The Benefits of Using a Rowing Machine
7/29/20264 min read
The Benefits Of
Using a
Rowing Machine
Off-season rowers aren't the only ones rowing machines can benefit. In fact, a rower can help anyone aiming for overall fitness. The rowing motion involves several major muscle groups and will help you develop both your upper and lower body. More than that, though, rowers get your heart pumping and lungs working, providing a serious aerobic workout.
5 Reasons to Row:
1/ Effective aerobic workout: Because it requires the use of so many major muscle groups, a rowing machine is an effective way to raise your heart rate and increase your oxygen uptake. The adjustable resistance on most rowers lets you easily work up to your target heart rate as well as slow back down to your resting rate. Some home use machines even come with a wireless heart-rate chest strap to help you monitor your heart rate hands-free.
2/ Efficient calorie burning: A rowing-machine workout burns an average of 600 calories an hour. That's more efficient than many other home gym machines on the market. On a stationary bike with-out arm involvement, you'd need to ride about an hour and 18 minutes to equal an hour workout on a rowing machine.
3/ Conditioning for the upper body: As you might expect, rowing machines provide a decent upper-body workout. They involve the rhomboids in the shoulder, trapezius in the upper back and lats in the lower back. Your biceps, pecs, and abs also do some work, although to a lesser extent. Because you need to maintain a strong grip on the oars, you'll also develop stronger hands and wrists, which are a benefit in many sports.
4/ Conditioning for the lower body: Perhaps surprisingly, one of the top benefits of rowing machines is the workout they give the lower body. In fact, rowing enthusiasts consider rowing primarily a lower-body workout. The main leg muscles involved are the quads in the upper front of the thighs, but the calves and glutes (buttocks) are also involved. For the best lower-body workout, choose a rower with a sliding seat.
5/ Low risk of injury: The motion of rowing is natural and low impact, putting minimal stress on the joints. Because you're seated low to the ground, there's even less risk of falling than with a stationary bike. While back strain is a concern, you can minimize the risk of back strain by using correct rowing form. Proper rowing posture lets your legs do the work, taking the pressure off your back.
Rowing Technique and Your Muscles
Rowing is a coordinated muscle action that involves every large muscle group in the body. The following sections illustrate the primary muscles used during each movement of the rowing stroke.
1 - The Catch
At the catch, your legs are compressed and your shins are vertical. Your triceps work to extend your arms, and the flexor muscles of your fingers and thumbs grip the handle. Your back muscles are relaxed, and your abdominals are flexing your torso forward.
2 - The Drive
You initiate the drive with the powerful muscles of your legs, and all of the shoulder muscles are contracting. As you work through the drive sequence, your biceps engage to pull the handle toward your abdomen, your back muscles work more as you swing your torso open, and your glutes and hamstrings contract to extend the hip. As the drive finishes with the arm pull-through, nearly all the muscles of your upper body engage.
3 - The Finish
At the finish, the abdominals stabilize the body, and the glutes and quads are contracting. The biceps and many of the back muscles are also contracting to help keep the torso in the finish position and to internally rotate the upper arms.
4 - The Recovery
The triceps engage to push the arms forward and away from the body. The abdominals flex the torso forward, and the hamstrings and calves contract as you slide up to the catch.
If you’re keen to find out more or are ready to get into rowing, contact Home Fitness Hire on 0431292815 and we can deliver your rower, ready to use, straight to your door. Simple, flexible, and designed for your success. That’s fitness made easy. Home Fitness Hire has been helping Australians achieve their fitness goals for almost 10 years. As a proudly family-run business, we take great care in delivering personalised service and high-quality, reliable equipment.
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