Rowing machines are popular in gyms, schools and homes and are also used by competitive and recreational water rowers for indoor training. Some rowers specialize in indoor rowing and race in events such as the American CRASH-B world indoor rowing regatta or the British Indoor Rowing Championships. Rowing is also a common form of training used by a variety of sportsmen including soccer, hockey, rugby and football players because it offers an effective all-round workout which can be closely monitored and adjusted to meet even the fittest athletes' requirements.
Types of Rowing Machine
Rowing machines are available in a variety of designs. Some use tanks filled with water for resistance while others utilize large fans. Some home use machines rely on hydraulic cylinders attached to lever arms and a few commercial quality machines use electromagnetic resistance. Concept 2, the rowing machine used in all indoor rowing competitions, uses a fan for resistance and is the most popular rowing machine in gyms and with competitive and recreational outdoor rowers.
Advantages
Rowing machines provide a low impact workout that does not cause potentially injurious jarring to your joints. Because a rowing machine uses the majority of your muscles, rowing burns a large number of calories and also helps to develop both cardiovascular fitness and whole body muscular endurance. Rowing machines are generally smaller, lighter and cheaper than treadmills and cross trainers of an equal quality and many models can be easily dismantled for storage. With the exception of electromagnetic resistance models, rowing machines require no external power source so can be used almost anywhere even if there is no ready supply of electricity.
Rowing Technique
Poor rowing technique can lead to injury so it is important to ensure you always use your rowing machine correctly. Sit on the machine and place your feet on the footplates -- secure your feet in place using the straps. Bend your knees, slide forward and grasp the handles with an overhand grip. Push off with your legs and, as the handle passes over your extending knees, pull with your arms. Pull the handle into your midsection. Extend your arms and then bend your knees to return to the starting position. Try to use your legs as much as possible so that your arms don't get unnecessarily tired. Maintain an upright posture and keep your head up and looking forward.
Benefits
Rowing is an effective cardiovascular exercise. As you row, your muscles require an increased supply of oxygen and your heart and lungs must work harder than usual to meet this demand. Your heart rate and breathing rate speeds up as you exercise and your blood vessels dilate to allow a greater flow of blood. As a long term benefit of this type of exercise, your heart, lungs and circulatory system get stronger and more efficient. Increased cardiovascular fitness is strongly linked to increased cardiovascular health. The repetitive action of rowing will also increase your muscular endurance especially in your legs, back and arms.
Rowing Disadvantages
Rowing is a very effective exercise but it is not suitable for everyone. The action of rowing is quite demanding on the muscles and structures of your lower back. If you have a history of lower back problems, you may find that rowing exacerbates your condition. Some users report that long rowing workouts are uncomfortable and make their butts hurt. Although you can partially remedy this by buying a specially designed gel-filled seat cover, being uncomfortable can reduce your exercise enjoyment.
References
- "Row Daily, Breathe Deeper, Live Better: A Guide to Moderate Exercise"; Dustin Ordway; 2008
- "Rowing Faster"; Volker Nolte; 2004
- "Home Fitness: Designing Your Own Home Gym and Workout Plan"; Suzanne Falaschetti; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
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