For a demanding workout that burns calories, builds up your cardiovascular system, and sculpts your quads, hamstrings, glutes, shoulders, biceps, abs, and back, give indoor rowing a try. Indoor rowing takes the principles of crew rowing on an actual boat — and applies them to a machine in an indoor setting — but no water is required (except in your water bottle).
Because of the many advantages these machines offer, Adventure Fitness Athletic Club has four cutting-edge Concept Model E Rowers for members of our Thornton gym to use.
Our rowing machines provide an excellent upper and lower body workout and give our members a chance to switch up their routines when they’re looking for an alternative to treadmills, stationery bikes, or elliptical machines. Rowers definitely work the entire body in ways that running never will, and we’re proud to offer our members a variety of the latest equipment so that they have access to the most effective workouts possible.
What is a rowing machine?
Also known as an ergometer or “erg,” a rowing machine is a piece of equipment that allows the user to mimic the full-body rowing stroke that rowers perform. While Olympians and collegiate crews make rowing look effortless, the rowing stroke is actually a complex series of movements that can take years to master. Thankfully, the rowing machine is easier to use than oars on a boat, and your technique can be perfected with practice.
Rowing is a full-body workout that builds muscle strength and aerobic endurance simultaneously. However, it’s important to learn and use the proper technique to avoid injuries and to get the most efficient workout possible. Here are the basic moves used on a rowing machine:
- The catch — During the catch, your legs are bent, your shins are vertical, your arms are extended forward, your shoulders are level (not hunched), and your body is at the front of the machine. You can visualize this being the moment that your oar blades enter the water and feel its resistance.
- The drive — During the drive, you need to pay attention to the sequence of your stroke. First, you’ll press with your legs and they will start to straighten. Then you’ll lean back and your arms will pull the “oar handles” toward your body. Your hands should move in a straight line from the flywheel.
- The finish — During the finish, you’ll be sitting with your legs flat and extended, your upper body will be leaning back behind your hips (using good support from your core muscles), and you’ll have the handle pulled toward you horizontally and below your ribs.
- The recovery — Starting from the finish position and holding onto the handle, you’ll extend your arms forward, moving your hands away from your body until your arms straighten. Then you’ll allow your shoulders to go in front of your hips. Once you move the handle in a straight line past your knees, let your legs bend and the seat slide back to the front of the machine. This will return you to the “catch” position.
While using a rowing machine, it’s important to maintain the correct form and posture so that you avoid hurting yourself. This can be a challenge, as it’s tempting to slouch or collapse your shoulders as you feel fatigued. The personal trainers at AFAC are happy to assist you in refining your form so that you get the most out of your rowing machine workout and avoid injury.
What are the benefits of a rowing machine?
As mentioned previously, one of the main benefits of a rowing machine workout is that it combines an effective cardiovascular and strength-training workout in one sitting. Here are some other reasons why you should consider adding rowing to your weekly fitness routine.
It’s low impact
Indoor rowing is a great low-impact exercise. While it minimizes damage to weight-bearing joints (hips, knees, ankles), rowing is also a workout that’s comparable to or better than running. This means most individuals, regardless of their age or fitness level, can incorporate indoor rowing into their fitness routine.
It delivers intensity without injury
Even if you row at the highest intensity, you still won’t have the risk of injury that you’d experience with running fast, far, or quickly.
It’s a whole-body workout
Rowing is about 10% arms, 30% core, and 60% legs. A rowing machine also uses 86% of the muscles in your body, making it one of the most effective and efficient workouts available. As evidence of its exceptional upper and lower body conditioning, rowing works your quadriceps, glutes, hamstrings, abs, obliques, trapezius, biceps, and more.
It burns calories
Because rowing combines strength and cardio training, it’s a very efficient way to burn calories. Depending on your body weight and the intensity of your workout, you could burn 400-500 calories per hour with indoor rowing.
It supplies both cardiovascular and strength training
Not only will indoor rowing help your muscles grow bigger and stronger, but you’ll also improve your cardiovascular stamina and endurance, all at the same time.
You can control the intensity
The pace that you use the rowing machine is entirely up to you. You can also adjust the resistance of the flywheel and how hard you push or pull with each stroke.
It’s beneficial training for elite rowers
Even elite rowers use indoor rowing machines to enhance their on-water performance. The controlled environment of an indoor rowing machine allows elite rowers to accurately measure their progress throughout the season, without having to factor in changeable weather and water conditions. Indoor rowing is also a great way for elite rowers to keep in shape during the winter when their favorite outdoor rowing spots are frozen.
You can target your abs and glues at the same time
Gliding along the rowing machine is like doing a bunch of mini sit-ups, giving you a valuable ab workout. Meanwhile, pushing the seat back works your lower body, including your bum.
It can improve your posture
Done correctly, indoor rowing will improve your posture because it requires you to remain upright as you pull, which strengthens and straightens your shoulders.
It tones your legs
Even though rowing seems like a mostly upper-body workout, it’s actually 60% legwork, which means you can really feel and see leg-day quality outcomes.
It provides quick results
With indoor rowing, you can see a difference in your body faster than you’ll notice when using a bike or treadmill. Some people say they see results after five indoor rowing sessions.
You only need 15 minutes
If you’re short on time, you only need 15 minutes on a rowing machine at about 80% of your maximum intensity to see progress.
It’s good for your mental health
The rhythm of the strokes and the flow of the machine can be soothing and put you in a meditative state, which makes indoor rowing beneficial for your mental health, too.
Get rewards for using the Concept2 rowing machines at AFAC
Whole-body fitness is its own reward when using the rowing machines at Adventure Fitness Athletic Club, but the four Concept2 rowing machines we have for our members to use offer a little something extra — the Million Meter Club. Concept2 started the Million Meter Club in 1987, which celebrates and rewards everyone who reaches one million meters of use, plus every million thereafter.
No matter how long it takes you, Concept2 will reward you every time you reach a millionth meter milestone on one of their rowing machines. Prizes include a certificate, enameled pin, t-shirt, and more! Check out this link for more details on this program.
Learn more
The staff at Adventure Fitness Athletic Club is here to help you with all of your rowing machine questions and needs. If you’re looking for the best gym in the Thornton area with an amazing array of equipment to use — including four rowing machines — call us or visit our front desk. You can also call Susan at 720-849-0245 or email her at susan@adventurefitness.club.
To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.
