Going to the gym to do some cardio usually means heading straight to the treadmill, spending a little time on the bike or timing 20 minutes on the elliptical - but what about that forgotten machine and hidden dust cover In that corner. It's the rowing machine! You know, everyone knows, the rowing machine workout is probably the least used cardio equipment in the gym ... but why do we avoid it?
Do not get me wrong, all machines have their benefits and are useful in developing cardiovascular fitness if used properly, but I personally wonder, why run on treadmill if I can do it anywhere with all that's there See in the world? Obviously, it is neither so easy nor cheap to get a boat and start rowing. Therefore, I am a strong supporter of its use in the gym. Let's start a revelation in the gym! These are some reasons why you choose the rowing machine the next time you go to the gym to do cardio training.
1. Train the whole body
A machine that works the whole body - (great if you are already defined and do not know what to train)
It could be argued that the arms are trained a little running or on the elliptical, but compared to the upper body musculature that is trained during rowing machine workout, it is an insignificant fact.
The key to your success is the combination of the amount of effort required by the upper pull muscles and the initial explosive pushing motion (involving all lower body muscles).
Correct technique
A rowing machine workout may seem the easiest to use - sit and pull the bar. This cardiovascular exercise uses an incredible amount of muscles to perform the movements back and forth, so it is important to do it with the right posture - not only to achieve maximum results, but also to avoid serious injuries.
Follow these simple but effective simple tips to get a correct technique:
1) Sit in the seat in a comfortable position that allows your body to be aligned with the center of the machine - the rear should be placed in the seat while the hamstrings are slightly off the edge of the seat.
2) Before starting any movement, adjust the straps of the foot until your feet are comfortable and safe, it may seem silly but it makes a difference.
3) Use a prone grip when holding the handle with both hands, should be about shoulder width. The wide grip approach is important for flexibility and for muscles to work harder.
4) Perfect your posture: Extremely important to master! One small tip would be to imagine that a piece of string passes through the center of your back, from the head to the bottom of the upper body, imagine that it is stressful. You should be sitting high with your stomach tight, your shoulders should be loose for flexibility.
5) When pulling back, make sure you start leaning forward with your legs bent and put your arms out in front of you.
6) Remember to keep your back straight - lean a little back, stretch your legs and gently pull your elbows close to your body, but do not hit them - remember that looseness will give you maximum flexibility.
2. Rowing Machine workout is a burners of calories
Rowing Machine Workout vigorously is one of the best calorie burners - not to mention the muscles that use the full range of motion in a joint, a fact of vital importance in maintaining the body's balance.
Training on a rowing machine can burn a whopping 600 calories per hour. I can think of a few healthy snacks that could take me if I burn all those calories.
However, that's not the point. The point is that while rowing-machine can be a slightly more difficult cardiovascular exercise compared to treadmill, elliptical or bicycle, the final results are totally worth it and you will be grateful after your food trap.
3. Effective aerobic exercise
Now that you are aware of the great variety of muscle groups that are used in rowing, it is easier to explain why rowing machine workout is a great form of aerobic exercise.
By using a variety of muscle groups compared to other cardio exercises that target specific muscles, it leads to an increase in heart rate, hence an increase in the amount of oxygen circulating in the body. You should see this is as an advantage. If you do not want to work at such intensity, you can control it by choosing the specific resistance of the machine that suits.
4. Avoid imbalances in the upper body
In these times we tend to put an excessive emphasis on the movements of thrust; many men go to the gym just to lift weights and many men go to the gym simply train the upper body muscles; that is, they focus on getting large arms and pectorals, ignoring the muscular imbalances that this can cause.
Without equal training for the opposing posterior muscles, the shoulder humeral head eventually leans forward, dragging the chest muscles, becoming stronger, larger and shorter, resulting in a more 'rounded' posture.
The 'rounded' postures place the shoulder joint in an unbalanced position away from the ideal position. This offset position causes increased compression and a lack of range of motion in the shoulder, which increases the likelihood of injury.
This way, by rowing machine workout with the proper shape, you will not only have a good cardiovascular workout, but it will help you pull the shoulder back into its proper position by contracting the muscles of the back.
5. Rowing Machine Workout prevents joint pain
Being someone who has had frustrating injuries in both ankles and knees at 20, I have learned in the worst way not to subject the body to too much stress with activities like running or other sports.
If you are exercising simply to improve your body and your cardiovascular endurance, the rowing machine workout is the perfect choice.
Training with the rowing machine workout compared to other cardiovascular machines relieves a lot of joint stress imposed on other activities like running, since it uses less cyclic movements per minute than any other aerobic exercise.
