It’s time to row towards better health.
As an attractive piece of equipment combining cardio and strength, rowing machines are perfect for total body conditioning.
That’s right. While you normally think of stationary bikes Y elliptical machines To stay on the cutting edge of any gym, rowing machines are the diamond in the rough, especially if you want to focus on increasing your resistance levels and immersing yourself in an immersive full-body workout.
Because rowing machines are definitely the investment for your home gym – Very similar treadmills – it is important to understand which features are worth analyzing and how to row correctly. Next, we consulted two professional rowing experts to explain the ins and outs of rowing, from some quality machines they recommend to how to get the equipment working properly.
What are the benefits of using a rowing machine?
“Rowing improves your cardiovascular fitness, as well as your strength and mobility in general, especially in the hips, since the fundamental movement of the stroke is the extension through the legs and hips.” Annie mulgrew, Founding VP Instructor of row cityhe told the Post. “Using a rowing machine allows you to get a high-intensity, full-body workout (a huge calorie burn!) That’s also low-impact, reducing your risk of injury.”
Additionally, rowing removes the force that other cardio exercises put on the joints, making it one of the best cardio equipment, if not the best, according to Mulgrew.
What muscles does a rowing machine work?
“Rowing uses 86% of the muscles in your body; is a full body workout that uses all major muscle groups including the chest, back, shoulders, arms, and most importantly the legs and glutes, making it a killer machine for burn calories and fat, ”Mulgrew adds. “Remember, your largest muscle groups use the most energy to function, with the pulp portion of the rowing motion being 90% legs and hips. This means [with] With each stroke, you are maximizing your energy reserves! “
How to use a rowing machine correctly
“The rowing stroke is considered in a four-part process: Catch, Push, Release (or Finish) and Recovery,” USRowing Level 2 Trainer and UCanRow2 Instructor Nancy Saylor, who has 19 years of professional rowing experience, told the Post.
Here’s exactly one easy-to-follow guide on how to use a rowing machine:
- Capture: This is where the seat is fully forward with your knees bent and your arms straight. If you were in a scull, your paddles would be “catching” (falling into) the water to strike.
- Drive: This is the only phase of the stroke where energy is expended. From the catch position, the legs are hooked by pushing through the heels while the legs are stretched and the arms are bent.
- Release / Terminate: The legs are flat, the arms are bent with the hand bringing the handle closer to the body. “I like to refer to this phase as ‘release’ rather than ‘finish’ because the word finish tends to make people stop here and there should be no pauses in the row stroke,” he adds.
- Recovery: This is the phase where you let the driving phase do its job; it is a period of rest. Your body settles with your arms straight and your knees begin to buckle as the seat moves toward the steering wheel in preparation for the next blow.
Below, find the best rowing machines our experts recommend, combined with the best rowing machines to suit your needs. And be sure to check out our extended, expert-backed FAQ at the end of this guide for more tips and information on rowing.
“If you want to be competitive, the Concept2 monitor is unbeatable for recording and tracking your times and is the industry standard,” Saylor said.
This highly acclaimed rower features incredible performance tracking with its monitor, has adjustable footrests, and an ergonomic handle for easy-to-use gear that costs just over $ 1,000.
“The WaterRower is a beautiful piece of equipment because it is made of wood and it stands upright when not in use,” Saylor said.
Be sure to note that the monitor is a bit slower to respond than the Concept2, although the water tank will add more resistance to your workout.
Enter the Hydrow, the high-performance rowing machine that has an incredible HD display, a paired app to measure your progress and heart rate, plus a 10-reel system for effortless drag-and-operation. Plus, it looks incredibly stylish in your home gym and is a perfect quality row for consistent use, whether you’re a beginner or an advanced trainer.
As one of the most popularly sought after rowers, the Teeter Power10 Rower is the hybrid elliptical and rowing machine you didn’t know you needed. With bidirectional resistance, you will engage more muscles than the traditional rower for relatively the same price.
No, rowers don’t have to come with a high entry price. The Sunny Health & Fitness Magnetic Rowing Machine is one of the best inexpensive rowing machines out there, featuring an LCD monitor, ergonomic, non-slip pedals, and 16 tension levels to customize your workouts.
As one of the best treadmill brands, it’s no surprise that NordicTrack made the cut. Your RW500 Rower costs less than $ 1,000 right now and has an impressively comfortable molded seat, oversized pivoting pedals with adjustable nylon foot straps, and a beautiful display that highlights total hits, distance, and more.
We love 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 to, it’s basically unmatched. This model comes with a coach-led training app and impressive screen that will motivate you for your full-body rowing workouts.
A wooden beauty, The Ergatta Rower is a splurge-worthy model that looks sharp and classic in your home gym. In particular, its game-based workouts provide fun challenges to your workout routine, while its digital touchscreen makes your sweat session more streamlined.
If you’re exercising in a smaller space, look no further than the Marcy Collapsible Regeneration Row. It’s foldable (which we love) and still has all the basic features you need to reap the benefits of rowing.
Modern and affordable, the Joroto magnetic rowing machine has a gorgeous LCD display and is designed with a high-quality aluminum flywheel that is ideal if you want to row smoothly and exercise quietly. Also, you can put the machine in a standing position to save storage space.
All your questions about rowing, explained by professional rowers
Is rowing considered strength training?
“Yes, rowing is both a cardiovascular and a strength exercise that uses the power of resistance to build muscle,” Mulgrew said. “The resistance provided in the water [rowers] as well as the effort that the rower puts into the stroke, it allows a much more natural feeling of resistance and helps you to be stronger, faster ”.
What is the best way to row avoiding injuries?
According to Saylor, “good form and technique” along with “knowing your limitations” is important in preventing injury.
“Once you master your technique, you can work at higher intensities,” adds Mulgrew. “Due to the low-impact nature of the rowing machine, the risk of stress on the joints is significantly lower compared to other forms of cardio such as 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 become familiar with the machine and the movement,” recommends Mulgrew. “You can move forward by testing different resistors and stroke frequencies to find what works for you.”
What are the best rowing exercises for advanced level athletes?
“Being an advanced rower means you can be consistent in both your stroke rate and your split times,” Mulgrew said. “So the best advanced-level rowing workouts are the ones that demand higher intensities for longer periods of time.”
What should I look for in a rowing machine?
“If your goal is to be competitive, the monitor is key,” Saylor advises.
“A cushioned seat will provide more comfort during your workout and the folding ability is key for those who live in smaller spaces to stand and store,” Mulgrew adds. “A paddle with a water wheel simulates the experience of paddling on water, which creates a more natural and organic feeling.”
How often should I row? Should I 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 every day depending on the intensities you are rowing at (and your own specific goals may cause you to row every day), but you don’t have to do it every day to reap the full benefits.”
Plus, consistently committing to doing it twice a week for months is better than burning out after doing it seven times a week for just a few weeks, Mulgrew explained.
Can I lose weight by rowing?
“Like all calorie-burning exercises, rowing can result in weight loss if included as part of a healthy lifestyle,” Mulgrew said. “With consistency, not only will you lose weight, but the resistance of the rowing will help you build muscles throughout your body. To feel your best, commit to a varied weekly routine that includes rowing, as well as strength and mobility exercises. “
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