Indoor rowers--commonly referred to as ergometers--were introduced in the 1950s and are now found in fitness clubs, athletic training facilities and home gyms around the world. Through the years, indoor rowers have been used by athletes and fitness enthusiasts for the benefits of providing a low-impact cardio, strength and conditioning workout.
Features
The main features of a rowing machine start with the flywheel, chain, handle and seat that produce the rowing action. The flywheel is responsible for producing the resistance while the chain and handle resemble the oar. The seat slides back and forth on a rail during each stroke. To measure your performance, indoor rowers feature a computer display that tracks workout data such as speed and pace, time, calories, wattage and power, strokes per minute, and distance.
Benefits
A natural rowing motion recruits nearly every muscle in your body. As a result, a workout on the rowing machine provides a low-impact cardio workout that also improves strength in the arms, legs, chest, back and abs. Using multiple muscle groups also makes the indoor rower a high-calorie burner while the full range of motion promotes flexibility and joint health. Your lower body's muscles are involved with every stroke as they initiate the drive and the upper body is involved as you pull the handle to your abdomen. The core, chest, back and abs are engaged at various points throughout the range of motion.
Workouts
Benchmark workouts on the rowing machine are generally measured in 500-m increments. For example, baseline workouts include 500 m, 1,000 m, 2,000 m and 5,000 m. Workout variations on the rowing machine are nearly endless. You can add intervals or partner relays to add a challenge to your workout or you can combine rowing with other exercises such as squats, pull-ups, push-ups or sit-ups. For example, row as far as possible in five minutes followed by performing as many squats as possible in four minutes. Repeat the rower followed by four minutes of pull-ups and finish with rounds of rowing, sit-ups, rowing and push-ups.
Cross-Training
Due to the low-impact total body workout indoor rowing provides, it is a common cross-training tool for athletes and fitness enthusiasts. To incorporate the rowing machine into your training program for cross-training, perform two to four workouts per week during the off-season and one to two workouts per week during the season. Keep the workouts 30 to 60 minutes in duration with short, intense workouts and long, aerobic workouts.
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