The rowing machine is one of the best options to take into account if you want to improve your physical tone or fitness and such is its success, which is one of the most welcoming machines are having among fitness fans.
It allows to work almost all the muscles without exerting hardly impact by what is a safe cardiovascular activity and ideal for all the levels of physical condition. You can exercise back, arms, abs, and legs so it is very complete.
It is one of the cardio machines that can give you superior results to a treadmill or an elliptical bike and in less time making it one of our preferred options.
Benefits of the Rowing Machine The rowing machine has a multitude of benefits since we will activate most of our muscles performing our workouts regularly and getting a low impact for what is ideal.
Here are the main benefits of using rowing machines: Complete Muscle Training
With the rowing machine, we will work both the upper train and the lower train which will activate most of our body muscles, more than 82%.
When you start the training, the muscles of the back will be in full calm to be able to facilitate that the trunk gets a correct flexion thanks to the abs. In the process, the psoas (minor and major), iliac muscle, sartorius, femoral biceps, gastrocnemius, quadriceps, femoral rectus, anterior tibialis, triceps brachii and flexor digitorum will be involved.
At the time of the stroke, the maximum power will be required in the legs involving the quadriceps, which will extend the knee, soleus and gastrocnemius by flexing the plantar muscle with the feet. We will also be exercising the main muscles of the shoulders such as the infra and supraspinal, the subscapular, the major and minor teres, the biceps brachii and the serratus anterior and the trapezium with the function of properly stabilizing the scapula.
The femoral glutes and biceps will also be exercised when contracting when the hip extension is performed just as with the spinal erector with the extension of the back. Also when flexing the elbows, we will be using the biceps (brachialis and brachioradialis).
As we can see, we will be exercising most of our main muscle groups so we will be performing one of the most complete exercises there is to increase flexibility, strength and endurance.
Low ImpactThanks to its low impact, when we do rowing, our joints will hardly suffer so there is really a very low risk of injury. It is especially recommended if we already suffer a problem such as a knee injury for which we have to strengthen the muscles related to it to give greater stability and suffering when performing sports activities.
For this low impact, it is a highly recommended machine for all ages, from children to seniors.
Burning of CaloriesWhen it comes to burning calories, the rowing machine is one of the best options you should keep in mind. In a half hour session we can burn between 200 and 400 calories depending on certain factors which places it as the most effective cardio machine for this purpose.
Cardiovascular ImprovementPerforming exercise with the rowing machine, we will be performing an aerobic exercise with which we will be increasing our cardiovascular capacity strengthening the heart muscles which will be transformed into innumerable benefits for our heart, our lungs and our circulation.
Improvement of CoordinationThrough the exercise we do with rowing, in addition to strengthening our main joints, we will follow or try to follow a certain pattern to achieve maximum strength with each "shovel" with which we will be developing our coordination to control that movement with our limbs.
Stress ReductionBy performing a physical activity, especially cardiovascular, you will be stimulating the points of the brain responsible for giving you pleasure and increase the amount of endorphins released in the body so you will be significantly reducing the level of stress you may be suffering.
The Guide for Buying Owning MachineUseWe must analyze who or who are going to use the machine so that it adapts to the physical characteristics of all users, since depending on the weight and height, we will look for some characteristics or others.
It will also have to think about the use that will be given to the machine in terms of daily sessions since it will not be the same to give a use from time to time to perform an intensive activity in it which will have a direct relationship with the axis, bearings, etc. that we must choose.
Available SpaceAlthough most current machines are foldable, we must ensure that the measurements are as appropriate as possible to the space available and do not feel overwhelmed when we are doing our sessions.
Resistance
Currently, we can find 3 types of resistance for rowing machines:Hydraulic resistance: It may be the best option if you have a reduced space or if you want the cheapest machines, yes, it has its cons such as noise and do not offer the same performance as other rowing machines with a better resistance system. They receive their tension with the air or compressed fluid by means of a cylinder that can be adjusted in the majority of available models.
Air Resistance: This type of resistance, can give you a feeling very similar to that of outdoor rowing. It works by means of traction which provides its resistance when turning a steering wheel that with the blades will generate the wind that provides the resistance. This system gives you a much more natural, smooth and continuous movement than you will get with hydraulic resistance machines.
Magnetic Resistance: Magnetic resistance oars are recommended for their softness and because they are extremely quiet. In contrast to air resistance rowing machines, this type of oars uses a magnetic breaking system that will not produce any friction which will result in a very quiet workout.
StructureWe must ensure that the structure is rigid and the more it is, the better our machine will be because it will avoid feelings of instability due to possible vibrations during our sessions.
When we perform our normal workouts with rowing machines, the saddle will be mobile because of the type of movement we are doing, but there are machines that allow the saddle to remain fixed, offering us new possibilities of exercises such as doing abdominal sessions with our machine.
ConsoleWith the advancement of technologies, modern consoles offer a number of features that are truly important to get the most out of our workouts.
We can obtain a whole series of statistics thanks to the data collection that includes our heart rate, number of calories burned, duration of the session, number of strokes among others.
In addition, they offer predetermined workouts to make your sessions simpler and more enjoyable, including in some cases even mini-games to make your training more bearable and enjoyable.
