Equipment Tutorial: Rowing Machine
Table of Contents
What Is a Rowing Machine
The rowing machine is a popular training equipment used by many people. It mimics the motion of rowing a boat and works both the upper and lower body.
How to Use Rowing Machine
The rowing machine is very beginner-friendly as it is easy to use. Here are three steps to guide you.
Sit on the sliding seat with your feet on the foot pedals, and grab the handle with both hands.
Push through your legs to slide back, and then pull the handle with your upper back until it reaches your chest. You may lean back as you pull the handle for a larger range of motion. Remember to keep your core engaged and knees in line with your feet.
Extend your arms to let the handle go back into place and glide back on the seat.
Rowing Machine Form
Neutral back.
Knees in line with feet.
Rowing Machine Benefits
The rowing machine provides many health and performance benefits. It engages the entire body and primarily targets the legs, glutes, arms, shoulders, core, and back. Muscular endurance and conditioning are adequately addressed in rowing. In addition, rowing improves cardiovascular health and helps weight loss. Lastly, the rowing machine is a low-impact exercise equipment which minimizes joint stress and other injuries.
What Muscles Does a Rowing Machine Work
Calories Burned Rowing Machine
Rowing is an effective and efficient way to burn calories. Depending on your weight and exercise intensity, each person will burn calories differently on the rowing machine. Generally speaking, rowing at a moderate intensity for 30 minutes will burn around 250 calories.
Rowing Machine Workouts
With just a rowing machine, you can have an amazing workout. Here is an example rowing workout:
Rowing Machine Workout Sample (20 minutes)
3 minutes of moderate-intensity rowing
1 minute of high-intensity rowing
1 minute of low-intensity rowing
Repeat for 4 rounds
What Is a Water Rowing Machine
There are multiple types of rowing machines, and water rower is one of the most popular options. It uses water as resistance, which creates constant tension. Many households tend to favour water rowers as they are quieter.
What Is the Concept 2 Rower?
Concept 2 is the creator of the original rowing machine, also known as the ergometer. It is adopted by numerous training facilities and families across the world. Its reliability and credibility make it a cut above the rest.
