The benefits of the rowing machine are widely spread, including its unique ability to target 85% of the body's muscles, but today this technology may be overshadowed by other options. Basically OG, along with the classic treadmill, they can improve posture and tone the lower body.
Here are 8 rowing machine benefits that you shouldn't overlook:
It's a total body workout
Indeed it is. While it may seem like it's all arms and legs, the rowing machine is unique in its ability to target 85 percent of your body's muscles in order to properly complete the entire movement or stroke.
The major muscles of your legs, arms, back and core must all be activated to provide a total body workout that will increase your physical strength as well as cardiovascular capacity.
It can be high intensity, no impact
This one is a big deal. With a rowing machine, you can work at the highest intensity you like with minimal impact on your body.
In addition, for runners, a rowing machine workout means you can increase your cardio without adding extra impact to your joints.
It doesn't exacerbate muscle soreness
If you want to lose body fat with regular cardio and strength training, but DOMS is the bane of your life, rowing allows you to raise your heart rate more times during the week without being as sore.
That's because rowing requires concentric movement of the muscles, not eccentric movement like other workouts. Allow us to translate - a concentric movement is a form of muscle activation that causes tension as your muscles shorten. In contrast, an eccentric movement stretches the muscle under load - for example, when you do a deep squat, this causes the breakdown of muscle tissue and the growth of new tissue.
It works your core and glutes
More specifically, rowing can hit your core and glutes in one fell swoop. As you glide through the machine, your core contracts and relaxes, which means you're effectively performing a continuous mini-squat. In addition, the movement as you slap the seat backwards works your lower body.
It can improve your posture
You're all curled up in front of your laptops right now ...... So, everyone. Women's upper bodies tend to be less naturally strong, which can mean that their posture is worse because of it. Rowing, when done correctly and without slouching or over-compression, requires you to stay upright as you pull.
It works the large muscles in your lower body
If you think rowing is a primarily upper body workout, you're wrong. It's 60 percent legs, and you can really feel it in this area. Only 20% of the exercise is arm based and the rest is spread out over the rest of your body.
It is a versatile workout
HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State) both have benefits - the beauty of the rowing machine is that you can do multiple types of workouts on it.
We will be doing a lot of miles at a lower intensity to build our aerobic capacity, which is needed for 80% of the races. Only closer to race day will we add high intensity bursts.
You can make it your own
Like treadmills and exercise bikes, one of the benefits of a rowing machine is that you can adjust the settings to suit your ability. Just don't crank up the resistance too soon. If you choose too high a resistance, that will be a lot of force through your back. Instead, increase it steadily, and in doing so, you'll protect your body.