The rowing machine is a tool that simulates in all respects the movements of rowing.
Initially designed to allow professional athletes to train during the winter, it then became one of the most recommended gym equipment by personal trainers, because it can guarantee numerous benefits.
Despite this, it is often snubbed, in favor of more used machines such as ellipticals, treadmills and exercise bikes.
Rowing is considered a low impact cardio exercise.
.
According to the American Fitness Professionals Association, in fact, a movement that simulates rowing develops 65-75% of the leg muscles and 25-35% of the upper body muscles.
In addition, it also develops the upper back, abs and obliques and strengthens the quadriceps, calves and glutes.
To train the upper body, push-ups are ideal. If you suffer from wrist pain, there are some variations or climbing the rope.
According to one study, physical training would improve metabolic health.
Be careful though, training too much and undergoing excessive effort can hurt your body and mind.
Also ideal for losing weight
But using the rowing machine also means doing a cardio workout.
The effort required, in fact, generates an increase in heart rate and a greater consumption of energy, which leads to a considerable amount of fat burned and the consequent weight loss.
Specifically, thirty minutes of rowing training would burn up to 377 calories.
By training consistently, physical endurance and respiratory and cardiovascular systems are also improved.
In addition, thanks to its fluid movements, it develops motor coordination.
It is accessible
The rowing machine is also suitable for fitness newbies because the level of difficulty can be set according to that of everyone's physical preparation.
This type of sport is also safe for blind or visually impaired people. This was demonstrated by a 2015 study conducted on people with vision problems who, by rowing 5 days a week for 6 weeks, reduced the percentage of total body fat and gained flexibility and strength.
Furthermore, the joint stress typical of running or performing other movements, in this case is non-existent since it is a low impact machine, which does not produce stress or overload on the joints.
You can also choose the type of movement and pace, a very important advantage for those recovering from an injury.
Training with the rowing machine can also be an excellent choice for people with precocious osteoarthritis. Several studies show, in fact, how doing it for 8 weeks leads to an improvement in joint rotations of 30% in the elbows, shoulders and knees.
It is also good for the mind
Whether you are actually rowing in the sea, or using the rowing machine in an enclosed space, this type of training, characterized by fluid movements, relaxes enormously, reduces stress, fights cognitive decline and releases a good number of endorphins, the hormone. of happiness.
it is essential to know that there are two different types of rowing machines: one with separate arms, which more faithfully reproduces the movement of rowing at sea but is a little more difficult to use; and one with central traction, easier to use and therefore very most widespread.
Other important features to consider are the display and the amount of options and programs that can be set. It is always better to choose models that offer the most, especially if you are a beginner.
and knees. Furthermore, the latter must never open but remain straight in order to keep all the legs in that position.
