The rowing machine. Less popular than its fellow cardio workouts? Probably. More requiring of good form? Certainly. Offering a myriad of benefits? Definitely.
When it comes to full body workouts, the humble rowing machine is almost in a lane of its own.
Whether you’re a seasoned gym-goer or a newcomer to the fitness scene, incorporating a rowing machine into your routine can transform your workouts.
Not to mention your overall well-being.
In this article, we’ll delve into the basics of rowing and explore the many rowing machine benefits.
We’ll also shed light on the rowing machines we have here at the Centre – the exceptional Concept 2 rowers.
So, with that, let’s get to it.
What is a rowing machine?
In a nutshell, a rowing machine – or rower – simulates the action of rowing a boat.
It consists of a sliding seat, a handle attached to a flywheel (or other resistance mechanism), and footrests with straps to secure your feet.
As you pull the handle toward your body, you engage various muscle groups to propel yourself backward.
This emulates the motion of rowing on water.
What muscles do you work on a rowing machine?
Rowing machines give you a full-body workout. So – just like when you go for a swim – you use pretty much all of your muscles.
Let’s break it down…
Legs – rowing uses your quads, hamstrings, glutes, and calves.
Core – your abs will get a particularly good workout. That’s your rectus abdominis, transverse abdominis and obliques for the scientific ones among you. Your lower back will also come into effect.
Back – your upper back will certainly be put to the test. Lats, rhomboids, and traps will all come into action with each row.
Arms – all three major players are needed for rowing. They are your biceps, triceps, and forearms.
Shoulders – your deltoids are the main shoulder muscles used. However, rowing will also help strengthen your rotator cuff muscles.
It’s important to remember that good form is essential in rowing – as it is with all exercise. Poor form can result in injury.
The Kidsgrove Sports Centre 1km rowing challenge
In 2023 we set the 1km rowing challenge.
We wanted to see which of our members (and staff) could row 1,000m in the quickest possible time.
Our Duty Manager, Zac, came out on top. He managed to do it in a very impressive three minutes and 14 seconds.
When we announced this on our social media platforms, we had a host of people eager to beat him.
Here’s Zac on one of our Concept 2 rowing machines.
Read on to see why Concept 2 rowers are so popular and why we’ve chosen them for the Centre.
10 rowing machine benefits
As workouts go, rowing, in our opinion, makes it into the medal positions. Great for both cardio and resistance training, it has a plethora of benefits.
Here are the main ones:
It’s a full-body workout – Unlike many other cardio machines, rowing engages muscles throughout your entire body. Legs, core, back, arms and shoulders all come into play. This makes it a highly efficient exercise for building strength and endurance.
It’s low impact – Rowing is gentle on the joints, making it suitable for individuals of all fitness levels and ages. The fluid motion of rowing reduces the risk of impact-related injuries commonly associated with activities like running or jumping.
It’s a great cardio workout – Rowing will get your heart pumping and increase you lung capacity. Consistent rowing workouts can improve overall cardiovascular health, lower blood pressure, and reduce the risk of heart disease.
It’ll tone your muscles – As we’ve mentioned, rowing uses all your major muscle groups. Although rowing doesn’t target them in the same way weight training does, your overall muscle tone is sure to improve.
It’ll improve your core strength – To maintain proper form, you need to engage your core muscles during each stroke. As a result, regular rowing workouts can strengthen the core. And a stronger core can lead to better balance, stability, and functional movement.
It’s ideal for fat loss – Rowing machine workouts can torch calories at an impressive rate. And because you can simultaneously build lean muscle mass, this makes rowing an effective tool for fat loss. Remember, weight loss and fat loss are not the same thing (more on that below).
It can improve your posture – If you’re using good rowing technique, your posture will naturally improve. This is because you need to maintain a strong, upright posture throughout each stroke. Over time, this can help correct imbalances and even alleviate issues associated with a sedentary lifestyle. Rounded shoulders and lower back pain to name but two.
It’s great for your mental health – The rhythmic nature of rowing provides an almost meditative experience. Hence, it can help alleviate stress and promote mental clarity. Combine that with the endorphin release from exercise, and you have an effective mood booster.
