Rowing: A Full-Body Workout That Helps Burn Calories and Build Muscles
- Billy
- Oct 7, 2023
- 11 min read
Review of the Health Benefits of Rowing
Overview
Here is a report on the health benefits of rowing, the pros and cons of using a rowing machine, and how it can be included as part of a health and fitness program. I have also listed five alternatives to rowing.
Health Benefits of Rowing
Rowing is a low-impact, full-body exercise that can improve your cardiovascular health, muscular strength, endurance, and posture. Rowing can also help you burn calories, reduce stress, and enhance your mental clarity. Some of the specific health benefits of rowing are:
Rowing works nearly all of the muscles in your body, especially your legs, glutes, core, back, shoulders, and arms. This helps you tone your muscles and increase your metabolism.
Rowing strengthens your heart and lungs by increasing your oxygen uptake and blood circulation. This can lower your blood pressure, cholesterol, and risk of heart disease and stroke.
Rowing can improve your joint mobility and flexibility by reducing stiffness and inflammation. Rowing is also gentle on your joints, as it does not involve any impact or jarring movements.
Rowing can boost your mood and mental health by releasing endorphins, the feel-good hormones that reduce stress and anxiety. Rowing can also be meditative, as it involves rhythmic and repetitive motions that can calm your mind.
Rowing can help you lose weight by burning calories and fat. Depending on your intensity and duration, rowing can burn anywhere from 300 to 800 calories per hour.
How to Include Rowing as Part of a Health and Fitness Program
Rowing can be an effective way to improve your health and fitness if you include it as part of a balanced and varied program. Here are some tips on how to include rowing as part of your health and fitness program:
Start with a warm-up.
Before you begin rowing, do some light cardio exercises, such as jogging or cycling, for 10 minutes to raise your heart rate and warm up your muscles. You can also do some dynamic stretches, such as arm circles or leg swings, to loosen up your joints.
Learn the basics.
If you are new to rowing, learn the proper technique and terminology before you hop on the machine. The basic rowing stroke consists of four phases: catch (when you grab the handle), drive (when you push with your legs), finish (when you pull with your arms), and recovery (when you return to the starting position). You should also know how to adjust the resistance level (or damper setting) according to your preference and goal.
Follow a plan.
To get the most out of your rowing sessions, follow a plan that suits your level and objective. You can find many online resources that offer different types of rowing workouts for beginners, intermediates, or advanced users. You can also use apps or programs that guide you through various routines with audio or visual cues.
Mix it up.
To avoid boredom and plateaus, mix up your rowing workouts with other exercises and activities. You can alternate rowing with strength training, such as using free weights or resistance bands, to build your muscles and bones. You can also combine rowing with other cardio exercises, such as running or swimming, to cross-train and improve your endurance.
Rest and recover.
Rowing is a high-intensity exercise that can take a toll on your body. Therefore, you need to rest and recover properly to prevent overtraining and injuries. You should not row every day, but rather take at least one or two rest days per week. You should also do some cool-down exercises, such as walking or stretching, after each rowing session to lower your heart rate and relax your muscles.
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Pros and Cons of Using a Rowing Machine
A rowing machine is a device that simulates the action of rowing a boat by using a flywheel, a fan, or magnets to create resistance. A rowing machine can offer many of the same benefits as rowing on water, but it also has some advantages and disadvantages. Here are some of the pros and cons of using a rowing machine:
Pros
A rowing machine is convenient and accessible. You can use it indoors at any time of the year, regardless of the weather or water conditions. You can also adjust the resistance and monitor your performance on a digital display.
A rowing machine is versatile and adaptable. You can use it for different types of workouts, such as steady-state, interval, or circuit training. You can also target different muscle groups by changing your grip, posture, or stroke rate.
A rowing machine is affordable and durable. Compared to other cardio machines, such as treadmills or ellipticals, a rowing machine is relatively cheaper and requires
less maintenance. A good quality rowing machine can last for years with proper care.
Cons
A rowing machine can be noisy and bulky. Depending on the type of resistance mechanism, a rowing machine can produce a lot of noise that may disturb others. A rowing machine also takes up a lot of space and may not be easy to store or move around.
A rowing machine can be challenging and boring. Rowing is a demanding exercise that requires good technique, coordination, and stamina. If you are not used to it, you may find it hard to maintain proper form and intensity. Rowing can also be monotonous if you do not vary your routine or have some entertainment.
A rowing machine can cause injuries if used incorrectly. Rowing involves a lot of bending and pulling motions that can strain your back, neck, shoulders, or wrists if you do not have good posture or alignment. Rowing can also aggravate existing injuries or conditions if you do not warm up properly or listen to your body.
