Olympic rowing will little doubt be a buzzy sport on the Paris 2024 Olympic Video games, the place athletes plan to compete throughout a distance of two,000 meters in groups of two, 4, or eight.
If the joy round this historical sport has you contemplating dusting off the rowing machine in your basement or checking one out at your health club, it’s not a foul concept: There are numerous advantages of a rowing machine—and it’s not nearly sturdy arms.
Right here’s what to find out about the advantages of a rowing machine you will love, how one can use one appropriately, and ideas for newbies.
Learn how to appropriately use a rowing machine
First, let’s get the rowing method down. Once you see somebody utilizing a rowing machine, it could appear to be they’re performing one fluid motion—nevertheless it’s really a sequence of actions which are achieved in a particular order.
Listed here are step-by-step directions for how one can use a rowing machine, in response to Sarah Pelc Graca, CPT, licensed private coach and proprietor and head coach at Robust with Sarah Well being Teaching.
- Modify the foot straps: Sit on the rowing machine and place your toes securely within the foot straps. The straps must be comfortable (however not too tight) across the balls of your toes, permitting each toes to maneuver freely as you row.
- Place your self on the seat: Sit tall on the seat together with your knees bent and toes resting towards the footplate. Your shins must be vertical and your heels must be barely raised.
- Seize the deal with: Attain ahead and seize the deal with with an overhand grip, conserving your arms straight—however not locked on the elbows—and your shoulders relaxed.
- Carry out the catch: That is the beginning place of the rowing stroke. Your arms must be prolonged and your again straight, however you ought to be barely leaning ahead on the hips. Maintain your knees bent and your shins vertical.
- Carry out the drive: Provoke the rowing stroke by pushing by way of your legs, driving them down, and increasing your knees. Maintain your core engaged and lean again barely as soon as your legs straighten.
- Carry out the pull: As soon as your legs are totally prolonged, proceed the movement by pulling the deal with towards your decrease chest close to the underside of your ribs, conserving your elbows near your physique. As you pull, give attention to participating your again muscle groups, significantly your latissimus dorsi (aka the lats, the big muscle groups discovered proper beneath your shoulder blades and throughout your again).
- Carry out the end: On the finish of the stroke, your legs must be totally prolonged, and the deal with must be pulled to your decrease chest, slightly below your sternum. Your shoulders must be relaxed and your wrists flat.
- Get well: Reverse the movement by extending your arms, leaning ahead on the hips, and bending your knees to slip again to the beginning place. Maintain your actions clean and managed, avoiding jerky motions.
The advantages of a rowing machine you will love
1. It builds energy in your legs and again
Once you assume “rowing,” bulked-up biceps could come to thoughts—nevertheless it’s really a standard false impression that rowing primarily targets your arm muscle groups.
“While it does have benefits to the arms, the main muscles used in rowing are your legs and back,” says Kate Knifton, a member of Workforce USA Rowing for the 2024 Paris Olympics and coach for Myrow. “The rowing stroke may look like a ‘pulling’ motion using the arms, but instead it is a ‘pushing’ motion using the quadriceps, hamstrings, and calves.”
Plus, your again muscle groups (particularly the lats and rhomboids) are strengthened as you carry the deal with towards your physique. All through the complete stroke, your core muscle groups have interaction to guard your decrease again.
The advantages of a rowing machine additionally prolong to your total posture, serving to you to straighten out your again, which is particularly useful after hours of working at a desk.
“Rowing requires proper posture and technique, which can help to strengthen both the back and core muscles while improving overall posture,” Pelc Graca says. “This can alleviate discomfort associated with poor posture and reduce the risk of developing postural imbalances, especially for people who sit at a desk all day at work.”
2. It’s a low-impact cardio exercise
Rowing is a good way to get your coronary heart price up, whereas being decrease impression than many different types of cardio like operating or leaping. (Lean extra about rowing versus operating right here!)
