How to use a rowing machine to lose weight and improve endurance

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What you need

Rowing machine

Rowing is an effective and popular exercise in CrossFit. A rowing machine is used to simulate the work of a rower in a boat, but only in a gym environment. At the same time, a fairly high cardiovascular load is placed on the body - it’s not for nothing that rowing is included in the group of so-called cardio exercises. Today we will tell you about which muscles are involved when rowing, about the harms and benefits of rowing, and we will also tell you in detail how to properly exercise on a rowing machine.

What are the benefits of using a rowing machine?

Helps you lose weight without harming your joints

Rowing burns Calories burned in 30 minutes for people of three different weights about 210 kcal for 30 minutes of work at an average pace (for a person weighing 60 kg) - the same as exercise on an exercise bike. Or even moreA comparison of energy expenditure during rowing and cycling ergometry. In one and a half months of training on a rowing machine, you can lose about 1 kg of fat and build 600 g of muscle without any diets.

Running burns more calories, but it also puts stress on your leg joints, which can be a problem for people who are older, have bad knees, or are overweight.

During rowing, there is no shock load, and the body weight is supported by the simulator itself. Therefore, this type of cardio is perfect for people of any age and weight.

Harmoniously develops the muscles of the whole body

Unlike running or cycling, in which the legs work much more than the arms, rowing harmoniously pumps both the upper and lower body.

In one whole stroke, the biceps and triceps, the deltoid muscles covering the shoulder joint, and the core muscles - the abs and back extensors, trapezius and latissimus dorsi - manage to work. As well as hip flexors, quadriceps and hamstring muscles, buttocks, foot flexors and extensors.

In one study, Comparative analysis of basal physical fitness and muscle function in relation to muscle balance pattern using rowing machines, 8 weeks of rowing increased torque (force x distance) in participants' elbows, shoulders, lower back, and knees by more than 30%.

In another experiment, one and a half weeks of classes increased the strength of the back muscles by 10.7%, and the strength of trunk flexion (abdominal muscles) by 36.4%.

Increases stamina

Like any cardiovascular exercise, rowing develops overall endurance and improves Cardiovascular Effects and Benefits of Exercise, The Benefits of a Rowing Machine cardiovascular health. As a result of such training, you will be able to work at an energetic pace for longer, and everyday tasks will no longer cause shortness of breath and fatigue.

Helps correct posture

Rowing strengthens the back muscles and requires symmetrical, perfectly balanced movement of all muscles in the body, which can lead to improved posture over time. Thus, in one study, Effects of Indoor Rowing Exercise on the Body Composition and the Scoliosis of Visually Impaired People: A Preliminary Study, six weeks of training on a rowing machine five times a week reduced the Cobb angle for scoliosis by 1.1°.

What muscles work?

Rowing on a rowing machine is universal in nature, that is, it is suitable for people with different athletic training and different body types.

In particular, such classes are recommended for people with medical restrictions in sports, as well as those who are very overweight. A sitting position during training ensures the safety of the knee and hip joints when the athlete is heavy.

When the technique is performed accurately, the rowing machine pumps the following muscle groups throughout the body:

arms: wrist extensors and flexors, triceps, biceps;
shoulders: front and rear deltas;
back: vertebral columns, trapezius muscle, latissimus dorsi;
legs and buttocks: hamstrings, gluteus maximus, quadriceps;
abs: internal and external oblique muscles.

Additional load falls on the pectoral muscle.

The main feature of rowing using a rowing machine is the simultaneous activity of a large number of different muscles of the body. Intense work of the body increases the number of heart contractions, which creates an incomparable cardio effect during the training process.

How to use a rowing machine correctly

Sit on the rowing machine, place your feet on the platforms and secure the straps so that they are located above the laces of your sneakers. You can adjust the special insert to fit your foot size.

Grab the handle of the exercise machine shoulder-width apart, bend your knees and roll the seat closer to your feet. Place your shins vertically, tilt your body forward so that your shoulders are in front of your hips, and straighten and relax your arms. This phase is called capture.

Next, the stroke or thrust phase begins. Press your heels into the stand and push the machine with your legs, straightening your knees and at the same time slightly extending your back. Do not strain your hands - in the first phase of the movement they simply hold the handle.

