Rowing Machine Benefits
The key to its success is the combination of the amount of effort required by the muscles of the upper part to pull and the initial explosive thrust movement (which involves all the muscles of the lower body).
Correct technique
A rowing machine may seem like the easiest to use, sit and pull the bar, right?
Mistake (as shown above), this cardiovascular exercise uses an incredible amount of muscle to perform forward and backward movements, so it is important to do it with the correct posture - not only to achieve maximum results, but also to avoid injury seriously.
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 on the seat while the hamstrings are slightly off the edge of the seat.
2) Before starting any movement, adjust the foot straps until your feet are comfortable and secure (it may seem silly but it makes the difference).
3) Use a prone grip when holding the handle with both hands, it should be shoulder width. The wide grip approach is important for flexibility and muscle work.
4) Perfect your posture: It is extremely important to master it! A little advice would be to imagine a piece of string going through the center of your back, from your head to your lower torso - imagine that it is taut. You should be sitting high with a tight stomach and your shoulders should be loose for flexibility.
5) When pulling back, make sure you start by leaning forward with your legs bent and put your arms out in front of you.
6) (Remember to keep your back straight) lean back a little, stretch your legs and gently pull your elbows close to your body, but do not hit them (Remember that ease will give you maximum flexibility)
Effective calorie-burning
Rowing machine vigorously is one of the best calorie burners and not to mention the muscles that use the full range of motion in a joint, a fact of vital importance in maintaining body balance.
Training on a rowing machine can burn a whopping 600 calories an hour! I can think of a few healthy snacks that I could have if I burned all those calories.
However - that's not the point!
The point is, while the rowing machine may be a bit more cardio-vascular exercise compared to treadmill, elliptical, or bike, the end results are totally worth it and you'll appreciate it after your cheat meal.
Effective aerobic exercise
Now that you are aware of the wide variety of major muscle groups used in rowing, it is easier to explain why rowing 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 as an advantage. If you don't want to work at such intensity, you can control it by choosing the specific resistance of the machine that suits you.
Rowing prevents joint pain
If you are exercising simply to improve your body and cardiovascular endurance, the rowing machine is the perfect option.
Training with the rowing machine compared to other cardiovascular machines relieves a lot of stress on the joints imposed in other activities such as running, since it uses fewer cyclical movements per minute than any other aerobic exercise.
If you suffer from this problem with your current training routine, it might be worth giving rowing a try.
I definitely recommend having your joints checked by a professional if they hurt rowing can reduce inflammation compared to other machines, but that doesn't mean it will heal problems that are already happening.
