Replace the gym with a rowing machine
There are plenty of devices now on the market which claim to be the only thing you need to activate and exercise all your muscles and get a healthy sweat going which will improve your physical shape.
Well, if you are a House of Cards fan, the reason for doing this is quite clear. The rowing machine Kevin Spacey’s character used to train with could make you feel like you also have his political power. But beyond misconceptions, rowing machines have plenty of advantages not related with fantasies of becoming the president of the United States. And if you read further you will find out everything about them!
A rowing machine is a fitness device that reproduces the experience of rowing. You will have all the sport benefits brought by sitting in the boat making it move, without the boat and the movement. These machines are made from a braking mechanism connected to a handle and include footrests.
The outstanding particularity of this tool is that it proposes a motion which coordinates between the arms and the legs, integrating in the same movement both the superior and inferior part of the body; all combined with making you sweat, so it has all the benefits of a cardio workout. And on top of everything it gives the feeling of a real sport, not just a weight loss activity.
- They provide you a full body workout;
- The rowing machine helps you do a cardio workout while also activating almost all your muscles (up to 70% of your muscle mass: deltoids, pecs, biceps, abs, obliques, quadriceps, upper back, triceps, lats, glutes, hamstrings and calves);
- It is better than the treadmills or exercise bikes demanding effort on both the aerobic and anaerobic systems;
- It develops the capacity of your lungs and it will accelerate your heart beats;
- Being a no-impact sport, training with your rowing machine will not put pressure on your joints. So it is a great alternative to running, hiking and even walking;
- This machine is able to improve your core strength and your flexibility;
- If you use this machine you will burn up to 800 calories in one hour;
- You can integrate the rowing machine with overall cross-fit training;
- They can measure the amount of energy you use while training with it;
- The average workout is between 20 and 40 minutes, so it makes for a rather quick session.
Rowing has many benefits, but you must learn the right technique to enhance these and avoid injuries. Let’s see what are the basic moves this machine requires:
- Prepare: Position yourself in the machine, with your feet strapped into the pads;
The catch: You sit close to the heels, your arms and shoulders are straight, the knees are bent and your body is leaning at a one-o’clock angle. You confidently use your hands for the catch;
The drive: You should pull using your legs while supporting on your heels. The chain should remain straight and the handle should be below your ribs;
The recovery: Focus on your arms to be straight and bend your knees again. After you slide back to the initial position start another stroke.
- Replace the static bicycle with the rowing machine and your warm up will be more efficient;
- Try to improve your speed performance. Choose a length, like for example 1000m, and try each time to beat your own record. This will add intensity at each workout and your muscles will be challenged to give their best;
- Try to improve your endurance performance. Choose a difficulty which is acceptable for your body (but not too easy!) and increase the length of your workout each time. Don’t set big goals from the beginning, one more minute every day is enough and the results will show very soon. In this case the speed should be constant.
If you are looking for the tool to provide you with a full body workout a rowing machine should definitely be considered! And if you have a health condition which prevents you from doing impact sports, the rowing machine is a great solution. Both relaxing and challenging, this invention transforms a home workout into a pleasurable routine which burns up calories and builds up your muscles.
So, the question is why a rowing machine?
If you look at it from an outsiders perspective, it doesn’t seem so impressive. It certainly does look like it will work out your arms, your biceps and maybe even triceps, but why would you invest the money to buy it or the time to use it for such a small benefit?Well, if you are a House of Cards fan, the reason for doing this is quite clear. The rowing machine Kevin Spacey’s character used to train with could make you feel like you also have his political power. But beyond misconceptions, rowing machines have plenty of advantages not related with fantasies of becoming the president of the United States. And if you read further you will find out everything about them!
What is a rowing machine?
A rowing machine is a fitness device that reproduces the experience of rowing. You will have all the sport benefits brought by sitting in the boat making it move, without the boat and the movement. These machines are made from a braking mechanism connected to a handle and include footrests.
The outstanding particularity of this tool is that it proposes a motion which coordinates between the arms and the legs, integrating in the same movement both the superior and inferior part of the body; all combined with making you sweat, so it has all the benefits of a cardio workout. And on top of everything it gives the feeling of a real sport, not just a weight loss activity.
Why are rowing machines that great?
- They provide you a full body workout;
- The rowing machine helps you do a cardio workout while also activating almost all your muscles (up to 70% of your muscle mass: deltoids, pecs, biceps, abs, obliques, quadriceps, upper back, triceps, lats, glutes, hamstrings and calves);
- It is better than the treadmills or exercise bikes demanding effort on both the aerobic and anaerobic systems;
- It develops the capacity of your lungs and it will accelerate your heart beats;
- Being a no-impact sport, training with your rowing machine will not put pressure on your joints. So it is a great alternative to running, hiking and even walking;
- This machine is able to improve your core strength and your flexibility;
- If you use this machine you will burn up to 800 calories in one hour;
- You can integrate the rowing machine with overall cross-fit training;
- They can measure the amount of energy you use while training with it;
- The average workout is between 20 and 40 minutes, so it makes for a rather quick session.
How to use a rowing machine?
Rowing has many benefits, but you must learn the right technique to enhance these and avoid injuries. Let’s see what are the basic moves this machine requires:
- Prepare: Position yourself in the machine, with your feet strapped into the pads;
The catch: You sit close to the heels, your arms and shoulders are straight, the knees are bent and your body is leaning at a one-o’clock angle. You confidently use your hands for the catch;
The drive: You should pull using your legs while supporting on your heels. The chain should remain straight and the handle should be below your ribs;
The recovery: Focus on your arms to be straight and bend your knees again. After you slide back to the initial position start another stroke.
How to variate your workouts?
- Replace the static bicycle with the rowing machine and your warm up will be more efficient;
- Try to improve your speed performance. Choose a length, like for example 1000m, and try each time to beat your own record. This will add intensity at each workout and your muscles will be challenged to give their best;
- Try to improve your endurance performance. Choose a difficulty which is acceptable for your body (but not too easy!) and increase the length of your workout each time. Don’t set big goals from the beginning, one more minute every day is enough and the results will show very soon. In this case the speed should be constant.
If you are looking for the tool to provide you with a full body workout a rowing machine should definitely be considered! And if you have a health condition which prevents you from doing impact sports, the rowing machine is a great solution. Both relaxing and challenging, this invention transforms a home workout into a pleasurable routine which burns up calories and builds up your muscles.
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A student of life and probably for life. She likes putting theory into practice and to challenge norms. Currently on a mission to understand human behavior and interaction. Always on the lookout for the next challenge.