Footwork accounts for 70% of the power of your stroke, so try to push off strongly without using your arms or back. At the same time, keep your body rigid and tense, do not relax your back.

When the handle crosses your knees, bend your arms and powerfully pull it towards your body, bending slightly back. At the extreme point, your forearms should be parallel to the floor, your legs should be fully straightened. This phase is called the end of the stroke, or exit.

Next, the recovery or return phase begins. Fully extend your arms and slightly tilt your body forward, bending at the hip joint. Then bend your knees and slide forward, shifting your weight from your heels to your toes and maintaining the position of your arms and body until you are in the starting position.

Continue rowing without pause at the extreme points. Try to make the movement smooth and continuous.

How to choose?

Purchasing can be confusing for a newbie. In most cases, the determining factors are the price and appearance of the model. Some look at reviews about the simulator they are interested in, others ask the seller.

Before purchasing, it is important to study a number of parameters:

Height and weight restrictions. Take the latter based on simple calculations, actual +15 kg. This will allow you to train comfortably. In this case, wear will be minimal.
What loads? The model may be completely useless if the power is insufficient. Initially, it is recommended to check the simulator in operation, make sure the comfort and sensations when working with it.
How noisy. The requirement is not relevant if you have a separate room for training, otherwise it is advisable to select a silent model.
How much space does it take when folded?
Pulse measurement and control. If this data is critical to health monitoring, it is better to ensure that it is available.
Frequency of maintenance and the need for modifications (carpets, roller lubrication, manipulation of cylinders to reduce noise).

What mistakes should you avoid when using a rowing machine?

Poor rowing technique causes you to overexert yourself, prevents you from making a powerful stroke, and increases your risk of injury. We will list the main mistakes common to most beginners.

Bend your knees until your arms straighten

At the end of the stroke, you must first straighten your arms and only then bend your knees. If you break this sequence, you will have to throw your hands over your bent knees, which will simply break your movement.

Rowing with bent arms

In the first phase of the movement, the arms are completely straightened and relaxed. If you start the stroke with your arms bent and keep them tense, your biceps will quickly fatigue and the stroke will not be nearly as powerful as if you were using your legs.

Rowing with bent wrists

Bending your wrists increases the stress on your joints and increases your risk of injury. Keep your arms relaxed and make sure your hands are in line with your forearms, without creases or bends.

Elbow extension to the sides

If you lift your shoulders and push your elbows out to the sides, your body is doing extra work that needlessly fatigues your back and shoulder muscles without providing any benefit.

Make sure that your shoulders are not pulled towards your ears, and that your elbows are located closer to your body and extend beyond the body line at the end of the stroke.

Too much body extension

If you lean back too much during the recovery phase, it will take a lot of force to bring your body back to a straight position. The energy consumption for such a return exceeds the benefits of an extended stroke.

Extending your legs too quickly

You straighten your legs and move back, but at the same time leave the handle in front and only then work with your back. With such an error, part of the energy from the kick is wasted. Make sure that your body and arms do not remain in front, but accompany the movement with your legs.

Premature back engagement

If you lean your body back too early, your back extensors take some of the work away from your legs. As a result, the load on the lower back increases and rowing efficiency decreases. So push off with your legs first and only then engage your back.

Strong forward lean

If you bend your back too much during the catch phase, so that your stomach rests on your hips and your shoulders extend beyond the line of your knees, the lower back muscles become stretched and lose tension. Subsequent sudden extension may result in injury. Make sure that your shoulders do not go beyond your knees, and that your back is always “charged.”

Best Aeromagnetic Rowing Machines

DFC R304M

Rowing is an effective means of achieving a beautiful, sculpted body. A new product from DFC will help those who set out to improve their health and become better. The budget model is intended for use at home. It is based on an aeromagnetic loading system. An undeniable advantage is that the design is foldable. There is no need to prepare a separate room for classes. It is enough to select a free corner and you can study. For ease of movement, wheels are installed. Unevenness compensators will make it possible to practice on any type of surface.

DFC R304M

Advantages:

12 resistance levels with manual switch;
monochrome LCD display displays heart rate and other information necessary for a full workout;
built-in signal receiver from the chest cardio belt;
15 built-in programs;
The maximum permissible weight is 136 kg.

