The rower is an excellent tool to train at home and seek better physical condition by bringing back the feelings of rowing. It’s the top of the tools because it’s the most complete and it makes you sweat! By training regularly with the rowing machine, your body will regain both strength and elasticity and improve your physical condition will help you feel good. Let’s find out all the benefits of the rowing machine and a training program that will help you achieve your goals.
What muscles do you train with the rowing machine?
The muscles involved in training with the rower are really many. Especially the backbones are stressed but this tool is great both to strengthen all the muscles of the back and for those suffering from a backache. Legs but also the buttocks, quadriceps, and hamstrings are strongly stimulated during training. Not only that, rowing invigorates your arms and shoulders. Finally, the muscles of the abdomen are strongly involved. In fact, during the movement, the abdominals are only stressed to give coordination to the whole body.
The benefits of the rower
- Helps burn fat and lose weight. During the effort, your heart rate increases and this causes your body to need more energy and therefore burns more. An hour of training with the rower makes you burn an average of 470 calories (average value for an individual who weighs 70 kilos).
- Improve your cardio-circulatory system. By training constantly with the rower you will improve your physical endurance and also your lung capacity.
- It has a very low impact on the joints and this makes the rowing machine also accessible to overweight people and those with joint problems, as Giovanna Lecis explains: “The rower is accessible to everyone because it is a low impact machine that does not produce stress or overload on joints while you work, so it is also excellent for those who are overweight “.
- It’s a complete exercise! The rowing movement involves the whole body and must be fluid. This is why training with the rower improves motor coordination.
- Practicing the rower relieves stress! It helps you to unplug and to empty your head momentarily from all thoughts of the day.
Which model to choose?
Giovanna Lecis helps you choose the right model. “There are several characteristics to be evaluated to choose a rower, first of all, the traction system: it exists with separate arms (more faithfully reproduces the act of rowing but requires excellent coordination) and central traction, which is the type of rower most widespread. Another feature that you need to evaluate is the console in which all the basic information is displayed, from the distance to speed to calories burned. Depending on the type of rower you choose to buy, you will have the possibility of a console with preset programs, but I suggest you choose a simple type of console that will give you the main information without special programs. Finally, if you want to keep the rower home, I recommend the space-saving models with an intelligent closing system that allows you to shrink the tool to store it in small spaces “.
The importance of the correct technique
The paddling is a simple gesture but, to avoid hurting yourself and enjoying the full benefits of this tool, it is important that you do it correctly. Read our tips and watch the video
- Do not move your arms and legs at the same time. The rowing should be performed in 2 times: first, you have to push the legs and then the arms.
- Do not open your elbows. The last stroke is with the elbows back parallel to the body.
- Keep your back straight. At the end of the traction, you have to keep your torso upright, do not throw your back!
- Do not stretch your legs too much. During the shot, do not reach a maximum extension of the legs so as not to force the knees.
- Do not open your knees during exercise. The legs must remain parallel.
- Do not contract your shoulders. The shoulders must remain low during the execution.
- Do not start training immediately. First, check the position of the footrests: if your arms are not correctly stretched in the starting position, it means that the footrests are badly adjusted.
Proposed training program with the rowing machine
This program is for 5 weeks with an average of 2 workouts per week. But you can modulate it according to your goal and your physical condition. Once you reach 20 minutes, continue training 2/3 times a week.And then gradually increasing the duration to get to 30 minutes of training. It’s a progressive job and you can have fun modulating both the speed and the resistance of the rowing machine. For example, sequence 1 is 1 minute or 20 paddles or strokes per minute but you can increase the stroke speed and also the rower’s resistance: the more the trailing cable is heavy, the more it becomes more tiring each time you hit the shot Your heart rate goes up, so it adapts the resistance of the rowing machine to reach 70% of your FC.
Here are some tips before starting:
Heating: warm up between 5 minutes and 10 minutes, then start your sequence and stay focused on the correct position throughout the duration of the exercise.
It is important to complete the sequence with some stretching exercises.
Never force yourself. You will run the risk of getting injured.
Before starting any sports program, make a visit to the sports doctor who will be able to assess your state of health.
Now, what I did in this article is simply presenting the Row for what it is and what it can offer, considering that it is an ergometer, it allows you to put on the fire a lot ‘of meat. All this trying to provide training cards for rowers that can be a point of reference even if you are starting out. We have seen how to effectively train some conditional abilities using this tool, the essential tests to understand what is their level in these, and the most effective training methods. As always, everything must be contextualized on the needs of the individual athlete and related to a specific training program belonging to an equally precise mesocycle.