In combination with the most modern fitness apps you can take a detailed control and see your evolutions to motivate you day by day and be aware of your progress.
It allows to work almost all the muscles without exerting hardly impact by what is a safe cardiovascular activity and ideal for all the levels of physical condition. You can exercise back, arms, abs, and legs so it is very complete.
It is one of the cardio machines that can give you superior results to a treadmill or an elliptical bike and in less time making it one of our preferred options.
Benefits of the Rowing Machine The rowing machine has a multitude of benefits since we will activate most of our muscles performing our workouts regularly and getting a low impact for what is ideal.
Here are the main benefits of using rowing machines: Complete Muscle Training
With the rowing machine, we will work both the upper train and the lower train which will activate most of our body muscles, more than 82%.
When you start the training, the muscles of the back will be in full calm to be able to facilitate that the trunk gets a correct flexion thanks to the abs. In the process, the psoas (minor and major), iliac muscle, sartorius, femoral biceps, gastrocnemius, quadriceps, femoral rectus, anterior tibialis, triceps brachii and flexor digitorum will be involved.
At the time of the stroke, the maximum power will be required in the legs involving the quadriceps, which will extend the knee, soleus and gastrocnemius by flexing the plantar muscle with the feet. We will also be exercising the main muscles of the shoulders such as the infra and supraspinal, the subscapular, the major and minor teres, the biceps brachii and the serratus anterior and the trapezium with the function of properly stabilizing the scapula.
The femoral glutes and biceps will also be exercised when contracting when the hip extension is performed just as with the spinal erector with the extension of the back. Also when flexing the elbows, we will be using the biceps (brachialis and brachioradialis).
As we can see, we will be exercising most of our main muscle groups so we will be performing one of the most complete exercises there is to increase flexibility, strength and endurance.
Low ImpactThanks to its low impact, when we do rowing, our joints will hardly suffer so there is really a very low risk of injury. It is especially recommended if we already suffer a problem such as a knee injury for which we have to strengthen the muscles related to it to give greater stability and suffering when performing sports activities.
For this low impact, it is a highly recommended machine for all ages, from children to seniors.
Burning of CaloriesWhen it comes to burning calories, the rowing machine is one of the best options you should keep in mind. In a half hour session we can burn between 200 and 400 calories depending on certain factors which places it as the most effective cardio machine for this purpose.
Cardiovascular ImprovementPerforming exercise with the rowing machine, we will be performing an aerobic exercise with which we will be increasing our cardiovascular capacity strengthening the heart muscles which will be transformed into innumerable benefits for our heart, our lungs and our circulation.
Improvement of CoordinationThrough the exercise we do with rowing, in addition to strengthening our main joints, we will follow or try to follow a certain pattern to achieve maximum strength with each "shovel" with which we will be developing our coordination to control that movement with our limbs.
Stress ReductionBy performing a physical activity, especially cardiovascular, you will be stimulating the points of the brain responsible for giving you pleasure and increase the amount of endorphins released in the body so you will be significantly reducing the level of stress you may be suffering.
The Guide for Buying Owning MachineUseWe must analyze who or who are going to use the machine so that it adapts to the physical characteristics of all users, since depending on the weight and height, we will look for some characteristics or others.
It will also have to think about the use that will be given to the machine in terms of daily sessions since it will not be the same to give a use from time to time to perform an intensive activity in it which will have a direct relationship with the axis, bearings, etc. that we must choose.
Available SpaceAlthough most current machines are foldable, we must ensure that the measurements are as appropriate as possible to the space available and do not feel overwhelmed when we are doing our sessions.
Resistance
Currently, we can find 3 types of resistance for rowing machines:Hydraulic resistance: It may be the best option if you have a reduced space or if you want the cheapest machines, yes, it has its cons such as noise and do not offer the same performance as other rowing machines with a better resistance system. They receive their tension with the air or compressed fluid by means of a cylinder that can be adjusted in the majority of available models.
Air Resistance: This type of resistance, can give you a feeling very similar to that of outdoor rowing. It works by means of traction which provides its resistance when turning a steering wheel that with the blades will generate the wind that provides the resistance. This system gives you a much more natural, smooth and continuous movement than you will get with hydraulic resistance machines.
Magnetic Resistance: Magnetic resistance oars are recommended for their softness and because they are extremely quiet. In contrast to air resistance rowing machines, this type of oars uses a magnetic breaking system that will not produce any friction which will result in a very quiet workout.
StructureWe must ensure that the structure is rigid and the more it is, the better our machine will be because it will avoid feelings of instability due to possible vibrations during our sessions.
When we perform our normal workouts with rowing machines, the saddle will be mobile because of the type of movement we are doing, but there are machines that allow the saddle to remain fixed, offering us new possibilities of exercises such as doing abdominal sessions with our machine.
ConsoleWith the advancement of technologies, modern consoles offer a number of features that are truly important to get the most out of our workouts.
We can obtain a whole series of statistics thanks to the data collection that includes our heart rate, number of calories burned, duration of the session, number of strokes among others.
In addition, they offer predetermined workouts to make your sessions simpler and more enjoyable, including in some cases even mini-games to make your training more bearable and enjoyable.
In combination with the most modern fitness apps you can take a detailed control and see your evolutions to motivate you day by day and be aware of your progress.