If you suffer from this problem with your current training routine, it would be worth giving the rowing machine a chance.
No doubt, I recommend that a professional check your joints if they hurt rowing machine workout can reduce inflammation compared to other machines, but that does not mean that it will heal the problems that are already occurring.
Conclusion
The rowing machine workout may be a cardiovascular option a little more difficult, but remember, if you really want to change your exercise routine to get better results.
A machine that works the whole body - (great if you are already defined and do not know what to train)
It could be argued that the arms are trained a little running or on the elliptical, but compared to the upper body musculature that is trained during rowing machine workout, it is an insignificant fact.
The key to your success is the combination of the amount of effort required by the upper pull muscles and the initial explosive pushing motion (involving all lower body muscles).
Correct technique
A rowing machine workout may seem the easiest to use - sit and pull the bar. This cardiovascular exercise uses an incredible amount of muscles to perform the movements back and forth, so it is important to do it with the right posture - not only to achieve maximum results, but also to avoid serious injuries.
Follow these simple but effective simple tips to get a correct technique:
1) Sit in the seat in a comfortable position that allows your body to be aligned with the center of the machine - the rear should be placed in the seat while the hamstrings are slightly off the edge of the seat.
2) Before starting any movement, adjust the straps of the foot until your feet are comfortable and safe, it may seem silly but it makes a difference.
3) Use a prone grip when holding the handle with both hands, should be about shoulder width. The wide grip approach is important for flexibility and for muscles to work harder.
4) Perfect your posture: Extremely important to master! One small tip would be to imagine that a piece of string passes through the center of your back, from the head to the bottom of the upper body, imagine that it is stressful. You should be sitting high with your stomach tight, your shoulders should be loose for flexibility.
5) When pulling back, make sure you start leaning forward with your legs bent and put your arms out in front of you.
6) Remember to keep your back straight - lean a little back, stretch your legs and gently pull your elbows close to your body, but do not hit them - remember that looseness will give you maximum flexibility.
2. Rowing Machine workout is a burners of calories
Rowing Machine Workout vigorously is one of the best calorie burners - not to mention the muscles that use the full range of motion in a joint, a fact of vital importance in maintaining the body's balance.
Training on a rowing machine can burn a whopping 600 calories per hour. I can think of a few healthy snacks that could take me if I burn all those calories.
However, that's not the point. The point is that while rowing-machine can be a slightly more difficult cardiovascular exercise compared to treadmill, elliptical or bicycle, the final results are totally worth it and you will be grateful after your food trap.
3. Effective aerobic exercise
Now that you are aware of the great variety of muscle groups that are used in rowing, it is easier to explain why rowing machine workout is a great form of aerobic exercise.
By using a variety of muscle groups compared to other cardio exercises that target specific muscles, it leads to an increase in heart rate, hence an increase in the amount of oxygen circulating in the body. You should see this is as an advantage. If you do not want to work at such intensity, you can control it by choosing the specific resistance of the machine that suits.
4. Avoid imbalances in the upper body
In these times we tend to put an excessive emphasis on the movements of thrust; many men go to the gym just to lift weights and many men go to the gym simply train the upper body muscles; that is, they focus on getting large arms and pectorals, ignoring the muscular imbalances that this can cause.
Without equal training for the opposing posterior muscles, the shoulder humeral head eventually leans forward, dragging the chest muscles, becoming stronger, larger and shorter, resulting in a more 'rounded' posture.
The 'rounded' postures place the shoulder joint in an unbalanced position away from the ideal position. This offset position causes increased compression and a lack of range of motion in the shoulder, which increases the likelihood of injury.
This way, by rowing machine workout with the proper shape, you will not only have a good cardiovascular workout, but it will help you pull the shoulder back into its proper position by contracting the muscles of the back.
5. Rowing Machine Workout prevents joint pain
Being someone who has had frustrating injuries in both ankles and knees at 20, I have learned in the worst way not to subject the body to too much stress with activities like running or other sports.
If you are exercising simply to improve your body and your cardiovascular endurance, the rowing machine workout is the perfect choice.
Training with the rowing machine workout compared to other cardiovascular machines relieves a lot of joint stress imposed on other activities like running, since it uses less cyclic movements per minute than any other aerobic exercise.
If you suffer from this problem with your current training routine, it would be worth giving the rowing machine a chance.
No doubt, I recommend that a professional check your joints if they hurt rowing machine workout can reduce inflammation compared to other machines, but that does not mean that it will heal the problems that are already occurring.
Conclusion
The rowing machine workout may be a cardiovascular option a little more difficult, but remember, if you really want to change your exercise routine to get better results.