Flaws:

The delivery package does not include a chest cardio belt;
system in English.

AeroFit R700

Designed for commercial use. It will easily improve your poor health and help you lose excess weight. It has passed European safety and quality certification. Combined with an attractive appearance, there is no doubt that the buyer is facing a leader in its class. The unique design accurately recreates the sensations of real rowing.

AeroFit R700

Advantages:

smooth, quiet running;
the ability to adjust the console in height and angle of inclination;
the handles are equipped with an anti-slip coating;
foot platforms have straps to secure the feet;
ergonomic seat will not cause discomfort during long-term training;
equipped with a chest pulse sensor;
frame made of aluminum;
16 operating modes;
informative display.

Flaws:

a small number of preset training programs.

SPIRIT CRW800

A professional model originally from Taiwan, it is created to maintain the body in exemplary condition and meets all the requirements of high-traffic fitness clubs. In production, high-strength 3 mm steel was used, coated with two layers of wear-resistant polymer paint. The LED display, which has a pleasant glow, displays all the necessary information for fruitful training. Depending on the result obtained, you can always change the course of the lesson.

SPIRIT CRW800

Advantages:

folding design for use in small spaces;
The angle and height of the console are adjustable;
simple software;
16 resistance levels;
comfortable, easily adjustable pedals;
12 preset programs;
possibility of measuring pulse;
Suitable for people weighing 205 kg.

Flaws:

heavy weight;
the price leaves much to be desired.

What exercises can you do to establish technique?

Work only with hands and body

This exercise will help correct errors associated with hand work.

Fully straighten your legs, straighten your back and for a minute work only with your arms, pulling the handle towards your chest. Watch the position of your wrists, do not raise your shoulders or spread your elbows to the sides.

In the next minute, connect the case to work. Make sure that your back does not bend back too much and remains “charged”.

Working with pause

Another arm exercise that will teach you to take the correct position during the exit phase.

Complete the stroke and pause. Check the position of your elbows, shoulders and wrists, and the angle of your body. If you imagine your body as a clock hand, it should be at 11.

After a pause, straighten your arms, perform a return and a new stroke.

Pause before recovery phase

This movement will teach you to first straighten your arms and only then bend your knees.

Perform the stroke, then straighten your arms, tilt your body slightly and pause for 1-2 seconds. After this, end the recovery phase and take a new stroke. Repeat 10 times.

Movement with legs only

This exercise is useful for those who have difficulty feeling the movement of their legs and work mainly with their back and arms.

Straighten your arms, fix the position of your back and work only with your legs, pushing off and driving back up. Do 10 of these strokes.

The effectiveness of rowing for the development of spinal muscles

The mechanics of movement when performing rowing are similar to the deadlift, a basic exercise that many athletes consider the best for muscle development. Deadlifts allow you to build a powerful back and build impressive arms.

All professional rowers have a wide and muscular back, powerful and pumped up arms. Similar figure development can be achieved through regular exercise with a rowing machine. This becomes possible only with full compliance with the technique of performing rowing movements.

What to do if your back hurts from using a rowing machine

Since rowing puts a lot of stress on the back extensors, if you have problems with the lumbar spine, start the session carefully and monitor the sensations. Row for no more than 20 minutes without stopping, then take a break and do a few stretches.

Pulling your knees to your chest

Grasp your legs under your knees with your hands and pull them closer to your chest so that your pelvis lifts off the floor. Press your thighs toward your stomach and hold the position for 30 seconds. Then return your feet to the floor, rest a little and repeat two more times.

Kneeling back stretch

Get on all fours, place your knees under your hips and your palms under your shoulders. Then push your pelvis back and sit on your heels, lower your head. Spend 30 seconds in this position. Feel your back and shoulders stretch.

Abdominal stretch

Lie on your stomach, straighten your legs. Leaning on your hands, lift your chest off the mat and stretch the top of your head toward the ceiling. Don't lift your hips off the floor or lift your shoulders toward your ears. Feel how your stomach stretches. Spend 30 seconds in this position, lower your chest to the floor, rest a little and repeat two more times.

