Next to the treadmill and the exercise bike, the rowing machine is probably the most globally popular tool for developing cardiovascular endurance. Word from athletes, coaches and personal trainers alike suggest that it’s ideal for doing just that, while also successfully targeting nearly all the major muscle groups in the body.
Identification
Invented for competitive rowers, rowing machines have become a gym staple due to their effectiveness for developing whole body fitness. An indoor rower sits on a rail-mounted seat and pushes himself back by driving off a stable foot platform and holding onto a handlebar attached by cable or chain to a flywheel. Obviously, this is intended to mimic the motion and resistance of rowing on water. Most modern rowing machines create the tension on the cable with wind resistance generated by the spinning flywheel.
Function
As Jay Nithus explains in “Indoor Rowing: Perfection in Exercise” (see Reference 1), your starting position on a rowing machine is close to the flywheel, arms straight, knees bent, shins vertical, your torso pitched forward from the hips. This is followed by “the drive”, which is when you start to extend your legs, push off the footpads and, maintaining a straight back, bend your arms and lean slightly back. Next is “the finish”—pulling the handle all the way in to your abdomen and extending your legs fully. This is followed by “the recovery,” which is essentially the finish and the drive in reverse, and ends with you back in the starting position. These movements combine to work the quadriceps, biceps, triceps, lats, glutes, abdominal muscles and lower back.
Significance
Intense rowing demands incredible levels of fitness. Professional rowers have VO2 max levels close to professional cyclists and runners, and sport a balance of upper and lower body development the latter often lack. Indoor rowing is not identical—it doesn’t simulate the sweep of the oar handles, or the lateral balance changes you have to make on the water. Nonetheless, it can still supply a workout that is 80 to 90 percent comparable, all without stepping outside.
Yet rowing is also a low impact activity with a small, well-defined range of motion, making twists and sprains a rarity. In “Row Daily, Breathe Deeper, Live Better: A Guide to Moderate Exercise,” Dustin Ordway describes indoor rowing as “a non-impact exercise that can be done at any age and at any level of effort. It can be done moderately...and does not have to be painful or intense.”
Types
Indoor rowing can be effective for various types of exercise. Done within 80 to 90 percent of your maximum heart rate, rowing on a machine will improve muscular strength, and, performed for sufficient duration, cardiovascular fitness, too.
Warning
The repetitive action of rowing, indoors or out, can cause strain and inflammation of the knee, spine and the tendons of the forearm. Rowing with a curved back can lead to lower back injuries. Pay attention to perfecting your technique and form, and stop training immediately if you experience any recurring pains.
References
- “Indoor Rowing: Perfection in Exercise”; Jay Nithus; 2010
- “Row Daily, Breathe Deeper, Live Better: A Guide to Moderate Exercise”; Dustin Ordway; 2008
Member Comments