Want to have the body, strength, and endurance of an athlete? The good thing is, you do not need to go compete in rowing competitions to be able to achieve this perfect body that you aim to have. You can, instead, add a rowing exercise routine on your workout regimen. Rowing machines can be easily found in commercial gyms and other fitness establishments, but they are mostly considered by many as an accessory workout equipment. How important are rowing machines in our workout sessions? What benefits should be expected when you use this gym equipment regularly? Read this article for you to understand further how to perform a rowing exercise properly, and what you can get from it.
What Is A Rowing Machine?
In modern fitness gyms and centres, a rowing machine does not resemble a boat in any way. It is how you use this particular machine that duplicates the motions you perform when rowing a boat. This machine is a very good replacement if you are tired and bored of using treadmills or elliptical machines.
Also known as an ergometer, a rowing machine typically looks like a metal bench with a handlebar in front that is connected to the machine with a chain. Using this properly will make you look like you are really rowing a boat, hence the name.
Types Of Rowing Machines
There are three main types of rowing machines, each functioning the same way but uses a different mechanism to perform its job. Let us give you a brief description of each so we can guide you on which type you think is suitable for your fitness needs.
Hydraulic Rowing Machine
The most compact and the simplest-looking of the three, the hydraulic machine is somehow the best choice for people who would want to purchase their rowing machine for home use. This type of rower has a cylinder that contains compressed air to act as the tension source of the machine. Aside from its compact design, its low cost is also an advantage that many consider as a powerful selling point.
Air Rowing Machine
If you want to have a taste of how rowing outdoors really feels like, try the air rowing machine. This type is also known as flywheel rower because of the fact that this machine uses a flywheel to present tension and resistance while repetitively pulling the handlebar attached to it. As the flywheel spins, the fan creates the wind the causes pressure and resistance each time to pull on the handlebar and chain. Doing this motion, again and again, resembles how a rower glides the boat over the water.
Magnetic Resistance Rowing Machine
As pieces of gym equipment begin to improve its design and material, manufacturers designed a more advanced rowing machine that addressed one of the chief complaints of using a rowing machine: the noise. Yes, one of the major no-no’s customers criticise about rowers is that using it creates too much noise that not only disrupts your focus and concentration while working out, it also annoys the people working out or living around you. With a magnetic rower, no friction from the chain and flywheel or piston can be created because the resistance comes from the magnetic force. Now that you know a bit about how different rowing machines differ, you may now have an idea of which of them would be compatible with your needs. If you need more information, do not hesitate to consult your doctor, like the ones Sirius Health has, so that you get medical guidance and expert advice to ensure your safety.
How Do You Use A Rowing Machine To Lose Weight
One of the best reasons why you exercise is to lose weight, and using a rowing machine to achieve your ideal weight is a very good idea. How do you use a rowing machine? You must first sit on the edge of the machine with a movable seat. Place your feet on the stirrup, hold the handlebar, and pull it toward your chest.
This first movement will straighten your legs, extend your lower abs, and flex your arms. You can then let the handlebar go back its proper position, making you stretch your arms, contract your core, and fold your legs. Repeating these movements will let you have a full-body workout.
Benefits of Using Rowing Machines
What do you get when you regularly use a rowing machine? Here are some of the great benefits of using a rowing machine in the gym or the very comfort of your own home.
You Burn Calories Easily
Remember when we told you that this gym equipment is a cardio machine? Well, like treadmills and ellipticals, rowing machines also helps you burn those excess fats. The more aggressive you perform your routines, the more calories you will burn, and the faster your excess fat will be lost. You can expect to burn an average of 400 to 500 calories while using this machine for at least 1 hour.
You Are Performing An All-Around Fitness Routine
Not only is a rowing exercise for shaving off fats, but it also strengthens your body and improves your energy and staying power. This powerful combination makes your body look and feels healthy inside and outside. What makes it so ideal is that one gym equipment can work out the whole body. One of the benefits that we somehow overlook is the fact that it gives us the platform to work out with a full range of motion, targeting almost every part of our body while staying in one simple yet powerful equipment.
