30 day free trial

ZURÜCK ZUR ÜBERSICHT

Rowing against obesity: the ideal way to a healthier body

6 January 2025

|

FROM Lars Wichert

Obesity affects millions of people worldwide and is one of the main causes of many health problems. At the same time, more and more people are looking for an effective, sustainable and, above all, feasible solution. Rowing is one of the best ways to combat obesity and promote long-term health. As a two-time Olympian and three-time world champion in rowing, I, Lars Wichert, know from my own experience how versatile and effective rowing is as a sport. This article will take you on a journey to find out why rowing is so effective against obesity and how you can get started.

Rowing as a full-body workout for fat loss

Rowing is not only an endurance workout, but also a full-body workout. Up to 85 % of the muscles are activated during a single rowing stroke. Legs, torso, back, arms and shoulders work together harmoniously. This comprehensive muscle work is a decisive advantage over other endurance sports such as running or cycling, which often only work certain muscle groups.

Another plus point is the calorie consumption. Depending on the intensity, duration and body weight, rowing can burn between 400 and 800 calories per hour. You will also achieve a higher basal metabolic rate in the long term by building up a certain amount of muscle. This means that you will not only burn energy during training, but also more in everyday life. Muscles need energy even at rest, which further increases calorie consumption in everyday life.

The study "Effect of Indoor Rowing Exercise on Body Composition, Blood Glucose, and Lipid Profile among Obesity" investigated the positive effects of indoor rowing training on body composition and metabolic parameters in overweight people. The study shows that rowing training has a positive effect on reducing the body mass index (BMI). Other studies looking at the positive effects of endurance training have confirmed that regular endurance training such as rowing not only reduces body weight, but can also significantly reduce the fat percentage in the body. In combination with the activation of large muscle groups, rowing makes losing weight not only efficient but also sustainable.

Joint-friendly training for every fitness level

To illustrate how high the load on the joints is per step when jogging, here is a brief example calculation. With each step, approximately 2 to 3 times the body weight acts on the joints (depending on running style and ground cushioning). For the calculation, we assume an average value of 2.5 times. Our person weighs 80 kilograms. This means that a load of 200 kilograms acts on the joints per step if we assume 2.5 times the weight. A person needs about 1,000 steps per kilometre. This in turn means that for every kilometre of walking there is a total load of around 100,000 kilograms per leg. This is an enormous strain on the body, especially if the joints are not used to the strain of running. The higher the body weight, the higher the individual load.

Rowing is therefore one of the best sports for people who are overweight or have joint problems. In contrast to sports such as jogging or Crossfit, which often have a high impact load on joints and tendons, rowing is virtually impact-free. The movement sequence is fluid and is easy on the knees, hips and ankles, while at the same time providing you with an effective workout.

Another advantage is the ability to customise the resistance and intensity. Whether you are just starting out or already have experience, you can perfectly adapt rowing to your fitness level. Even after injuries such as knee or cruciate ligament surgery, rowing is an excellent way to get moving again.

Compared to other sports, rowing is particularly easy on the joints as you are seated during training. This eliminates the strain that your body weight places on your joints. This is a decisive advantage, especially for people who are overweight.

Mental benefits: How rowing boosts motivation

In addition to the physical benefits, rowing also has numerous mental benefits. The steady, rhythmic movements have a calming effect and promote the release of endorphins - also known as happiness hormones. Many people report that they enter a meditative "flow state" when rowing, which helps to reduce stress and clear the mind.

Added to this is the motivation provided by visible progress. Whether you are improving your stroke rate, the distance you cover or your wattage, rowing gives you measurable results that spur you on. Modern equipment such as the AUGLETICS Eight Style offer additional programmes and visual feedback that make training exciting and varied.

The right diet: a combination of rowing and a healthy diet

Exercise alone is not enough to effectively combat obesity. A balanced diet is just as important to support the success of your training. Here are a few simple basic rules that you should follow:

Calorie deficit: To lose weight, you need to burn more calories than you consume. Rowing helps you to achieve this deficit, but it's your diet that makes all the difference.
Three-meal principle or intermittent fasting: Both approaches can help you achieve your calorie deficit. With intermittent fasting, e.g. the 16:8 model, you only eat in a limited time window of eight hours. The three-meal principle emphasises regular but calorie-conscious meals. The last meal for both eating habits is eaten at 7.00 pm at the latest.
Balanced diet: Focus on fibre-rich foods, healthy fats and proteins. Reduce sugar and processed foods.