Alternatives to Rowing
If you do not have access to a rowing machine or want to try something different, there are many alternatives to rowing that can offer similar benefits. Here are five alternatives to rowing and some images that you can use:
Kettlebell swings are a dynamic exercise that works your legs, glutes, core, back, and shoulders. They also challenge your cardiovascular system and burn calories. To perform kettlebell swings, hold a kettlebell with both hands in front of you. Hinge at your hips and swing the kettlebell between your legs. Then thrust your hips forward and swing the kettlebell up to chest level. Repeat the motion with control.
Dumbbell thrusters are a compound exercise that combines a squat and an overhead press. They work your quads, glutes, hamstrings, core, chest, shoulders, and triceps. They also elevate your heart rate and improve your power and coordination. To perform dumbbell thrusters, hold a dumbbell in each hand at shoulder level. Squat down until your thighs are parallel to the floor. Then stand up explosively and press the dumbbells overhead. Lower the dumbbells back to shoulder level and repeat.
Resistance band deadlifts are a variation of the classic deadlift that uses a resistance band instead of a barbell. They work your hamstrings, glutes, lower back, core, and forearms. They also help you develop strength and stability. To perform resistance band deadlifts, stand on a resistance band with your feet shoulder-width apart. Hold the ends of the band with an overhand grip. Hinge at your hips and lower your torso until it is almost parallel to the floor. Then squeeze your glutes and extend your hips to return to the starting position.
Barbell upright rows are an isolation exercise that targets your upper back, especially your traps and rear delts. They also work your biceps and forearms. To perform barbell upright rows, hold a barbell with an overhand grip slightly narrower than shoulder-width. Lift the barbell up to your chest by raising your elbows out to the sides. Keep the bar close to your body throughout the movement. Lower the bar back to the starting position.
Seated Cable Rows:
Seated cable rows are a machine exercise that mimics the rowing motion on water. They work your lats, middle and lower back, biceps, forearms, and rear delts. They also help you improve your posture and prevent back pain. To perform seated cable rows, sit on a cable row machine with your feet on the footrests and your knees slightly bent. Grab the handle with an overhand grip and keep your back straight. Pull the handle toward your abdomen by squeezing your shoulder blades together. Extend your arms back to the starting position.
What is the difference between air and water rowing machines?
The difference between air and water rowing machines is mainly in the type of resistance they use and the feel of the rowing stroke. Air rowing machines use a fan or flywheel to create resistance by blowing air, while water rowing machines use paddles or blades to create resistance by moving water in a tank. Here are some of the main differences between air and water rowing machines:
Air rowing machines are usually cheaper, lighter, and more compact than water rowing machines. They are also easier to store and maintain. Water rowing machines are usually more expensive, heavier, and bulkier than air rowing machines. They also require more space and care.
Air rowing machines have more advanced and accurate monitors than water rowing machines. They can measure and display various metrics, such as distance, time, calories, strokes per minute, watts, and split times. They can also connect to apps and devices that can enhance your training and feedback. Water rowing machines have simpler and less precise monitors than air rowing machines. They can only show basic data, such as distance, time, strokes per minute, and intensity. They have limited connectivity options and features.
Air rowing machines have variable resistance that depends on your stroke rate and intensity. The faster and harder you row, the more resistance you will feel. You can also adjust the damper setting to change the amount of air that enters the flywheel housing, which affects the feel of the resistance. Water rowing machines have constant resistance that depends on your stroke power and speed. The more force and velocity you apply, the more resistance you will feel. You cannot change the resistance level unless you add or remove water from the tank, which is not very convenient.
Air rowing machines have a lighter catch (the start of the stroke) and a stronger finish (the end of the stroke). They also have a smoother and more consistent resistance throughout the stroke. Water rowing machines have a stronger catch and a lighter finish. They also have a more natural and realistic resistance that mimics the feel of rowing on water.
Both types of rowing machines have their own advantages and disadvantages, depending on your preferences, goals, budget, and space.
Some common mistakes when using a rowing machine are:
Over gripping the handle, which can cause hand fatigue, blisters, and tension in the arms and shoulders. You should hold the handle lightly and use your back muscles to pull it toward you.
Breaking the arms in the catch, which is the starting position of the rowing stroke. You should keep your arms straight and your elbows relaxed until you push with your legs.
Lunging at the catch, which means leaning too far forward and rounding your back. You should keep your back straight and your core engaged, and only lean slightly forward from your hips.
Overreaching at the catch, which means extending your arms too far past your feet. You should keep your arms parallel to the floor and your shoulders in line with your hips.
