Rowing is an exercise that's great for your overall health and fitness and can also be fun. Not only do rowing machines provide a low-impact, full-body workout, scientific research shows that rowing can help you lose weight and lower your risk for many diseases.
Identification
Rowing machines, sometimes referred to as ergometers, or ergs, are designed to mimic the action of outdoor rowing on a body of water. They date back to around 1900, but in the 1950s and 1960s began to be designed and manufactured for athletic training and power measurement.
Effects
Vigorous rowing can improve your aerobic capacity, help you develop muscular strength and endurance, improve flexibility and also burn calories that can aid in weight loss, according to Joe Luxbacher, men's soccer coach at the University of Pittsburgh. Rowing may also protect your articular cartilage, the tissue at the ends of most bones that allows frictionless movement of your joints, and help prevent osteoarthritis, reports orthopedic surgeon Dr. John Degnan, with the University Orthopedic Clinic in Knoxville, Tenn.
Types
There are four basic types of rowing machines, based on how they work: hydraulic resistance machines, the least likely to feel like you're rowing on the water; air resistance, a noisier type of machine, which simulates rowing on the water by using air pressure and a flywheel; water resistance machines that are the heaviest and use water pressure to create resistance; and magnetic resistance machines, generally the quietest and allowing the fastest change in resistance, but they may not simulate rowing as well as the others.
Features
Some rowing machines come equipped with a monitor to measure pace, distance, power output, calories burned and heart rate. A few models may also allow you to program your workout to include distance or time rowed and a rest period between intervals. The most expensive models have monitors with a visual display of the force of your stroke and a continuous tracking against an imaginary "pace" boat for each interval in your workout.
Costs
The least expensive models are the hydraulic machines, but as of 2010, all models start at a few hundred dollars on up to several thousand, depending upon the features you choose. You should try out all models you're interested in to see if those pricey extra features are worth the extra cost.
Considerations
Any rowing machine you buy shouldn't be jerky; it should have a comfortable seat that slides back and forth smoothly and allows full extension and flexion of your knees. You should also have plenty of room in front of you to allow for full extension of your shoulders and arms. Look for a machine and platform of sturdy construction that can easily support your weight. Air machines should also have a narrow mesh cover over the fly wheel to prevent injury to your fingers. Machines can have a length of just under 4 feet to longer than 8 feet, and weigh from 35 to 200 lbs., something you'll need to consider when looking at your workout space.
Warning
The American College of Sports Medicine warns that if you have a history of low-back pain, you may need to consult with your doctor before attempting exercise on a rowing machine and may require consultation to develop a proper rowing technique to prevent injury. You should also check the warranties offered on any machine you're considering, to make sure it comes with at least a one-year parts and labor warranty.
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