Rowing machines -- commonly called indoor rowers or ergometers -- are designed to simulate water rowing, but it also provides a low-impact total body workout for athletes and workout enthusiasts. The specific design and rhythmic motion of the rowing machine incorporates the lower body, upper body and core along with raising your heart rate for a cardiovascular workout. A built-in computer allows you to track your workout performance to maximize fitness benefits.
Technique
Proper technique on the rowing machine is essential for maximizing the workout benefits with efficient use of your strength, energy and power along with staying injury free. The rowing motion is a continuous motion that starts with the knees flexed and handle by the shins. The drive phase is initiated by an exhale and the legs pushing the foot rests and ends when the legs are fully extended with the shoulders back, elbows flexed and handle next to the stomach. The following phase is the recovery phase where you inhale and allow the hands to move away from the body with the upper body moving forward followed by flexing the knees to return to the starting position.
Total Body
Using the proper technique for the rowing motion incorporates nearly every muscle in the upper body, lower body and core. The lower body is used in the drive phase while the upper body is used to finish the stroke as you pull the handle to the stomach and the core is used throughout the motion to stabilize the body. Using the full range of motion promotes strength and flexibility with every muscle group.
Calories
Incorporating multiple muscle groups with repeated motions allows your body to burn a significant amount of calories per hour. For example, if you weigh 160 lbs. and use the rowing machine for 60 minutes you'll burn 511 calories. If you weigh 200 lbs., you'll burn 637 calories; 763 calories if you weigh 240 lbs. Along with burning significant calories, the low-impact nature of the rowing machine is easy on the joints, knees and ankles as you move through a natural range of motion.
Circuit Workout
Rowing machines allow a wide range of versatility with workouts based on your individual fitness level and fitness goals. For example, if your goal is to increase cardiovascular endurance, you can use long-distance workouts such as rowing 500 m, 2,000 m or 5,000 m. Athletes can also use the rowing machine for cross-training workouts or total body strength, speed, power and stamina. An athlete can row for 500 m followed with 30 repetitions of bench press, 1,000 m of rowing, 20 repetitions of bench press until finishing with 2,000 m of rowing and 10 repetitions of bench press.
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