Rowing on the machine: technique, tips and advantages

Rowing on a machine, also known as indoor rowing, is one of the most effective full-body workouts you can incorporate into your fitness routine. It combines strength and endurance training in one and is great for burning calories, strengthening muscles and improving your cardiovascular system. In this article, you'll learn everything you need to know about rowing machine training - from the benefits to the correct technique to helpful tips for beginners and advanced users.

Benefits of training on the rowing machine

Rowing on a machine offers numerous benefits that make it a popular training method for people of all fitness levels:

1st full-body workout

• When rowing, almost all of the body's major muscle groups are used, including the legs, core, back, arms and shoulders. This makes the workout particularly efficient and ensures balanced strengthening of the entire body.

2nd Cardiovascular Fitness

• Rowing is an excellent form of endurance exercise that strengthens the heart and lungs and promotes overall cardiovascular health. It increases endurance and improves the body's oxygen uptake.

3. Low risk of injury

• Compared to other fitness equipment such as treadmills or cross trainers, rowing is gentle on the joints. The movement is fluid and puts significantly less strain on the knees and hip joints, which is particularly beneficial for people with joint problems.

4th calorie consumption and weight management

• Rowing is an extremely calorie-intensive workout. Depending on the intensity and duration, up to 800 calories can be burned per hour, making it an effective way to lose weight or tone your figure.

5th Improved posture and core stability

• By strengthening the back muscles and the deep core muscles, rowing supports healthy posture and prevents back pain.

The correct technique for rowing

The correct rowing technique is crucial to make training effective and to avoid injuries. A typical rowing stroke consists of four phases:

1st The starting position (catch)

• Sit on the rowing machine with your back straight. Hold your feet firmly in the straps and bend your knees so that you are sitting close to the flywheel. Grab the handle with your arms outstretched and pull your shoulders back slightly.

2nd The drive phase (Drive)

• Push off strongly with your legs and extend them almost completely before pulling the handle towards your chest with your arms. Keep your upper body slightly tilted back as you pull the handle towards your lower chest.

3. The final position (finish)

• In the final position, the legs are almost straight, the upper body is slightly tilted backwards and the handle is at chest height. Keep your back straight and your shoulders relaxed.

4th The recovery phase

• Slowly bring your arms forward again and let the handle slide back towards the starting position. Bend your knees as soon as your hands cross your knees and return to the starting position.

Common mistakes when rowing and how to avoid them

To get the most out of your rowing machine workout, there are some common mistakes you should look out for and avoid:

• Too much power from the arms: Many beginners tend to do most of the work with their arms. Focus on making the movement come primarily from the legs (about 60% of the power), followed by the core (20%) and the arms (20%).

• Hunchback: Always keep your back straight and maintain good posture to avoid lower back injuries.

• Rowing too fast: Try to maintain a steady pace. A good guideline is a ratio of 1:2 between the drive phase and the recovery phase.

Training programs for rowing on the machine

Here are some workout programs you can try to add variety to your rowing machine workout:

1st interval training

• 10 x 1 minute rowing: Row as fast as you can for one minute, then rest for 1 minute. Repeat ten times.

• This workout helps increase anaerobic capacity and boost fat burning.

2nd endurance training

• 30 minutes of steady rowing: Find a moderate pace that you can maintain for 30 minutes. Make sure your stroke rate is consistent and you maintain good form.

• Perfect for improving cardiovascular fitness and increasing endurance.

3. pyramid training

• Row in decreasing and increasing intensity: Start with 500 meters, then 400 meters, 300 meters, 200 meters, 100 meters, and then go back to 200, 300, 400 and 500 meters. Take a short break between sets.

• Ideal for training both strength and endurance and varying the number of strokes.

Tips for Beginners

If you're just starting out with rowing on the machine, here are some useful tips to help you get started:

• Choose the right resistance setting: Start with a medium resistance and gradually increase. The resistance should be high enough to provide a challenge, but low enough to ensure clean technique.

• Warm-up and cool-down: Perform a light warm-up before training to prepare your body for the upcoming exertion. A cool-down after training helps to relax the muscles and promote regeneration.

• Regularity is key: To get the best results, row regularly and incorporate training into your weekly schedule. Three to four training sessions per week are ideal for making progress.

Conclusion: Rowing on the machine – effective whole-body training for every fitness level

Rowing on a machine is an excellent form of exercise that is suitable for both beginners and advanced athletes. It offers an intense, low-impact full-body workout that improves both strength and endurance. With the right technique and a varied training routine, you can get the most out of your workout and reach your fitness goals faster. Whether you want to lose weight, build muscle or increase your endurance, rowing on a machine is an effective way to stay fit and healthy.