Rowing explained: Why rowing is the perfect full-body workout

Rowing is one of the oldest and most effective sports that combines strength, endurance and technique. Whether on the water or on land with the rowing machine - rowing offers a full-body workout that appeals to both beginners and professionals. In this article, you will learn everything you need to know about the different disciplines of rowing, the health benefits and tips on how you can get started in this dynamic sport.

The disciplines in rowing

Rowing is divided into several disciplines, which differ in the number of rowers and the type of boat:

1. One :

•In the single scull (skiff), only one person rows with two sculls (one oar per hand). This is the classic individual discipline and requires both physical strength and high technical skills.

2. Twos and fours :

•Here either two or four athletes row in one boat. There are versions with a coxswain who steers the boat, and without. In contrast to the skiff, the rowers in some boats can only row with one oar.

3. Eighth :

•The eight is the largest and often most spectacular rowing boat. Eight rowers sit in a line, each with an oar. A coxswain sets the direction and coordinates the team. The eight is particularly well known in competitions such as the Olympic Games.

4. Rowing ergometer :

•As a complement to water training, many rowers use the rowing ergometer (often known as an “indoor rower”). It simulates the movements of rowing and is ideal for training in the winter months or as a fitness device in everyday life.

Technique in rowing

Proper rowing technique is crucial to be effective and avoid injury. Here are the key phases of the rowing stroke:

1. Entry : The stroke begins with the oars dipping into the water. The legs are bent and the body leans forward.

2. Follow-through : The legs stretch powerfully, followed by the movement of the back and arms. This phase requires the most strength.

3. Exit : The oars leave the water, the arms stretch forward, and the body leans forward again.

4. Recovery : The boat glides as the body returns to the starting position. This phase prepares for the next stroke.

Health benefits of rowing

Rowing is one of the most effective sports for exercising the entire body. Here are some of the main benefits:

1. Full body workout :

•Rowing works almost all major muscle groups, from the legs to the core to the arms and shoulders. This makes rowing an excellent exercise for building muscle and improving strength.

2. Improved cardiovascular fitness :

•The combination of endurance and strength training effectively strengthens the cardiovascular system. Regular rowing improves heart health, increases endurance and promotes fat burning.

3. Gentle on joints :

•Compared to sports such as running, rowing is gentle on the joints and is therefore also suitable for people with joint problems or those recovering from injuries.

4. Promote coordination and technique :

•Because rowing requires precise movement, it improves coordination and body awareness . The smooth, rhythmic movement helps to improve balance and posture.

Getting started in rowing

Anyone who wants to get into rowing can do so both in a club and individually:

1. Clubs and rowing clubs :

•In many cities there are rowing clubs that offer training courses for beginners and advanced rowers. Here you can learn the technique and train in teams with other rowers. Starting out through a club is ideal, especially for team sports.

2. Rowing ergometer for home :

•If you prefer to train alone, you can use a rowing ergometer . It simulates rowing on the water and offers an effective full-body workout for the home.

3. Training hours :

•Especially for beginners, it is helpful to start with a trainer to learn the correct technique and avoid mistakes.

Rowing competitions

Rowing offers numerous competition opportunities at local, national and international levels. The most well-known include:

• Olympic Games : Rowing has been part of the Olympic programme since 1900 and includes both men's and women's competitions in various boat classes.

• Ruder-Bundesliga : A German rowing league in which the best teams in the country compete against each other.

• Head of the River : One of the largest and most traditional rowing competitions in the world, held annually on the River Thames in London.

Conclusion

Rowing is a versatile and challenging sport that requires both physical and mental strength. It is ideal for people looking for an intense full-body workout that combines strength, endurance and technique. Whether on the water or in the gym, rowing offers numerous opportunities to improve your fitness and become part of an active sports community.