effective training device than a cross trainer. Others say that rowing is gentler on the joints than jogging. Strength and endurance can be trained equally well 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 recommend only pure endurance sports. They have recognized the importance of moderate strength training. The smooth, even movement sequences on the rowing machine are particularly suitable for introducing such patients to the sport of rowing. Therefore, rowing machines are also frequently used in rehabilitation sports. Professional rowing clubs also have their rowers train on such equipment in winter. For example, rowing machines have been used since the seventies to monitor the fitness and performance of competitive athletes.

The history of the rowing machine

Rowing used to be a mandatory activity at elite British universities such as Cambridge or Oxford. The rowing regattas held on the Thames to this day, contested as a competition between these universities, were first held back in 1845. Rowing therefore 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 off backwards with their feet. At the same time, the arms execute a backward motion to the side. Rowing machines, whose movement patterns are modeled after real rowing boats, are ideal for weather-independent indoor workouts. Strength and endurance can be sustainably improved with them.

How rowing machines work

The movement sequence used on the rowing machine is modeled after rowing in a single scull. Among rowing machines, there are devices with outriggers that allow the user to perform a three-dimensional movement. In addition, simpler devices with a cable pull exist. After sitting down, the user grasps the oars/handles. The knees, ankles, and hip joints are bent. The upper body rests leaning forward on the thighs. The lower legs are vertical. Then the arms extend forward and the handles or cable pull are driven backward. At the same time, the legs extend straight out. They push the entire body backward on the movable sliding seat. Rowers call this the drive phase. The subsequent forward and backward movement sequences involve an even stretching and contracting of the muscles, arms, and legs. The movements executed are both powerful as well as smooth and fluid. The posture adopted during this process is crucial.

Effects of fitness training with rowing machines

These movement sequences train coordination, posture, strength, and endurance. Thus, the rowing machine provides a holistic workout that places little strain on muscles and joints while benefiting the entire body. With correctly executed rowing technique, a considerable increase in performance can be achieved. In addition, the cardiovascular system benefits from the movements performed.

Numerous muscle groups are targeted 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 training. The rowing machine is also interesting due to its impressive calorie burning. The increased caloric expenditure helps in losing excess pounds. The front and rear core muscles are strengthened during rowing, as are the arm muscles, abdominal muscles, the entire leg musculature, and the gluteal muscles. Fitness training with a rowing machine combines endurance training with muscle training, representing an ideal exercise method.

Different training methods with rowing machines

Using a rowing machine doesn't take much. On some days, owners simply enjoy a smooth, fluid movement that strengthens the upper body, legs, and arms alike. Endurance training like this can be quite relaxing. On other days, some people want to challenge themselves much more. To boost muscle training, the resistance on rowing machines can be increased. Modern rowing machines feature appropriate settings for this. Rowing against higher resistance requires more effort. Therefore, you should make sure in advance that this level of exertion is medically appropriate for your age or health condition. Excessive fitness training should be avoided. For beginners, overly intense muscle training will only result in severe muscle soreness. In addition, the risk of muscle injuries or strains increases.

Initially, rowing on rowing machines should 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 mastering race distances at championships as muscle building. But it is also important for beginners. With age comes progressive muscle loss, which can be countered with exercise. Muscle training on rowing machines ultimately benefits the most important muscle – the heart. Regular exercise also increases the basal metabolic rate. Rowing keeps you lean.

During rowing, the muscles are supplied with more oxygen. Circulation improves through movement. The upper body of an office worker is challenged. Desk workers counteract the one-sided posture of sitting at a PC when rowing. As a workout, rowing is unbeatable against back pain. Rowing machines strengthen the entire core musculature. Muscle training helps the supporting muscles around the spine to stabilize the upper body.

Rowing is a fitness sport for all ages

Rowing machines are suitable for all ages. Young people use rowing machines as a change of pace from strength training with dumbbells or cross trainers. For older people, regular health checkups are recommended. Pre-existing medical conditions might present contraindications for rowing machines, making other fitness equipment more appropriate for their physical situation. Older individuals benefit particularly from endurance training combined with moderate strength training. Both counteract the body's aging process. The smooth extending and contracting motion is perceived as pleasant. Even older people can effortlessly find their rhythm at a low resistance level.