“It is the perfect choice for people recovering from certain injuries or joint issues,” Knifton says. “Rowing is also one of the only sports that provides a full-body workout. This use of muscles enhances cardiovascular fitness and endurance.”
You possibly can even save time by combining your cardio and energy workout routines with a rowing machine exercise.
“Rowing with proper form recruits approximately 85 percent of the muscles in your body when completing one full stroke, while at the same time steadily increasing your heart rate for an efficient workout,” Pelc Graca says.
3. It’s customizable
Once you use a rowing machine, you’re not caught with one sort of exercise or stage of issue.
“Rowing machines typically offer adjustable resistance levels, allowing users to tailor their workouts to their fitness level and goals,” Pelc Graca says. “Plus, rowing workouts can vary in intensity and duration, providing flexibility for individual preferences and needs.”
Many health providers like MyRow or Peloton additionally supply rowing lessons which you could digitally stream. These exercises train you how one can row correctly and problem you thru completely different routines—good for when you are likely to get bored rapidly together with your exercises.
4. It’s handy and accessible
Though you do want gear for rowing, these machines can be found in lots of gyms and health facilities. You too can select to spend money on one on your house health club—they sometimes run anyplace from $300 to $3,000. (These foldable rowing machines do not take up a lot house in any respect!)
“This makes it a convenient option for incorporating regular exercise into your routine,” Pelc Graca says. “Plus, because rowing tends to be a bit less popular than running at the moment, there is never usually a wait for the rowing machines at the gym.”
As a result of rowing places much less stress and impression in your joints, it’s additionally an accessible possibility for individuals of all health ranges. That features those that have joint points or who’re simply beginning to train once more after an harm.
“Rowing with proper form recruits approximately 85 percent of the muscles in your body when completing one full stroke, while at the same time steadily increasing your heart rate for an efficient workout.” —Sarah Pelc Graca, CPT
The muscle groups you’re employed when rowing
Rowing is an environment friendly means to slot in a full-body exercise that engages muscle groups throughout your complete physique. Right here’s a breakdown of the varied muscle groups focused throughout a rowing machine exercise, in response to Pelc Graca.
- Legs (quadriceps, hamstrings, and calves): A robust leg push drives the rowing stroke. “As you push off the footplate, your quadriceps [front thigh muscles], hamstrings [back thigh muscles], and calf muscles engage to extend your knees and drive your body backward,” Pelc Graca says.
- Glutes: Your gluteus maximus, the most important muscle in your butt, performs a key position within the leg drive section of rowing. That is the muscle that helps to increase your hips and supply vital energy throughout that preliminary push-off.
- Core (abdominals and decrease again): “Rowing requires your core stabilization muscles to engage, so that you can maintain proper posture and transfer power from your legs to the upper body,” Pelc Graca says. The rectus abdominis (entrance abs), obliques (aspect abs), and erector spinae (decrease again muscle groups) all work collectively to help your backbone and pelvis all through the complete rowing stroke.
- Again (latissimus dorsi, trapezius, and rhomboids): Once you “pull” in a rowing stroke, that motion primarily targets the again muscle groups. Your lats are the principle muscle groups answerable for pulling the handlebars towards your physique. Plus, the trapezius and rhomboid muscle groups in your higher again assist stabilize your shoulder blades and help with that pulling movement.
- Arms (biceps and triceps) and shoulders (deltoids and rotator cuff muscle groups): Your arms and shoulder muscle groups workforce up through the remaining section of the rowing stroke as your arms flex and also you pull the handles or oars towards your decrease chest.
Suggestions for newbies making an attempt rowing
1. Take into account rowing as actions in a sure order
Bear in mind, rowing doesn’t contain only one motion, however quite a collection of motions that come collectively.
A easy means to consider the proper type for a rowing stroke is on this sequence, in response to Pelc Graca: legs, core, and arms through the energy section—and arms, core, legs through the restoration section.
2. Take your time through the restoration section
Permit the deal with to return easily as you bend your knees and lean ahead on the hips throughout restoration. Rowing is about powering up your legs, not velocity.
