Rowing machines are one of the best pieces of equipment for a full body workout yet you'll often see them sat empty in the gym. If you don't know the benefits of rowing machines, or don't know how to use them for a great workout, then you're not alone.
From start to finish the rowing cycle works a wide range of muscles in the body. The rowing cycle can be broken down into 4 distinct phases and each phase works different muscles:
Muscles Worked:
Trunk flexion - Abdominals
Hip Flexion - Psoas Major, Minor and Iliacus
Knee Rotation - Sartorius
Knee Flexion - Gastrocnemius and Hamstrings
Ankle Dorsiflexion - Tibialis Anterior
Elbow Extension - Triceps
Muscles Worked:
Knee Extension - Quadriceps
Ankle Planterflexion - Soleus and Gastrocnemius
Spine Stability - Erector Spinae and Abdominals
Shoulder Movement - Supraspinatus, Infraspinatus, Subscapularis, Trapezius.
Elbow Flexion - Biceps
Hip Extension - Glutes & Hamstrings
Muscles Worked:
Spinal Stabilisation - Abdominals, Erector Spinae
Knee Extension - Quadriceps
Arm Adduction - Latissimus Dorsi
Elbow Flexion - Biceps
This phase is where the rower returns to the start position and although not under any major resistance, many of the muscles above are still being used to produce this motion.
The fact that rowing machine workouts utilise such a wide range of muscles also makes them ideal for warm-ups before your weight training.
If you've ever used a rowing machine properly, then you'll probably remember how much of a cardio workout it is. This is partly due to the wide range of muscles used, but also due to the major role of the large leg muscles in driving the movement. These two factors help ensure that rowing machines are a fantastic workout for the heart and lungs.
This also means that the calorie consumption when using rowers can be very high. This makes them a great piece of equipment for weight loss as they are also non-weight bearing so there's less stress on joints than you'd experience with exercises such as running.
Thanks to adjustable resistance, rowing machines can be used for both aerobic and anaerobic exercise. You can alter the pulling resistance of the machines and also your own stroke rate to increase or decrease the overall difficulty of the workout.
There's a very wide range of workouts that you can perform on a rowing machine, here's a few of our favourites for several different effects:
For this HIIT style workout you'll need to pick an exercise such as pushups or sit-ups as your alternate exercise. Simply row 250 meters as fast as possible and then jump off the machine and perform around 10-20 of your chosen alternative exercise. That's one round. Then back on the rowing machine for another round. Complete as many rounds as you can in your chosen period of time. Due to the high intensity of this workout an overall time limit of around 20 minutes is usually ideal for this workout.
As simple as it sounds, 10,000 meters can be quite a challenge on a rowing machine. This can take many novices around an hour, with good rowers clocking in at around 40 minutes. This is a good endurance workout if you keep the rower on a lower resistance and maintain a steady pace. Or for a really difficult cardio challenge then perform it in sets of 500 meters full effort followed by 500 meters of easy rowing.
Using a time ratio of 2:1 work to rest, set yourself an overall time goal and then break it down into time sets. Don't forget to add a warm-up and cool-down. For example a 20 minute workout could consist of a 5 minute gentle warm-up, then 10 sets of 40 seconds full power rowing followed by 20 seconds of relaxed rowing. Finish off with a 5 minute warm-down.
Due to the rest intervals, this rowing machine exercise may look easy, but is actually a real killer!
The key thing with the rower is that it is an excellent high intensity workout tool when used properly. Many people make the mistake of simply rowing in a monotonous low intensity manner, but this defies the whole point of the rowing machine. It's also the reason why so many rowers are also empty at the gym. By realising the potential of the rower, not only will you get much more benefit, but you'll also spend a lot less time exercising overall.
The York Fitness Quest Rower is a great entry level rower perfectly sized to give beginners a quick and convenient home workout. With 12 levels of hydraulic resistance and 4 target programs, it will really get your heart pumping and help improve your cardiovascular fitness.
Key Feature: Compact size.
Great for: Entry level rower for beginners.
The efficient York Fitness Perform 210 Rower combines a 6 KG flywheel with 8 levels of manual magnetic resistance. Rowing action is smooth and comfortable thanks to the long steel track, Kevlar belt drive mechanism, large padded seat and padded footrests.
Key Feature: 8 levels of manual magnetic resistance.
Great for: Solid home rower for higher intensity workouts.
The York Excel 310 Folding Rowing Machine features a smooth Kevlar belt drive mechanism and a long 113 cm aluminum track for the ultimate home rowing experience.
The 6 KG flywheel combined with 16 levels of computer controlled magnetic resistance provides a smooth, comfortable and challenging cardiovascular workout.
Key Feature: 16 levels of magnetic resistance.
Great for: High intensity workouts where space is premium.
The smooth 6 KG flywheel -- a combination of air and magnetic resistance -- combined with a Kevlar drive mechanism provides progressively more realistic intensity to your workout. The rower is mains powered and is suitable for a max user weight of 120 KG (18 Stone).
Key Features: Combination of air and magnetic resistance. Also folds!
Great for: Premium smooth rower with 16 programs to challenge your fitness.
If you need any further information on our rowing machines please contact us at sales@yorkfitness.co.uk.