HOP ON A ROWING MACHINE & GIVE YOURSELF A FULL-BODY WORKOUT
Just about the only device I use at a gym these days is the rowing machine. I love it. This machine works your back, arms and legs simultaneously giving you as close to a full-body workout as possible from a machine. Once you get the technique down, it’s also easy to use. Rowing is particularly attractive for us seniors because it is low-impact and easy on our joints. Plus, because rowing works out your entire body, it’s easier to stay engaged while doing it.
Here’s more specific information on rowing machines with excerpts from the Rowing Machine King article What does a rowing machine do for your body?
Whole-Body Workout
With the rowing machine both your upper and lower body are required to complete a full rowing stroke. This is a good and bad thing depending on how you look at it.
It’s a good thing because you’ll be getting a solid workout that’s guaranteed to get you sweating. It’s a “bad thing” because unlike an elliptical, you can’t cheat! Meaning, on an elliptical you can let go of the handles to give your arms a rest but still “keep going”. On a rowing machine, you must use your entire body to complete a full stroke every time. Okay, it’s not really a “bad thing”! It’s really a good thing since the rower forces you to give it your all, the whole time, without taking any shortcuts!
Muscles Worked on Rowing Machine
The image below highlights the phases of a rowing motion
Here are the muscles engaged during a single rowing stroke:
The “Catch”- Muscles worked: Erector Spinae, Gastrochnemius and Soleus, and Hamstrings.
Start of The “Drive”- Muscles worked: Erector Spinae, Rhomboids, Quadriceps, Gastrochnemius and Soleus, and Hamstrings.
The “Drive”- Muscles worked: Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrochnemius and Soleus.
The “Finish” Muscles worked: Erector Spinae, Wrist Extensors and Flexors, Triceps, Biceps, Deltoids, Pectoralis Major, Rectus Abdominus, Internal and External Obliques, Quadriceps, and Hamstrings.
A Rowing Machine Provides The Ultimate Cardiovascular Exercise
Cardiovascular or aerobic exercise is an activity that raises your heart rate and keeps it at that elevated heart rate for a period of time. Anyone who uses a rowing machine knows that they stimulate and strengthen the heart and lungs!
This makes rowing extremely efficient at burning calories and shedding fat, since your whole body has to work – the entire time! Since rowing is done at a pace where you’re able to perform the exercise for several minutes at a time without stopping, it’s ideal for aerobic exercise and strengthening your muscles.
Rowers can also perform HIIT (high intensity interval training) workouts to incorporate anaerobic exercises into their routine as well! Being able to perform full body aerobic and anaerobic exercises is one of the main reasons people love using rowing machines!
Adjustable Resistance Allows for Different Cardio Workouts
The ability to switch between aerobic and anaerobic workouts is also easy because most rowers come with adjustable or variable resistance.
For example, if you want to have an aerobic workout but you’re concerned about having enough stamina to finish, you can lower the resistance or row at a slower pace to make each rowing stroke easier. The energy you preserve can then be used later to help complete the workout. You can also increase the resistance or row faster to get a killer anaerobic workout!
Rowing Is Low Impact and Non-Weight Bearing
Another less known claim to fame for a rower is it’s low-impact and non-weight bearing because rowing is performed while sitting down. Rowing is ideal for everyone but this makes a rowing machine even more beneficial. Especially for people with weak joints and people rehabilitating after surgery.
You are guaranteed to get a gut-wrenching, heart-pumping workout from a rowing machine. They are suitable for all fitness levels, from a complete beginner to a seasoned Olympic athlete. Plus, they have no age limit!
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If you don’t belong to a gym, you might consider purchasing a rowing machine to use at home. One of the best is the Concept 2 Model D—the one used at CrossFit gyms. They are relatively inexpensive. New they’re about $1,000, but I saw a used one on craigslist for $600. Most can be stored upright, so you stow it away in the corner of a room or your garage and pull it out for a workout. I’d love to get one for my house for Christmas, but I’m on a pretty tight budget this year. Hopefully next near Santa will bring me one!
Happy Holidays!