“Neglecting the recovery phase of the rowing stroke by rushing back to the starting position can disrupt your rhythm and breathing, while decreasing the effectiveness of your workout,” Pelc Graca says.
3. Modify the machine to your liking
With rowing, one dimension doesn’t match all. One of many advantages of a rowing machine is that there are customizable options you should utilize to verify it matches your wants.
“Start by adjusting the machine to be most comfortable to you,” Knifton says. “Adjust the straps on your feet so they fit comfortably over the widest part of your feet.”
Security precautions to remember when rowing
Once you’re figuring out on a rowing machine, preserve the following tips in thoughts to remain protected and injury-free.
1. Keep away from pulling too onerous together with your arms
Rowing shouldn’t rely solely in your arms. As a result of it’s primarily a leg-driven train, your focus must be on initiating the motion with a robust leg drive.
“One of the most common mistakes is relying too much on the arms to pull the handle, neglecting the legs and back,” Pelc Graca says. “This can lead to fatigue and strain on the arms and shoulders, as well as low back pain.”
2. Maintain your again straight
Concentrate on sustaining a straight again all through your complete stroke. Your core must be engaged and your shoulders pulled again.
“Allowing the back to round or hunch over during the rowing stroke can put undue stress on the spine and increase the risk of injury,” Pelc Graca says.
3. Don’t attain too far
Stretching too far ahead initially of the rowing stroke, or the catch, can pressure your decrease again and hamstrings.
“Instead, aim to maintain a comfortable reach forward without overextending,” Pelc Graca says. “Your shins should be vertical at the catch, with your knees bent and your back slightly leaning forward at the hips.”
4. Watch your foot placement
If you happen to put your toes too excessive or low on the footplate, it might probably shift your rowing method and trigger discomfort or harm.
“Position your feet securely in the foot straps, with the balls of your feet resting against the footplate,” Pelc Graca says. “Your heels should be slightly raised before beginning and your feet should be flat throughout the rest of the stroke.”
“Rowing machines typically offer adjustable resistance levels, allowing users to tailor their workouts to their fitness level and goals. Plus, rowing workouts can vary in intensity and duration, providing flexibility for individual preferences and needs.” —Sarah Pelc Graca, CPT
FAQ
How excessive must you set the resistance?
Begin gradual with resistance: A widespread rowing mistake newbies make is setting the resistance too excessive. If the machine’s resistance dial goes from one to 10, follow a quantity between three and 5, per the Hospital for Particular Surgical procedure (HHS).
This can most intently resemble rowing on water—even aggressive rowers follow this center vary for resistance. Going too excessive for too lengthy will improve the load in your decrease again.
When must you use a rowing machine?
If you happen to’re simply beginning out, goal for 5 to 10 minutes of rowing. Work as much as half-hour or longer, per the HHS.
If you happen to go longer than half-hour, break your exercise into completely different chunks. As an example, row for 20 minutes, then stroll and stretch for 5 minutes earlier than persevering with your rowing for an additional 20 minutes.
Begin by rowing two to a few occasions per week. Finally, you may improve your frequency to 4 to 5 exercises weekly. To present your physique time to get better, keep away from rowing each single day.
Can you employ a rowing machine when you’re injured or recovering from surgical procedure?
One of many main advantages of a rowing machine is that it may be adjusted to your wants, so it caters to fairly quite a lot of individuals, per Northwell Well being. This contains those that are recovering from surgical procedure or harm. (It could possibly even be preferrred for these with underlying circumstances, like arthritis, who can’t use their physique weight by way of a full vary of movement.)
Right here’s only one instance of a modification you can also make: In case you have an harm in your ankle or knee, place your injured leg on a slider subsequent to the machine on the ground. This can can help you gently shift your injured leg forwards and backwards when utilizing the machine, whilst you use your unhurt leg as you usually would.
If you happen to use a wheelchair, it’s also possible to detach the rowing machine’s seat and use the deal with whereas remaining within the wheelchair.