It’s versatile – Rowing machines offer a wide range of workout options. They’re great for steady-state cardio sessions or high-intensity interval training (HIIT) workouts alike. So, whatever your goal, rowing can help. Improving endurance, tick. Building strength, tick. Burning fat, tick. Rowing is a valuable addition to any fitness routine.
It’s time-efficient – Need to get in and out of the gym quickly? Rowing is a great solution because it’s a cardio and strength building exercise. So, if you’re in a rush but don’t want to miss your exercise fix, choose the rowing machine.
Benefits of a rowing machine for fat loss
As we alluded to in the rowing machine benefits above, weight loss and fat loss are NOT the same thing.
Most people on a quest to look better in front of a mirror say they want to lose weight. What they actually mean is they want to lose fat.
Think about it.
Losing weight can also mean losing lean muscle mass. And how many of us want to do that?
We don’t, right?
What we want to do is lose fat and maintain or improve our lean muscle mass.
The subject of whether you can actually lose fat and increase lean muscle mass at the same time is one of the most debated topics among fitness experts.
And that’s because, in order to lose fat, you need to be in a calorie deficit. In order to gain lean muscle, you need to be in a calorie surplus.
So, unless you are an elite athlete, doing both things simultaneously is tricky to say the least.
What we do know is that rowing torches calories and helps increase lean muscle mass. And adding lean muscle can boost your metabolism and enhance fat-burning potential.
Even when you’re resting.
Winner.
5 rowing machine workouts
Knowing how to mix things up on a rowing machine can take your training to another level.
Here are some of the most popular workouts on a rower. Ready, steady, feel the burn…
Endurance rowing – Maintain a steady pace for an extended period, aiming for maximum distance covered.
Interval training (HIIT) – This is where you alternate between periods of high-intensity rowing and active recovery for a challenging cardio workout. HIIT me, baby!
Tabata intervals – Similar to HIIT, you perform short bursts using maximum effort (usually 20 seconds), followed by short rest periods (usually 10 seconds). You then repeat this sequence multiple times. It’s a toughie. But worth the effort.
Pyramid workouts – Nothing to do with the Egyptians. This is where you increase and decrease intensity in structured intervals. For example, rowing hard for one minute, followed by one minute easy, then two minutes hard, and so on.
Cross training – This combines rowing with other exercises. What? we hear you cry. As if rowing isn’t challenging enough! Ah, but when you row in conjunction with bodyweight exercises, weights, or cycling, for example, the calories are going to melt away.
New to the game? Check out these beginner rowing machine workouts from industry experts, Concept 2.
Concept 2 rowing machines
Long the industry standard, Concept 2 rowers reign supreme in gyms nationwide. They’re one of the most tried, trusted and reliable options on the market.
And, as you would expect, they’re our choice here at Kidsgrove Sports Centre.
But why have they earned a reputation for excellence among athletes, fitness enthusiasts, and professional rowers alike?
Well, first and foremost, they have a superior design. They’re expertly engineered to deliver smooth and consistent resistance throughout each stroke. Hence, they provide an authentic rowing experience.
Secondly, Concept 2 rowers are built to last. Years of heavy use does little to compromise their performance or reliability.
If it’s stats you’re interested in, you’ll love them. They track distance, time, strokes per minute, calories burned and… erm.… watts. Say what?
Anyway, you can monitor your progress and develop your workouts.
As we mentioned, Concept 2 rowers are trusted by the pro’s.
Go to a rowing club, gym, or fitness centre anywhere in the country and you’re likely to find a Concept 2. Or an entire suite of them.
So what’s the verdict on rowing?
The benefits of using a rowing machine extend beyond physical exercise.
While improving your cardiovascular health and losing fat, you can also gain lean muscle and relieve stress. And you can potentially do it in less time.
It’s not every piece of gym equipment that can make that statement.
Incorporating rowing into your fitness regime can undoubtedly hurry you toward your health and fitness goals.
Fancy a go?
Ask one of our friendly staff to show you how to properly use our rowers.
You’ll thank yourself for it.
Not sure where to find them?
Take a virtual tour around the Centre below…
