The rowing machine provides an efficient, wide-ranging workout for people of all ages and fitness levels that can be done in the comfort of home.
What is a rowing machine good for？
1. Works with all major muscle groups
People often think of the rowing machine as primarily working the arm muscles, but in fact it works almost the entire body: 86% of the muscles in the body are engaged with each stroke.
2. Highly adaptable
No matter what your workout goals are, a rowing machine can make it happen. It's the equivalent of putting you in the driver's seat of a car, reacting positively to pulling and pushing.
If you want to do a short, high-intensity workout, you can use a rowing machine for high-intensity interval training; if you want to do a long-duration, steady-paced cardio workout, a rowing machine can also meet your needs, maintaining strokes per minute. Water for 18-20 beats; for people who like strength training, the rowing machine is the equivalent of lifting a heavy pole.
3. Burn more calories
Rowing is an effective way to burn calories, so if your fitness goal is to lose weight, you might want to use a rowing machine. Exercise scientists at Arizona State University have calculated that an 82-kilogram man can burn 200 kilocalories by rowing with moderate effort for half an hour. The same person can burn up to 500 kcal by rowing at a very high intensity for half an hour.
4. Save time
Because rowing works most of the muscle groups and burns more calories, it's a very effective exercise.
Exercise physiologists recommend that beginners only row for a few minutes for the first exercise on the rowing machine, and gradually increase the training time in subsequent exercises. Remember, because this is a full-body workout, you can reach your fitness goals faster than expected. Before long, you'll be able to stroke longer distances with higher intensity.
5. Low impact
Rowing is the best low-impact exercise. Since it doesn't have a running or jumping motion, it doesn't put too much stress on the joints.
Unlike many low-impact exercises, training with a rowing machine is still strenuous. Rowing is an amazing workout because it helps you improve your performance in multiple areas of fitness. For example, with a rowing machine, you can make significant improvements in strength, explosiveness, speed, endurance, and accuracy.
6. Good for bone health
While rowing is low-impact, that doesn't mean it doesn't have a beneficial effect on bone density, which is critical for preventing osteoporosis.
Sports medicine scientists at the University of Washington examined bone resorption and cartilage stress in 60 rowers, trail runners, swimmers and sedentary subjects. The results showed that rowing had the most advantages, as it worked to strengthen the bones without putting pressure on the cartilage like running.
7. Enhance grip strength
By holding the handle of the rowing machine firmly, the rowing motion strengthens the forearm and hand muscles. Physical therapists at Campbell University have found that grip strength is an accurate predictor of health in older adults, and it is associated with overall strength, upper extremity function, bone mineral density, the probability of falls and nutritional status.
However, that doesn't mean you need to hold the handlebars firmly while rowing, as proper paddling technique requires only a light grip on the handlebars.
8. Suitable for all fitness levels
As long as there is no serious injury, almost anyone can train with a rowing machine. The safety features of this equipment are high, whether you are an Olympian or a first-time novice, you can enjoy it.
The resistance level of most rowing machines can be adjusted at will, so it is especially suitable for older adults to maintain muscle weight, bone density and flexibility.
9. Good for mental health
One of the most amazing benefits of rowing is its calming action. If you row at a slower pace, each stroke is the equivalent of doing a meditation practice. It has the same mental benefits of calming the brain as a leisurely walk.
10. It is a mutual training that is also helpful for other sports.
The beneficial effects of cross-training are well known. Exercise scientists at the University of Tennessee have found that cross-training is highly beneficial not only for the general population, but also for those in need of rehabilitation, overtraining, or mental fatigue.
No matter what your fitness goals are, you can find a rowing machine workout that works for you. To speed up, focus on sprinting strokes; to build endurance, do long, low-speed training; to improve overall fitness, try a combination of different workouts.