Tips for choosing

Exercise machines are quite expensive, so you need to choose carefully. To begin with, allocate a certain budget beyond which you do not want to spend - this way you will protect yourself from the temptation to overpay.

If you know fitness trainers or friends who have already bought a home exercise machine, consult them. Ask about which models they personally like and why. Ask to share your training experience.

What to look for when choosing and purchasing a simulator:

Manufacturer - popular brands are responsible for the quality and safety of their products, but cost more;
Functionality – decide for yourself what type of training you will do and choose a model with the necessary functionality. You should not buy expensive models for professionals if you are not going to practice seriously.
Load system – we have already written about the advantages and operating principles of various models in this material.
Dimensions – bulky models are designed for fitness clubs; they may not fit in your home.

How to Use a Rowing Machine to Build Endurance

Below are two programs from coaches Terry O'Neill and Alex Skelton's great guide to indoor rowing:

Basic conditioning is suitable for those who lead a sedentary lifestyle and have not been involved in sports or fitness for a long time. It will help you gradually adapt to the load and, in 8–12 weeks, bring your sessions to 30 minutes of continuous rowing.
Rowing for 20 or 40 minutes is useful for those who have already mastered the technique, are looking to increase their performance and are ready to exercise regularly from 3 to 5 days a week.

Basic conditioning program

Throughout the program, you will work at 75% of your maximum heart rate (HRmax).

To calculate this indicator, use the formula: 220 - age = HRmax . For example, if you are 30 years old, HRmax would be 190 beats/min, and 75% of HRmax would be 142 beats/min.

If you don't track your heart rate with a wristband or chest strap, use your feel to work at a conversational pace. You can exceed it when you have the strength and desire.

Exercise regularly - 3-4 times a week with a rest day between workouts. Start with the first step and move on to the next only when the previous one is perceived comfortably:

One minute of rowing, 30 seconds of rest - 5 laps . Each session, add one lap until you reach eight. Then move on to the next step.
Two minutes of rowing, 30 seconds of rest - 5 laps . In the same way, add one circle at a time to eight.
Three minutes of rowing, 30 seconds of rest - 5 laps . The same as in the first two steps.
Four minutes of rowing, 30-60 seconds of rest - 4 laps . Gradually add one circle at a time until you reach seven.
Five minutes of rowing, 30-60 seconds of rest - 4 laps . Increase to seven circles and move on to the next step.
Increase continuous work time faster than in previous stages. For example, try doing 4 laps of 7.5 minutes of rowing with a short rest in between, then in your next workout, three laps of 10 minutes or two laps of 15 minutes. Once you reach 20 minutes of continuous rowing, start adding 2 minutes each session until you reach 30 minutes of rowing without a break.

Rowing for 20 or 40 minutes

This program lasts nine weeks and is divided into periods of preparation, development and strengthening. In each of them the load gradually increases.

The program is designed for training 3-5 days a week. If you're doing three sessions a week, do the first three workouts and then move on to the next week.

As for training time, choose a program based on your capabilities. In the files below you will find tables with a training schedule:

Rowing program for 20 minutes →
Rowing program for 40 minutes →

General recommendations

After fifteen minutes of exercise, you must take a break of 30 to 60 seconds, during which it is recommended not to rest, but to pump up your abs, do push-ups or squats with your own weight. If you practice without such pauses, your back will hurt.

People with spinal or back problems should use a rowing machine in the presence of a qualified trainer. The slightest deviation from the technique of execution, if there is no mentor nearby, can aggravate your well-being.

Gaining an athletic physique with a powerful, well-developed back and pumped-up strong arms can only be achieved by following all the recommendations for working with a rowing machine and strictly following the correct execution technique.

How to combine rowing with other exercises

You can include rowing with strength training and other forms of cardio.

Such workouts really burn a lot of calories, improve strength endurance and save time, but they are only suitable for healthy people who are not overweight and have some experience in rowing and strength training.

We will give several options from CrossFit.

Chipper with rowing

Perform in a row, without rest if possible:

50 air squats;
25 calories from rowing;
40 Russian kettlebell swings;
20 calories from rowing;
30 press folds;
15 calories from rowing;
20 push-ups;
10 calories from rowing;
10 burpees.