Lifting with your back in the catch position, which can strain your lower back and reduce your power. You should use your legs to initiate the drive, which is the main phase of the rowing stroke.
Excessive layback, which means leaning too far back at the finish, which is the end of the rowing stroke. You should only lean slightly back from your hips and keep your back straight and your core tight.
Bending the knees too early, which can cause you to hit your knees with the handle or lose momentum. You should extend your arms fully before bending your knees and returning to the catch position.
Using only your arms to row, which can limit your power and efficiency. You should use your legs, core, and back muscles to generate most of the force and use your arms as a finishing touch.
Rushing the drive phase, which means pushing too fast and losing control. You should push with a smooth and steady motion and maintain a consistent stroke rate.
Rowing too fast, which can compromise your form and technique. You should focus on the quality and intensity of each stroke rather than the quantity or speed.
To avoid these mistakes, you should learn the proper rowing technique and terminology, adjust the damper setting according to your preference and goal, follow a plan that suits your level and objective, mix up your rowing workouts with other exercises and activities, and rest and recover properly.
Can you recommend some good resources for learning about rowing?
I can recommend some good resources for learning about rowing. Here are some of the best ones I found:
This website offers a range of online courses and resources for rowers of all levels and abilities. You can learn about rowing safety, technique, training, equipment, and more. Some of the resources are free, while others require a membership or subscription.
This website provides information on how to get started in rowing at a local club. You can find a club near you, sign up for a Learn to Row course, and get answers to frequently asked questions. You can also learn about adaptive rowing for people with impairments.
This website offers training plans for different goals and levels of indoor rowing. You can choose from beginner, intermediate, advanced, or adaptive plans, and follow the instructions and tips to improve your fitness and performance.
This is British Rowing’s Education & Training portal that gives access to resources for all courses and workshops that they run. You can find materials on coaching, officiating, volunteering, and more. You need to register and log in to access the portal.
I hope these resources are helpful and I've included links in the sub-headings for you.
Here are some good rowing apps:
FUTURE:
This app connects you with a personal trainer who will design a customized rowing program for you based on your goals, preferences, and schedule. You can also track your progress, get feedback, and chat with your trainer through the app. Future is compatible with most rowing machines and smartwatches.
CITYROW:
This app offers on-demand and live classes that combine rowing with strength and mobility exercises. You can choose from different levels, lengths, and formats of workouts, and see your metrics and leaderboard on the screen. CITYROW works best with the CITYROW GO rower, but you can also use it with other Bluetooth-enabled rowers.
Ergatta:
This app turns rowing into a game by using gamified workouts, challenges, and races. You can compete against yourself or others, earn points and badges, and unlock new levels. Ergatta is designed for the Ergatta rower, which has a built-in touchscreen and water resistance.
Apple Fitness+:
This app has a variety of rowing classes led by expert trainers. You can also see your heart rate, calories, distance, and time on the screen, and sync your data with Apple Health. Apple Fitness+ works with any rower that has a cadence sensor, but you need an Apple Watch to use the app.
iFit:
This app lets you row along scenic routes around the world with interactive coaching and automatic resistance adjustment. You can also access cross-training workouts, such as yoga, strength, and cardio. iFit is compatible with NordicTrack and ProForm rowers.
Can you recommend a good indoor rowing machine?
Here are some of the best options according to different criteria:
If you want the best rowing machine overall, you might want to consider the Concept2 RowErg. This is the most popular and widely used rowing machine in the world, and it offers a smooth and realistic air resistance, a durable and sturdy frame, and a sophisticated performance monitor. It is also compatible with many apps and accessories that can enhance your rowing experience. The Concept2 RowErg costs around £990.
If you want the best budget rowing machine, you might want to look at the Sunny Health & Fitness Machine Rower. This is a magnetic rowing machine that offers a quiet and smooth resistance, an ergonomic design, and a simple LCD monitor. It is also foldable and easy to store. The Sunny Health & Fitness Machine Rower costs around £250.
If you want the best quiet rower, you might want to try the Viavito Sumi Folding Rowing Machine. This is a magnetic rowing machine that has a very low noise level, making it ideal for home use. It also has 10 levels of resistance, a comfortable seat and handle, and a basic console. It is also foldable and compact. The Viavito Sumi Folding Rowing Machine costs around £199.
If you want the best smart rowing machine, you might want to go for the Echelon Smart Rower. This is a magnetic rowing machine that connects to the Echelon app, where you can access live and on-demand classes, compete with other users, and see your stats and metrics. It also has a sleek and modern design, an adjustable tablet holder, and a foldable frame. The Echelon Smart Rower costs around £949.
How to correctly use the Concept 2 Rower.
Credit Concept2NewZealand
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