The rowing machine is an ideal total body tool for burning calories, toning muscles and improving cardiovascular endurance.
What Is a Rowing Machine and What Is It For?
The rowing machine is a fitness tool that faithfully replicates the movements of rowing. This versatile equipment engages nearly 85% of the body’s muscles simultaneously, activating legs, glutes, lower back, back, shoulders, arms, and core in a harmonious and fluid motion.
Total Body Benefits
The benefits of rowing are numerous and involve the entire body. Experts note that the rowing motion works 65–75% of the leg muscles and 25–35% of the upper body. It strengthens abs, obliques, quadriceps, calves, and glutes while toning arms and back.
With a high calorie burn (up to 377 calories in 30 minutes), it promotes weight loss and improves body composition. Rowing also supports cardiovascular health by increasing heart rate and improving endurance and muscular strength.
As a low-impact exercise, it’s particularly suitable for people who are overweight or older. Technogym’s home solutions include refined, quiet equipment that fits easily into small spaces, ensuring a safe and accessible workout experience for all ages.
How to Use It Correctly
To maximize the benefits of rowing exercises, mastering proper technique is essential. The movement consists of four phases: catch, drive, finish, and recovery.
- Catch: Sit with knees bent and grasp the handle with arms fully extended.
- Drive: Extend your legs while keeping your back straight and stable.
- Finish: Lean slightly backward and pull the handle toward your chest.
- Recovery: Slowly return to the starting position by reversing the movements.
Always keep your back straight and your core engaged to prevent injuries, especially in the lower back. Breathing is also key: inhale during recovery and exhale during the drive.
Recommended Duration and Intensity
To get the most out of rowing workouts, adjust duration and intensity based on your level. Beginners should start with 10–15-minute sessions at moderate intensity, focusing on technique. As endurance improves, increase to 20–30 minutes, 3–4 times per week.
For effective cardio, maintain a pace of 20–30 strokes per minute. Those aiming for weight loss can opt for longer sessions (30–45 minutes) at moderate intensity, while those seeking endurance gains can try interval training—alternating 1 minute of high intensity with 2 minutes of recovery.
Complementary Exercises
To maximize rowing benefits, integrate complementary exercises:
- Core training (plank, crunch) → enhances stability
- Push-ups and light weights → strengthen the pulling phase
- Squats and lunges → boost leg power
- Mobility drills for shoulders and hips → improve fluidity
- Stretching before and after → aids recovery and prevents injuries
Beginner Training Plan
An effective beginner plan for rowing should start gradually:
- Week 1: 2–3 sessions of 10 minutes at low intensity, focusing on technique.
- Week 2: 15 minutes with short high-intensity intervals (30 seconds work, 90 seconds recovery).
- Weeks 3–4: 20 minutes (5 min warm-up, 10 min continuous rowing, 5 min cool-down).
- From Week 5: 25–30 minutes with structured intervals to improve endurance and aerobic capacity.
Always pair rowing with stretching and mobility exercises for optimal results.
