It’s time to row for better health.
As an engaging piece of equipment that combines cardio and strength, rowers are impeccable for full body conditioning.
And, rightly so. While you generally think that exercise bikes and ellipticals are the cutting edge of any gym, rowers are the rough diamond, especially if you want to focus on improving your endurance and diving. in an immersive workout for the whole body.
Because rowers are definitely the investment for your home gym – just like treadmills – it’s important to understand what features are worth considering and how to row properly. Upstream, we consulted with two professional rowing experts to explain the ins and outs of rowing – from some quality machines they recommend to how to properly operate the equipment.
What are the advantages of using a rower?
“Rowing improves your cardiovascular fitness as well as your overall strength and mobility, especially in the hips, as the fundamental movement of the movement is extension through the legs and hips,” said Annie Mulgrew, vice-president. CityRow’s founding instructor president, at The Post. “Using a rower allows you to get a full body workout at high intensity (burns significant calories!)
Plus, rowing removes the force other cardio exercises put on the joints, making it one of, if not the best cardio equipment, according to Mulgrew.
What muscles does a rower work?
“Rowing uses 86% of the muscles in your body; it’s a full body workout that uses all major muscle groups including chest, back, shoulders, arms, and specifically your legs and glutes, making it a calorie-burning machine and fats, ”adds Mulgrew. “Remember that your larger muscle groups use the most energy to function – 90% of the pulp of the rowing stroke is made up of the legs and hips. It means [with] every time, you maximize your energy reserves!
How to properly use a rower
“The rowing stroke is considered in a four-part process: catch, drive, release (or finish) and recover,” said Nancy Saylor, USRowing Level 2 coach and UCanRow2 instructor, who is 19 years old. professional rowing experience.
Below, she highlights exactly one easy-to-follow guide on using a rowing machine:
- Socket: This is where the seat is fully advanced with the knees bent, arms outstretched. If you were in a scull, your blades would “catch” (fall into) the water to take a hit.
- To drive: This is the only phase of the race where energy is expended. From the grip position, the legs are engaged pushing through the heels as the legs straighten and the arms bend.
- Release / Finish: The legs are flat, the arms are bent with the hand bringing the handle back to the body. “I like to call this phase ‘release’ rather than ‘finish’ because the word finish tends to make people stop here and there should be no pause in the stroke of the rowing,” he adds. she does.
- Recovery: This is the phase where you let the training phase do its work; it is a period of rest. Your body settles down with your arms straight, and your knees begin to bend as the seat moves toward the flywheel in preparation for the next stroke.
In advance, find the best rowers recommended by our experts, paired with the best rowers that fit the bill. And don’t forget to check out our extensive, expert-backed FAQs at the end of this guide for more rowing tips and information.
“If you want to be competitive, Concept2’s monitor is unbeatable for recording and tracking your times and is the industry standard,” Saylor said.
This highly acclaimed rower offers incredible performance tracking with its monitor, adjustable footrests, and an ergonomic handle for easy-to-use gear that costs just over $ 1,000.
“The WaterRower is a nice piece of equipment because it’s made of wood and stands upright when not in use,” Saylor said.
Keep in mind that the monitor is a bit slower to respond than the Concept2, although the water reservoir will add more resistance to your workout.
Enter the Hyrow, the high-performance rower with an incredible HD display, a paired app to measure your progress and heart rate, as well as a 10-roller system for effortless drag and running. Additionally, it looks amazingly stylish in your home gym and is a perfect quality rower for consistent use whether you are a beginner or advanced trainer.
As one of the most sought-after rowers, the Teeter Power10 Rower is the rower and elliptical hybrid that you didn’t think you needed. With two-way resistance, you’ll engage more muscles than a traditional rower for relatively the same price.
No, rowers don’t have to come with a high ticket price. The Sunny Health & Fitness Magnetic Rower is one of the best budget rowers, which features an LCD monitor, ergonomic, non-slip pedals and 16 tension levels to customize your workouts.
As a major brand of treadmills, it’s no surprise that NordicTrack has made the cut. His RW500 rower currently costs less than $ 1,000 and has an incredibly comfortable molded seat, oversized swivel pedals with adjustable nylon foot straps, and a beautiful display that highlights total shots, distance and more.
We are all on the Snode Water Rowing Machine because it has a virtual community that encourages you to reach your fitness goals and according to the experts we spoke with it is fundamentally unmatched. This model comes with a trainer led training app and a stunning display that will motivate you for your full body rowing workouts.
A wooden beauty, the Ergatta Rower is a splurge-worthy model that looks clean and classic in your home gym. Notably, its game-based workouts provide fun challenges to your fitness routine while its digital touchscreen simplifies your sweat session.
If you’re training in a smaller space, look no further than Marcy’s Folding Regenerative Rower. It’s foldable (which we love) and it still has all the basic features you need to experience the benefits of rowing.
Modern and affordable, the Joroto Magnetic Rower features a beautiful LCD display and is designed with a high quality aluminum flywheel, ideal if you want a smooth row and quiet workout. In addition, you can make the machine in an upright position for space-saving storage.
All your rowing questions, explained by professional rowers
Is rowing considered strength training?
“Yes, rowing is both cardio and strength training that uses the power of resistance to build muscle,” Mulgrew said. “The resistance provided in the water [rowers] as well as the effort put into the blow by the rower allows a feeling of resistance much more natural and helps you to become stronger, more quickly.
What’s the best way to row while avoiding injury?
According to Saylor, “good form and technique” coupled with “knowing your limits” are important in preventing injury.
“Once you have mastered your technique, you can work at higher intensities,” adds Mulgrew. “Due to the low impact nature of the rower, the risk of joint fatigue is significantly lower than other forms of cardio like running and spinning. “
What are the best rowing exercises for beginners?
“Beginners can start by working on their form and with short rowing intervals to get a feel for the machine and the movement,” recommends Mulgrew. “You can progress by testing different resistances and stroke frequencies to find what works for you. “
What are the best rowing exercises for advanced athletes?
“Being an advanced rower means you are able to be consistent in both your stroke frequency and your split times,” Mulgrew said. “So the best advanced level rowing workouts are those that demand higher intensities for longer periods of time. “
What should i look for in a rower?
“If your goal is to be competitive, the instructor is key,” advises Saylor.
“A padded seat will provide increased comfort during your workout and foldability is essential for those who live in smaller spaces for standing and storing,” adds Mulgrew. “A rower with a waterwheel simulates the experience of rowing on water, which gives a more natural and organic feel.”
How often should I row? Do I have to row every day?
“To feel and see results, you’ll want to be consistent in your rowing workouts by doing at least 30 minutes two to four times a week,” Mulgrew said. “Rowing can be done daily depending on how hard you are rowing (and your own specific goals may require you to row daily), but you don’t have to do it daily to reap its full benefits. “
Plus, consistently committing twice a week for months is better than exhausting yourself after doing seven times a week for just a few weeks, Mulgrew explained.
Can I lose weight while rowing?
“Like all calorie-burning workouts, rowing can lead to weight loss if it is part of a healthy lifestyle,” Mulgrew said. “With regularity not only will you lose weight, but the resistance of rowing will help you build muscle throughout your body. To feel better, engage in a varied weekly routine that includes rowing as well as strength and mobility workouts.
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