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Full-body training with the rowing machine - effective workout for the whole body

17 October 2024

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FROM Flavio Holstein

Rowing is an outstanding full-body workout that works almost all the major muscle groups and simultaneously promotes strength, endurance and coordination. Training on a modern rowing machine, such as the AUGLETICS Eight StyleThe rowing machine offers an ideal way to train your entire body, burn calories and build muscle. In this article, you will find out which muscles are used when rowing, how you can achieve the best training effects and why the rowing machine is an indispensable tool for your full-body workout.

What makes rowing the perfect full-body workout?

Rowing activates several muscle groups at the same time, making it one of the most efficient full-body workouts. A rowing stroke consists of different phases that work the legs, torso and upper body equally. Here is an overview of the most important muscles that are trained when rowing:
 
  1. Legs: The legs, especially the quadriceps and the hamstrings, provide the initial impulse for the rowing stroke. They generate the most power when you push off from the start.
  2. Hull: The core, consisting of the abdominal and back muscles, is responsible for stabilisation during the entire rowing stroke. Strong core muscles ensure a stable posture and a clean technique.
  3. Shoulders and arms: Your shoulders, biceps, triceps and upper back play an important role when you pull the handle of the rowing machine towards you. These muscles help to make the rowing stroke powerful and efficient.
  4. Back: The latissimus (broad back muscle) and lower back muscles in particular are heavily involved in rowing. They help to transfer the power from the legs to the upper body and support the posture.
  5. Buttocks: The buttocks work in combination with the legs to push the body backwards and maximise traction.
 
This even load makes rowing so effective that it delivers results in a short space of time - be it muscle building, fat burning or an improvement in endurance.

Advantages of full-body training on a rowing machine

Rowing is a unique training method that offers you numerous benefits. Especially the AUGLETICS Eight Style rowing machine optimises your full-body workout and makes it even more efficient. Here are the main benefits:

1. effective muscle strain
Rowing activates all major muscle groups and makes it one of the most effective full-body workouts of all. You train strength and endurance at the same time, which has to be done separately in many other forms of training. A single rowing stroke strengthens your legs, arms, back and torso - all in one fluid movement.
2. high calorie consumption

Rowing training is one of the best ways to burn calories. Depending on the intensity and duration of the workout, you can burn up to 800 calories per hour. By working the large muscle groups simultaneously, energy consumption is maximised, making rowing ideal for anyone who wants to lose weight or reduce their body fat percentage.

3. joint-friendly training
One of the biggest advantages of rowing is that it is easy on the joints. Unlike running or weightlifting, where the joints are often under a lot of strain, the fluid motion of the rowing stroke ensures an even load without jolts. This makes rowing ideal for people with knee, hip or back problems.
4. improvement of posture

Rowing strengthens the entire core, which leads to better posture in the long term. A strong core supports the spine and improves the stability of the upper body, which prevents posture problems and back pain.

5. movement correction thanks to virtual trainer

As the entire body is in motion when rowing, there is a risk of making mistakes in technique that could lead to long-term discomfort. The AUGLETICS Eight Style has an integrated virtual trainer that analyses your movements based on sensor data and gives you real-time feedback. This not only teaches you the correct rowing technique, but also gives you tips on what you can improve in order to train even more efficiently and safely.

Britta Oppelt on full-body training with rowing

In her video, Britta Oppelt, two-time Olympic silver medallist and experienced competitive rower, explains how rowing training works the entire body and which muscle groups are particularly challenged. She emphasises that rowing trains all the important muscle groups - from the legs to the back and arms - in equal measure and thus achieves a maximum training effect. Britta also emphasises that rowing training is particularly easy on the joints, making it an ideal sport for all age groups

The AUGLETICS Eight Style - your ideal rowing machine for a full-body workout

The AUGLETICS Eight Style rowing machine is the ideal choice for your full-body workout. It combines innovative technology with a natural rowing feel and offers you numerous options for customising your training and achieving your fitness goals.

Quiet and compact
The AUGLETICS Eight Style is extremely quiet in operation, so you can train at home without disturbing others. With its compact design and the option to fold it up, you can store it away to save space and use it for your workout at any time.
 
Interactive training programmes
The large, user-friendly screen of the AUGLETICS Eight Style offers you a variety of training programmes that are regularly updated. You can choose between different intensities and goals to keep your full-body workout varied and motivating.
 
Individually customisable resistance
With the adjustable magnetic resistance of the AUGLETICS Eight Style allows you to customise your workout to your fitness level. Whether you want to do a relaxed endurance session or intensive interval training, the device adapts to your needs.
 
Whole-body movement with maximum efficiency
The AUGLETICS Eight Style offers you an extremely efficient full-body workout where every movement counts. Thanks to the ergonomic design and even distribution of resistance, you can be sure that all muscle groups are optimally trained.
 
Movement correction by the virtual trainer
Another outstanding feature of the AUGLETICS Eight Style is the virtual coach that gives you feedback on your technique during training. Based on sensor data, it analyses your rowing strokes and corrects any mistakes so that you row correctly from the start and continuously improve. This not only increases the efficiency of your training, but also minimises the risk of injury.

How to get the most out of your full-body workout

To make your rowing training as effective as possible, you should follow these tips:
 
  1. Pay attention to the right technique: The correct rowing technique is crucial to avoid injuries and to make the training effective. Make sure that the legs provide the main propulsion, the torso remains stable and the arms perform the final pull.
  2. Exercise regularly: Regularity is the key to achieving long-term progress. Try to exercise at least three to four times a week for around 30 minutes.
  3. Vary your training: Use the various programmes of the AUGLETICS Eight Styleto add variety to your training. Combine longer endurance sessions with intensive intervals to improve both strength and endurance.
  4. Cool-down and stretching: Finish each training session with a cool-down and stretch your muscles to promote recovery and prevent muscle soreness

Take the quiz!

Want to know if rowing is the right workout for you? Then take our quiz and find out how rowing can help you achieve your fitness goals.

Conclusion: full body workout on the rowing machine

Rowing is one of the most effective methods of training the entire body. It combines strength and endurance training and ensures that all the major muscle groups are used equally. With the AUGLETICS Eight Style you have the ideal rowing machine to optimise your full-body workout at home. The interactive programmes, the virtual trainer and the individually adjustable resistance provide you with the perfect basis for achieving your fitness goals safely and efficiently.

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, an innovative company that develops smart rowing ergometers. With a passion for rowing and technology, he has made it his mission to make rowing accessible and intuitive for everyone. With a background in computer engineering and a strong focus on innovation, Flavio combines cutting-edge technology with athletic efficiency to create a completely new training experience.

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