With the right combination of training and nutrition, you can not only lose weight faster, but also develop healthy habits for the long term. It is helpful if you count your calories for a certain period of time. This is easy to do with various apps. This makes you even more aware of what, when and how much you eat. All three "Ws" are crucial points when it comes to your diet and losing weight.

In this video, Lars, your Clatics coach, explains why rowing is the perfect full-body sport. Learn how to train 86% of your muscles, strengthen your cardiovascular system and burn calories like no other. Whether you're stuck in the office, want to get back on track after an injury or simply want to get fitter - rowing offers countless benefits for body and mind. There are also tips on the right technique to prevent back problems. Take a look and discover why rowing could be the ideal choice for you!

How to lose weight with rowing in the long term

The key to success lies in regularity. To get started, I recommend scheduling two to three training sessions per week, each lasting 20 to 30 minutes. Once you get used to the training, you can increase the intensity or duration. Interval training, where you alternate between intensive and moderate phases, is particularly effective for fat loss.

In the long term, rowing not only helps you lose weight, but also improves your general fitness. The combination of endurance and strength training ensures that your body becomes firmer and more efficient.

Develop a routine: With firm habits to rowing success

A crucial key to successful training - whether for losing weight, building muscle or simply improving fitness - is developing routines. Especially when rowing on the AUGLETICS Eight Style offers you the opportunity to integrate your training flexibly into your everyday life, as you are independent of opening hours or weather conditions. The best way to start is to schedule fixed times for your rowing training, just as you do for other important appointments. It is your time slot in the day that is reserved just for you and your training. A classic approach is to train straight after getting up in the morning or half an hour before dinner in the evening. This ensures a structured daily routine and prevents you from forgetting to train.

Another tip: Combine rowing training with pleasant habits that bring you joy. For example, listen to your favourite music or an exciting podcast while rowing. If you can stream Netflix or YouTube on your rowing machine, as is the case with the AUGLETICS Eight Style If this is the case, the training session is done almost as if by chance - and you stay motivated. It also helps to set realistic goals: Three times a week for 20 to 30 minutes is a good start, which already shows positive effects and can be easily integrated into everyday life.

To keep at it in the long term, you can also organise your training like a challenge - keep a training diary or use apps to document your progress. Small successes, such as rowing a few more minutes or achieving a higher stroke rate, are motivating and fun. By making training a fixed part of your day step by step, it will quickly become a habit - just like brushing your teeth or having your morning coffee.

What you should look out for when buying

Not every Rowing machine is the same - and the right model can make a big difference. Here are some things you should look out for:

Space requirement: Compact and foldable appliances such as the AUGLETICS Eight Style are ideal for small flats in particular.
Resistance system: Magnetic brakes are quiet and low-maintenance, while water or air resistance systems offer a more realistic rowing feel.
User friendliness: A device with a clear display and easy-to-use functions makes training more enjoyable.

The AUGLETICS Eight Style stands out with its integrated Virtual Trainer, which gives you direct feedback on your technique and helps you to avoid typical mistakes. The device also offers programmes and entertainment options to add variety to your training.

Does rowing really suit you?

Take our quiz to find out exactly that!

Conclusion: Why rowing is the perfect choice against obesity

Rowing is one of the most versatile and effective sports for combating obesity. It combines endurance training, muscle building and joint protection in one movement - all on a single piece of equipment. With a high calorie consumption, the activation of almost all muscle groups and the ability to customise the workout, rowing is the ideal choice for people who are overweight.

With a high-quality rowing machine like the AUGLETICS Eight Style training is not only effective, but also motivating and entertaining. So why wait? Start today and discover how rowing can change your life!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

ZURÜCK ZUR ÜBERSICHT

This could be of interest for you

7. January 2025

|

Lars Wichert

Cardio-Training zuhause: Der Schlüssel zu Fitness und Gesundheit

Zum Beitrag

6 January 2025

|

Lars Wichert

Rowing against obesity: the ideal way to a healthier body

Zum Beitrag

30 December 2024

|

Lars Wichert

Rowing machine for small flats: effective training in a small space

Zum Beitrag

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take two minutes to find out if AUGLETICS is the ideal rowing machine
for you.