Contraindications to classes

If a person is susceptible to any of the diseases listed below, then he can begin training only after visiting a doctor.

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Radiculitis
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High blood pressure

Best Electromagnetic Rowing Machines

OXYGEN TYPHOON HRC

The electromagnetic load system opens up new opportunities for students. Variability of settings for almost every user. Equipped with a reinforced double frame, covered with 2 layers of paint and varnished.

OXYGEN TYPHOON HRC

Advantages:

anatomical seat;
smooth ride;
quiet operation;
the build quality is excellent;
takes up little storage space.

Flaws:

small monitor, hard to read;
range of motion is limited due to compactness.

Best Mechanical Rowing Machines

Brumer TF 403-B1

For little money, the equipment will rehabilitate you after surgery, help you improve your figure and strengthen your heart. Such quality as reliability allowed the simulator to gain recognition among users. Will not take up much space in a house or apartment. It does not require power to connect; it is self-contained. The guide frame is made of aluminum.

Brumer TF 403-B1

Advantages:

aluminum handrails that rotate 360 degrees;
Scan mode reads indicators and displays them on the screen;
light weight when assembled.

Flaws:

non-collapsible design;
no pre-installed programs;
to preserve the floor, a carpet underlay is recommended;
for users with a maximum weight of 100 kg.

Torneo Golfctream V-117

Compact dimensions combined with low weight increase the product's attractiveness as a home installation. The training computer reads calories, distance traveled, strokes and distance traveled. Then it displays the received data on a small LSD display. The resistance is provided by two hydraulic cylinders mounted on the sides.

Torneo Golfctream V-117

Advantages:

folding mechanism;
will not take up much space;
easy storage;
easy assembly using the included keys;
5 resistance levels.

Flaws:

maximum weight - 100kg;
noisy. The problem is eliminated by modifying 6 plastic rollers;
the cylinders enter the working position after 10 - 15 strokes.

Kettler Kadett Rowing machine

The minimalistic design incorporates popular elements: a longitudinal frame with a movable seat, working handles and footrests. The simulator is intuitively simple and will not cause difficulties in use. Equipped with a folding device for compact storage. The combination of functionality, minimalist size and reasonable price has made the model a favorite on the market.

Kettler Kadett Rowing machine

Advantages:

12 modes;
the ability to monitor the dynamics and quality of a set of exercises;
displays heart rate;
ear clip-heart rate monitor included;
“Fitness test” examines the body’s ability to recover after exercise;
floor unevenness compensators.

Flaws:

There are no transport wheels.

Best Magnetic Rowing Machines

Torneo Octopus V-210

Representative of the budget segment of the market for sports at home. With its help, they increase the body's endurance and pump up all muscle groups. The ability to be stored folded will be an undeniable advantage for those who do not have a specially designated training room. Wheels are installed at the bottom of the frame for easy movement when assembled and ready for use. The light weight of the structure will not cause difficulties for women and children. It is equally convenient for beginners and professionals to practice on it.

Torneo Octopus V-210

Advantages:

easy to use;
intuitive assembly;
the display shows all the necessary parameters;
quiet in operation;
a budget option;
All necessary tools are included in the kit.

Flaws:

no heart rate monitor;
it is impossible to fix the leg supports on a slope, the straps are not tight;
The counter resets every 10 km.

Sport Elit SE-104

Measured, smooth movements exactly simulating rowing. During operation, there are no jerks or dips in movement. The informative display will show you everything you need to know during your workout.

Includes two types of sports equipment:

cardio simulator that develops endurance, strengthens the heart and burns excess weight;
power. It will strengthen the muscles and build the figure that the user has dreamed of for a long time.

Sport Elit SE-104

Advantages:

steel pipes and channels with stiffeners act as the basis;
a large seat silently sliding along the frame;
foot clamps on pedals;
autonomous work;
folding mechanism;
compact sizes.

Flaws:

small display;
no built-in programs.

COACH 2

The new product has a stylish industrial design, which is characterized by double aluminum rails. The length is optimal for tall people over 2 m. Developed in collaboration with professional rowers. They selected the optimal seat height for placement and wide footrests.

rowing machine COACH 2

Advantages: