Rower - better cardio training?
When you think of cardio training, you probably first think of treadmills or cycle ergometers. But recently, rowing machines have increasingly come into the limelight. No wonder... After all, the rowers train almost all muscles of the body in a very effective way and burn a lot of calories in the process. Rowing is also a lot of fun. The FirmFit guide explains what to look out for during training and when choosing a model.
In Part 1, we focus on who is particularly suited to training with the Rower. We explain the correct rowing technique and shed light on training for different ailments and situations.
Part 2 is then devoted specifically to the technical components and equipment features of the Rower.
Part 1 - Overview
- WHY ARE ROWING MACHINES EXCELLENT EXERCISE MACHINES?
- WHAT KIND OF TRAINING ARE ROWING MACHINES SUITABLE FOR?
- CORRECT EXECUTION IS EXTREMELY IMPORTANT!
- IS ROWING SUITABLE FOR LOSING WEIGHT?
- ROWING WITH BACK PAIN?
- ROWING WITH KNEE PROBLEMS?
- ROWING IN REHABILITATION
1 Why are rowing machines excellent training equipment?
Rowing machines provide a particularly effective full-body workout at home, in the gym and in the company fitness room. The rowing movement challenges the muscles in the arms, legs, shoulders and back. At the same time, the correct movement is easy on the joints, as rowing (unlike running) does not exert any impact forces on the musculoskeletal system.
2 What kind of training are rowing machines suitable for?
The resistance of the machines can be individually adjusted. Depending on the user's personal goals, rowing machines are ideal for activating the cardiovascular system, for endurance training or for a (highly) intensive strength and endurance workout. Rowing can quickly tire beginners in particular. They should get used to the new strain in the initial phase and combine cardio training with other training equipment.
3. correct execution is extremely important!
Just as with exercises on other fitness equipment, the focus should also be on correct execution when rowing. This also requires a certain amount of concentration when rowing, as the movement is more complex than it appears at first glance. Beginners in particular should therefore learn the rowing movement slowly at the start and then increase the speed and intensity.
The rowing movement is divided into 4 phases:
The movement starts in the outreach position. The athlete sits on the rowing machine with their knees bent slightly forward. The back is straight and the arms are fully extended.
In the pulling phase, push your feet against the footrests until your legs are fully extended. The back remains straight and the core muscles tensed. Only when the legs are straight does the upper body lean slightly backwards. Only then do the arms pull the handle towards the chest.
The rowing movement reaches the end position. The legs are now fully extended and the upper body is slightly bent backwards. The handle is level with the sternum and the arms are pulled up. Your back is straight and your shoulder blades are pulled back.
The recovery phase starts from this tense position and reverses the movement sequence of the pulling phase. First, the arms are stretched. Then the upper body leans slightly forward again. Finally, bend your legs until you return to the outstretched position and start another rowing movement.
Important: Always keep your upper body under tension and your back as straight as possible.
4. is rowing suitable for losing weight?
Naturally! To lose weight, the body has to use more energy than it takes in. The resulting deficit is compensated for with energy from the body's own reserves (fat).
Rowing trains the whole body and therefore burns more calories than other workouts that use fewer muscle groups. Depending on your fitness level, weight and training intensity, you can burn 600 to 800 kcal per hour. Due to the additional muscle development, the body also needs more energy at rest, increasing the basal metabolic rate.
To lose weight successfully, we recommend a regular workout with moderate intensity. 5 to 6 training sessions per week of 35 to 50 minutes each achieve the best results. The load should be chosen so that it is still possible to have a conversation. More intensive sprints or intervals provide variety.
With rowing machines, you can add variety to your cardio training. The rowers offer your guests a gentle and sweat-inducing workout. - Horst Kellner, CEO FirmFit
5. rowing with back pain?
Rowing machines are highly recommended for preventing back problems and strengthening the back muscles. Rowing strengthens the entire supporting muscles of the spine and trains the legs, arms and shoulders.
If you already have complaints, you should only train on the rowing machine after consulting a doctor or physiotherapist.
Back pain or muscular imbalances can be the result of long-term incorrect strain and can be caused, for example, by sitting for too long (and incorrectly). In these cases, the training should be specifically geared towards the symptoms in order to rule out negative consequences. A cross trainer would be an interesting alternative. This trains all the main muscle groups very evenly.
6. rowing with knee pain?
The right rowing technique enables a workout that is particularly easy on the joints. The knee joints in particular are less strained than when running, as neither the full body weight nor high impact forces act on them.
However, if you already have knee problems, it is advisable to consult your doctor or physiotherapist beforehand to decide whether and to what extent rowing should be included in your training routine.
7. rowing in rehabilitation
Training on the rowing machine can also be useful in rehabilitation after injuries or operations. It is always important to start training only in consultation with the doctor or therapist treating you. The intensity and duration of exercise should not exceed the guidelines and the focus should be on correct posture and technique.