The Beginner’s Guide to Rowing
Rowing is a sport that requires a lot of strength and endurance. It is one of the most popular sports in the world, with over 100 million people participating in some form. The Beginner’s Guide to Rowing will help you get started on your rowing journey and provide you with all the information you need to get started on your rowing journey. Why not try indoor cycling? If you have an elliptical in your gym- and chances are you do- you might be surprised how quickly outdoor cycling can change things up. There is renewed interest in indoor rowing these days.
The workouts are quicker, more efficient, and less annoying than outdoor rowing. Rowing is a full-body workout that uses many major muscle groups. If you’re not familiar with rowing machines at the gym and have been wondering what to do, fear no more-we’re here to teach you! So, why is indoor rowing such a great workout? Well, it provides a killer cardio workout. It’s been shown to give similar benefits as outdoor cardio and strengthening exercises.
Plus, it’s a full-body exercise that effectively works your entire body. And if that wasn’t enough, you get all of this in an efficient weight-loss plan. Learn more by reading here.
Links are below this text. Use these links to navigate the guide.
- What Is Indoor Rowing?
- Benefits of Indoor Rowing
- How To Use An Indoor Rowing Machine
- 6 Tips For Your Best Rowing Workout
What Is Indoor Rowing?
Indoor rowing machines take that action and bring it indoors. Indoor rowing machines, also called “ergs” or “ergometers,” have long been used by crew teams who want to maintain the speed/ muscular endurance needed to participate in various competitions. These exercise machines have become more and more popular over the years, thanks to technology.
They allow you to work out in a low-impact, easy-to-access environment with a high heart rate. Most gyms have these machines available, and there are even some rowing classes that you can take that are led by certified fitness professionals. They make your workout primarily social.
Benefits Of Indoor Rowing
There are so many benefits to indoor rowing that it’s not surprising that it’s become the latest trend not only with trainers and their clients but also with a group fitness workouts. Here are just a few benefits of indoor rowing:
1. It’s Low Impact
The low-impact nature of rowing allows it to be great for those with joint problems. Rowing is a unique cardio workout — there’s no pounding on the pavement, but it still provides a heart rate that’s close to running. It also burns a variety of calories and helps build endurance, which helps you burn those stubborn pounds. It’s the perfect workout for people who can’t do other workouts because of their health or because they are recovering from an injury.
2. Gives You A Full-Body Workout
Rowing uses about 85% of your muscles. Your legs, arms, and core will all be used to make the exercise effective. It’s also a great way to tone several components at once, making it perfect for individuals who are looking for some easy tactics to shape up their lifestyle.
3. It Can Be Meditative
People who row often will tell you that it ends up being a tranquil experience. They’ll tell you that it forces them to clear their head, but by doing so in a more calming way. Rowing is often seen as an alternative to other exercises for some people. Because it’s not as intense. “It’s one of those activities that is associated with calmness and peace,” says Diane Middleton, a rower from the Washington Rowing Club.
4. It’s Simple and For Everyone
Rowing is a sport that is accessible to all ages, body types, and fitness levels. It even requires very little training to get started on the machine. Plus, the learning curve is relatively simple; most people can quickly pick up the basics with minimal training.
5. You Burn A Ton Of Calories
Rowing burns a lot of calories due to the high number of muscles that are being worked. It is possible to estimate how many calories you will burn based on your body weight and workout time. A 160-pound person would burn around 250 calories in 30 minutes.
How To Use An Indoor Rowing Machine
When you’re first learning, use different parts of your body in a simple movement like a squat. Focus on your legs, arms, and core; then reverse that order to go back to the starting position. Here’s what it looks like:
- The position you start in is called the catch. Grab the handle and make sure your seat is raised. This can be done by moving your heels up to the front of the elliptical machine. Also, make sure your shins are perpendicular to the ground. Stay focused on your muscles throughout this exercise, and make sure the majority of your power comes from your legs, pushing back all the way.
- Pull the handle in a straight line until it hits just above your belly button. Be sure to squeeze your shoulder blades together.
- Engage your core by bracing yourself upright with your elbows and have a slight bend in the knee, reaching about 10–20 degrees.
- Now slide the core, arms, and legs back to the starting position.
6 Tips For Your Best Rowing Workout
Before you jump onto a rowing machine and start to pull, you must consider these tips. This will help ensure that you’re getting the most out of your exercise regimen and avoiding injury as you go. Here are some things to consider:
1. Rowing is a full-body exercise
Initiate the movement from your legs. Make sure your focus is on lowering yourself first. Begin the movement by feeling a tilt in your hips and then by driving your elbows into the ground.
2. Core is king
Though you may not always be thinking about your body when you’re at work, you must take note of your posture so that you don’t hurt yourself. One of the fastest ways to alleviate this issue is to exhale as you exert force.
3. Handle alignment matters
When you pull the handle to your body it should end up just below your chest. Initiate the pull with your upper back and latissimus dorsi and be sure to engage the proper muscles.
4. Do your intervals
Interval training is a proven way to burn more fat and calories as well as get fit more quickly. And it’s not just for the rowing machine- any exercise machine is suitable for interval training as long as you can adjust the load and speed of your workout. Go hard for a period followed by a period of rest. You should row for distance, time, or calories burned in your interval, depending on what you prefer.
5. Cross-train
As with all activities, it’s good to mix up the way you work out. Use the rowing machine as part of your entire fitness plan. It’s still important to fit in time to strength train and build up your core. This will all enhance your rowing technique and make you more efficient.
6. Use the power of people
If you find that exercise on your own gets boring, an indoor spin or row is an excellent way to recharge. You’ll see a whole new level of energy when you mix it up with the group and get the workout done at a much quicker pace. Get off the couch and start spending time at your local indoor rowing studio.
Rowing is a good way to keep physically active. It can also be a fun and exciting activity when you add some variety through rowing technique training. You might also want to check out other means of exercise since it is important to find what works best for you!
Originally published at https://fitnessgeekpro.com on April 23, 2022.
