On the one hand, the rowing machine is one of the best ways to strengthen the cardiovascular system and the muscles of the whole body. Classes burn a fairly large number of calories, and not only the legs, as usual with cardio but also the upper half of the body are involved in the work.
On the other hand, only a few trainees perform the exercise technically correctly. Rowing involves engaging your back muscles – not just pulling with arm strength. What does a rowing machine give – benefits, effects before and after? What are its pros and cons?
Rowing Machine – what is it?
A rowing machine is a device that simulates rowing. It is divided into several classes that differ in appearance and principle of operation – including hydraulic, magnetic, air, and water. The cost of the simulator directly depends on the complexity of the model.
Most often, magnetic and water rowing machines are used in fitness centers (pictured above), while folding hydraulic ones are better suited for home exercises. A simple hydraulic simulator costs about 15-30 thousand rubles, a magnetic one – 60-80 thousand, a water one – more than 100 thousand rubles.
From a practical point of view, the difference is felt in the smoothness of the stroke when rowing – in addition, the advantage of massive stationary machines lies in their stability. Despite this, even a cheap hydraulic rowing machine offers similar health and muscle benefits.
How does it help?
The main advantage of the rowing machine is the involvement of the back muscles in the work, while with ordinary cardio, only the legs most often work. The key muscle groups involved in rowing are the lats and trapezius; also the load goes to the quadriceps of the thigh, arm, and forearm.
In addition, the rowing machine can be used for high-intensity interval training – an effective method of burning fat. In fact, rowing not only strengthens the muscles, but also develops endurance, increases lung capacity, and helps to draw relief.
Pros, Cons, Benefits, and Harms
Like any other cardio, the rowing machine has a positive effect on the health of the body. People who regularly engage in such activities have lower blood pressure, they have a lower resting heart rate, and blood cholesterol levels are also closer to normal.
In order to get the maximum benefit from the rowing machine, you will need approximately 150 minutes of training per week – 5 sessions of 30 minutes each. As for the calories burned, the figure depends on the weight of the person and the rowing activity – being in the range of 100 to 400 kcal per half hour.
Dangers and Contradictions
The rowing machine is contraindicated in some chronic diseases (for example, sciatica, osteochondrosis, hypertension) and is not recommended for hernias. Also, training may be prohibited after illness or surgery.
However, if the correct technique is followed, there are significantly fewer contraindications than for running or active sports – the role is played by the fact that when rowing there is no shock load on the knees and other joints.
Proper Technique when Using the Rowing Machine
In order to exercise on the rowing machine correctly, it is important to learn how to involve the legs in the work. In the first phase of the movement, the body straightens precisely due to the strength of the muscles of the legs – and only then the arms are connected. The back should remain straight and in no case rounded.
The rowing movement consists of four phases – grab, push, pull, and recovery. First, you grab the handle, then push off with your feet, then pull the handle closer to your waist with the strength of your arms and return to the starting position.
A typical mistake when practicing on a rowing machine is trying to pull the handle with only the strength of your hands while bending your back and creating unnecessary stress on the shoulder girdle. Remember that rowing is like bent-over rowing—and involves the obligatory involvement of the latissimus dorsi.
A rowing machine is a device that simulates rowing. When training on it, not only the legs are included in the work, but also the upper half of the body – especially the muscles of the back and arms. The main advantage is the reduction in the load on the knees – compared to running.