CARDIO

5 Benefits Of Using Rowing Machines

5 Benefits Of Using Rowing Machines

5 Benefits Of Using Rowing Machines

The popularity of rowing machines has soared in the past few years. Once they were primarily for rowers to use, they are now a staple in gyms and homes alike. Why are they beating other cardio machines such as treadmills and spin bikes, though? This article will highlight some of the main reasons people now opt for a rower over other traditional cardio equipment.

1. Full Body Workout

concept 2 rowing

Rowing machines are one of the only cardio machines that provide a full-body workout. The rower gives the user benefits of both a cardio and strength workout. As you must use your arms and legs simultaneously, it provides a similar experience to a cross-trainer. When rowing, over 12 different muscle groups are targeted.

2. Great For Toning

As rowing machines target various muscle groups, they are great for toning. To perform the rowing machine exercise, significant effort is made by the thighs, hips, torso, and pelvis. This way, the whole body gets toned.

The benefits of a rowing machine are also visible on the forearms, triceps, and shoulders since a significant amount of resistance is placed on the upper body muscles. Another great benefit of the rowing machine is that it helps to strengthen the core or abdominal muscles.

3. Impact Free Workout

Rower workout

Many people complain of joint problems when using some gym machines, including treadmills and ellipticals. The good news is that rowing machines have a low impact on your joints, even though it provides a wide range of motion to your body.

4. Great For Burning Calories

An hour-long session on a rowing machine can result in burning about 800 calories in 1 hour. Of course, the number of calories burned depends mainly on the intensity of the exercise and the type of rowing machine that you use. Regardless of which one you use, you will be sure to work up a sweat if you are working out on a rowing machine!

5. Low Maintenance / Easy To Set up

Rowing machines are probably the lowest maintenance of all cardio machines. They are simple to set up, less likely to break down, and generally easier to use. Rowing machines are typically foldable and thus a lot easier to store away than something like a treadmill or elliptical. For those with limited space, this can be ideal.

Hit Fitness Rowers

Concept 2 rower

The most common and popular rower on the market is the Concept 2 rowing machine. It is the most recognised machine by competitive rowers around the world. Even though this is considered the best out of all rowers, it is not necessary to buy. There are many different makes of rowers out there that will do a similar workout and get you working up a sweat.

Hit Fitness Rowing Foldaway Rowing Machine 

Rowing machine

One of those makes is the Hit Fitness Rowers. The Hit Fitness Rowers are ideal cardio equipment to introduce into your home and is suitable for all fitness levels. As it requires low maintenance and being able to fold in half for easy storage and transportation around the house, it is perfect for any home. Combine this with all the benefits of a rowing machine listed above, and you have your very own high spec piece of equipment!

Rowing Erg 

Hit fitness rower

The Hit Fitness Rowing Erg has been designed & manufactured to withstand and thrive in environments where people can use it numerous times a day. The chain-driven unit is impressive to view and to use. Combine that with a smooth 1.25m rail system. All the users will need to focus on is their time, calories, distance, rows per minute or total length, all displayed on the adjustable height console.

This rowing machines smooth design and low impact on the user makes it the ideal cardio machine for anyone to use.

If you’re looking for a universal, full-body, great value for money piece of equipment, we think you may have found it!

Workout Suggestions 

Speed Row

Speed rows

To increase your stamina and speed, doing speed rows are the way to go. Your stroke rate should be around 28 to 32— if you go over 32, your form will start to break down. Work your speed rows up to 200-metre rows. Make sure your split time is 1:50 or lower.

100m rows — rest for 30 seconds x 5 times

150m rows — rest for 45 seconds x 5 times

200m rows — rest for 60 seconds x 5 times

Rest for 2 minutes

200m rows — rest for 60 seconds x 5 times

150m rows — rest for 45 seconds x 5 times

100m rows — rest for 30 seconds x 5 times

Endurance Rows

For an endurance workout, you should be between 25 and 28 in your strokes. Your splits should be around the 2 minutes mark but lessen towards the end of the row.

Row for 1 minute— Rest for 30 seconds. While resting, keep your legs straight and sit at the back of the machine and do arm strokes.

Row for 2 minutes — Rest for 60 seconds. Divide rest into 30 seconds of real rest and 30 seconds of keeping your legs straight and seat at the back of the machine while doing am strokes.

Row for 3 minutes — Rest for 90 seconds. Divide rest into 30 seconds of real rest, 30 seconds of keeping your legs straight and seat at the back of the machine while doing am strokes, and 30 seconds of keeping your arms straight while doing leg strokes.

Row for 4 minutes — Rest for 2 minutes. Divide red into 1 minute of real rest, 30 seconds of keeping your legs straight and seat at the back of the machine while doing am strokes, and 30 seconds of keeping your arms straight while doing leg strokes.

Full-Body Rows

Rower workout

To get a full-body workout, you will have to work your core, legs, and arms along with some ‘off rower’ exercises.

Warm-up for 5 minutes

10 pulls, 5 push-ups, and 5 V-up. X 2 times

20 pulls, 10 reverse lunges, and 10 squat jumps x 2 times

30 pulls, 10 burpees x 2 times

30-second row, 30-second plank hold (off the rower) x 5 times

Cool down for 5 minutes.

Want to know which rower is best for you? Why not read our article on Which Rowing Machine Is Best For You? 

 

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