What is indoor Rowing?
A rowing machine or an indoor rower, is a machine used to mimic the motion of rowing in the water for the purpose of exercise or training. Indoor rowing has become a very popular exercise option recently. It is thought that indoor rowing will soon be even more popular than indoor cycling, as there is a continued increase in rowing studios popping up all over the country. According to studies by Harvard Medical School, rowing can burn a significantly high number of calories. For example, a person who weighs around 155-pounds rowing at a fast pace, can burn over 600-calories in a single hour. This is a similar calorie-burning rate to mountain biking.
Why should you try Indoor Rowing?
If you are looking to start a new workout plan, or you're interested in supplementing your existing exercise routine, there are a lot of reasons you’ll want to try indoor rowing. Here are our top ten.
1. Rowing is Lower Impact for Lower Chance of Injury
Rowing moves the joints through a full range of motion, from legs totally extended to totally contracted and arms totally contracted to totally extended. Moving the joints through a full range of motion aids joint lubrication, joint mobility and overall Joint Health. Rowing is a smooth, flowing action involving little to no impact on the joints.
Have you recently experienced an injury or are otherwise nervous of returning to running or other high-impact sports, but feel the need to return to cardio training? Rowing is a great choice as it is an effective endurance training method that does not put as much stress on your leg muscles and joints, thus reducing the chance of injury.
2. Rowing Relieves Stress and Focuses Your Mind
There is a real meditative component to rowing that can't be denied. When you row it helps you to reduce your stress levels and keeps your mind focused on the task at hand as you work on each stroke.
Harmony comes from a natural balance. Rowers blend the tranquility of moving water, the warmth of wood, and the rhythm of motion. These qualities combine to provide a naturally pleasurable activity. Invigorating your body while relaxing your mind. The calming tones and smooth action of an indoor rower encourage users from stroke to stroke. The combination of these elements engage the exerciser with a satisfaction which should be experienced.
3. Rowing is a Total Body, Calorie Burning Workout
If you are on the look out for a workout that targets the whole body, you should consider indoor rowing. When performed correctly, in one full movement on the rowing machine it uses your core, legs, arms and back at the same time.
The rowing stroke uses 84% of the Muscle Mass. From the tips of the fingers holding the handle/oars, to the balls of the feet connected to the footboard, all the muscles between these two points contribute to the rowing stroke.
According to the findings of a study conducted by the Scandinavian Journal of Medicine and Science in Sports, rowing was found to be more effective at fat oxidation than cycling, when various variables were considered, including recruited muscle mass, mode and intensity.
5. Rowing Machine Workouts Balance Muscle Engagement
With cycling and running, it is incredibly easy to become disproportionate with the use of your quads, overusing those muscles. When you row however, this works round this problem by working the posterior muscles in your body, including your back, glutes and hamstrings. Thus, avoiding any compensations needing to be made.
Other common aerobic exercise equipment such as treadmills, cycles, ellipticals, use far less muscle mass, burn fewer calories, and generate less exercise benefit than rowers.
6. Rowing has a lower chance of causing Repetitive Stress Injuries
There are deficiencies in the muscles that many endurance cyclists and runners suffer from that eventually cause various repetitive stress injuries.
Rowing can help to counter this, because you are using over 86% of your muscles, meaning it is virtually impossible to have severely deficient muscles when that amount is engaged.
7. Save Time with Indoor Rowing Training
Maximize Gain, Minimize Time - rowing does so with a far lower perceived level of exertion than other aerobic exercises. Many exercise machines claim to be King when it comes to calorie consumption rates. The truth about calorie consumption, however, is that it relates to YOUR ability to produce the work, not the machines To burn 800 calories per hour, for example, on a treadmill, bike, elliptical, etc requires a very high (almost unsustainable) intensity of exercise
By spreading work over a wide range of muscles, rowing consumes calories in more muscles, allowing a high calorie consumption within the user's limits of fatigue. Other exercises, recruiting fewer muscles, require far higher intensities or exercise to achieve the same calorie consumption as rowing.
8. Learning Correct Rowing Technique is easy
Most frequent attendees of the gym have at some point used the rowing machine. Many row in the incorrect position. We recommend WaterRower's How to Row Series, available at howtorow.com. These simple guided videos will help you understand rowing as a beginner, as well as enhance or improve rowing for experieced rowers.
9. Rowers are compact for small spaces
Rowers are small, most store easily, and either fold or stand up. Unlike other heavy home fitness equipment, rowers are generally light and can be moved easily. If you have a small space, simply fold or stand your rower to maximize your space.
10. Indoor Rowing Machines are Inexpensive.
Indoor rowing machines are economical and affordable. A rower costs significantly less than traditional cardio equipment. And, with financing options available, a rower is often much less than a monthly gym membership! You can get fit right in the privacy of your own home for less money and avoid the hassle of going to the gym!
Bonus Reason to try indoor rowing: Have Fun! Try an Indoor Rowing Competitions with Friends.
Indoor Rowing Competitions are popping up everywhere! Hundreds of indoor rowing races are now held around the world each year, including the World Indoor Rowing Championships. Concept 2 even offers an event calendar for Indoor Rowing Contests.