Rowing Targets Several Major Muscles in the Body
Doing a full-body workout is a significant indication that most of your muscles would become the target of your exercise. While some movements and routines focus their results on the lower or upper parts of the body, rowing machines affect the full range of motion of the body. While using your arms to pull the handlebars attached to the chain and compression system, you are working out your arm and shoulder muscles ( biceps, triceps, deltoids, rhomboids, and trapezius muscles). It also lets you sculpt and strengthen your back muscles. As you push away back and forth, your lower leg and core muscles ( your glutes, hamstrings, quads, and abs) become lean and firm, making them stronger and more toned.
Rowing Is Good For The Heart And Lungs
Didn’t we mention that this is a cardio machine? Working out using this gym equipment makes a heart-pounding experience possible, especially if you are doing it rigorously. It increases your heart rate and regulates your blood circulation, allowing your essential body organs to receive the right amount of oxygen to perform their functions well. This also helps you with your deep breathing exercises, as the workout routine enables you to increase your lung capacity as you breathe in and out. Both the heart and lungs work together to make the blood circulation and oxygen distribution improve as you actively exercise.
It Is A Low-Impact Exercise
Rowing an actual boat is so straining to the muscles, especially if you are trying to compete and exert all your energy on your arms and legs. With the use of gym equipment that replicates these motions whilst staying safe for your joints and muscles, performing your workout routine will feel less prone to injuries. What is great about doing your cardio exercise with a rowing machine is that you can adjust the level of difficulty and resistance that you need, so your body would not be overwhelmed all at once with the pressure and stress that it may cause. Working out with a rowing machine is not about speed; what is most important is you endure the resistance and be able to maintain the correct strokes to be efficient.
It Improves Your Posture
Extending and flexing your back during a rowing exercise is a given. Did you know that doing this helps you stretch out tired and unused muscles in the back? Leading a sedentary lifestyle often causes your back muscles(and others all over your body) to be unused and cause you to slouch and have a bad posture. By stretching them and allowing your exercise to engage them during the workout routine makes you feel flexible and stronger. It can even let you stand straighter and feel more confident about yourself, instead of hunching your back and feel ashamed of your appearance as an unhealthy individual.
It Is Not Intimidating
One look at some gym equipment and you would know how complicated they are to use, and how difficult exercising with them would be. Not with a rowing machine though! One of the best benefits that users claim about using a rowing machine is that it is user-friendly and adaptable to your needs and requirements. If you need to start your exercise in a much slower and milder setting, you may do so. If you need to up the difficulty and advance your workout, feel free to adjust its settings. What also sets this apart from other cardio machines is that the results of your exercise can be visible in a matter of weeks, making them feel motivated to use the device again and again.
General Benefits Of Working Out
While the perks mentioned earlier are all directed towards using a rowing machine, we should also mention other benefits that you can get just by working out. This is to encourage everyone to lead and maintain an active lifestyle and make sure that their bodies become fit and strong through working out.
Feel good about your own body. Let us admit that not all of us look at our bodies and like what we see. We have our own flaws and insecurities that we wish we can eliminate as soon as possible. Some of these imperfections include our weight and body sagginess, and these can be addressed by working out. Using pieces of cardio equipment like rowing machines help you shed the extra pounds and tone your muscles, sculpting your body the way you wanted it.
Boost your confidence. If you can flaunt the best version of your body because you work out regularly, would you feel embarrassed if you know you look good? Of course not! Working out is no easy feat, so when you work hard to make yourself look and feel good, it increases your self-confidence to show-off your trimmed, healthy, and sexy body.
You become an inspiration to others. Once you have achieved the target look and feel that you want for your body, people will begin to admire you and wish to be like you. As you maintain a healthy lifestyle and perform your regular workout exercises, you can be a good example and become an advocate of health and fitness that anyone can aspire to imitate.
Finally decide on getting a rowing machine, now that you know what benefits it can do for your body and overall health? We still recommend that you discuss your fitness plans with your doctor, so he can impart his professional and expert medical advice regarding your present health situation and how a piece of cardio equipment like a rowing machine can affect your current health status.