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Rowing benefits: 5 reasons why you should train with the rowing machine

11 October 2024

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VON Janine Mönke

If you are looking for an effective full-body workout that is easy on your joints and offers you many fitness benefits in a short space of time, you should try the Rowing machine into consideration. More and more sports enthusiasts - from professionals to amateur athletes - are discovering the numerous positive training effects of rowing. In this article, you will learn about the benefits of training on the rowing machine and why it is worth making rowing a regular part of your fitness routine.

1. full-body workout: effective and time-saving

The rowing machine offers a full-body workout that works almost all major muscle groups simultaneously. Rowing activates over 80 % of your muscles, including your legs, back, arms, shoulders and core. Compared to many other forms of training that only target specific muscle groups, rowing gives you a balanced and comprehensive workout in just one movement. This not only saves you time, but also ensures that your entire body is strengthened evenly.

While other training methods often only target individual muscle groups and force you to combine different exercises for a complete workout, rowing allows you to complete a full workout in just one exercise. This not only saves time, but also ensures that your body is trained evenly and in a balanced way.

Which muscle groups do you train when rowing?

Legs
 

When you powerfully push off from the footrest, your thigh muscles, especially the quadriceps, are intensively used and have to do a lot of work to propel your body forwards. This movement also activates the calf muscles, which also play an important role by providing additional stability and strength for the movement. The interaction of these muscle groups enables efficient and controlled locomotion, which also improves muscular endurance and strength. Regular use of these muscles helps to increase their performance and minimise the risk of injury.

Back

When pulling back the rower, the latissimus dorsi, also known as the broad back muscle, is intensively strengthened. This muscle plays a central role in stabilising and supporting the upper body, especially during movements that require pulling or lifting. Regular activation and strengthening of the latissimus dorsi not only strengthens the back muscles as a whole, but also significantly improves posture. Strong and well-developed back muscles help to prevent tension and poor posture, which are often caused by prolonged sitting or one-sided strain in everyday life. In addition, a strong latissimus dorsi supports the spine and can prevent back pain, leading to a healthier and more upright musculoskeletal system in the long term.

Arms and shoulders

The biceps and triceps work together intensively to pull the oar powerfully towards the chest. The biceps are primarily responsible for the flexion movement, while the triceps control and support the extension of the arm, which requires these muscle groups to work together harmoniously. At the same time, the shoulders perform important stabilising work by coordinating the entire movement and keeping the upper body in a stable position. This synergistic muscle work not only strengthens the arm and shoulder muscles, but also improves movement sequences, resulting in more efficient power transfer and better overall body control. This type of training can sustainably strengthen the muscles in the arms and shoulders, promote joint health and reduce the risk of injury.

Hull

The core, consisting of the abdominal and back muscles, is continuously challenged throughout the rowing movement in order to keep the body in a stable and controlled position. This intensive use of the core ensures that the deep muscles in the abdominal and back area are constantly activated, which not only significantly improves the general stability of the body, but also strengthens balance and coordination. By regularly training these muscles, the spine is optimally supported, which helps to prevent poor posture and significantly reduce the risk of back problems. Strong core muscles are essential for a healthy posture and protect the spine from overloading, which can often be caused by one-sided strain or incorrect movement patterns. It also promotes performance in numerous sporting activities and in everyday life by improving the transfer of force between the upper and lower body and increasing overall physical resilience.

2. increase endurance and cardiovascular health

In addition to the strengthening effects, the rowing machine also offers excellent endurance training. The steady, rhythmic movement challenges your cardiovascular system, which strengthens the heart and improves lung capacity. Regular rowing can reduce your risk of cardiovascular disease and improve your general fitness.

Why is this so important?

A strong heart and a healthy circulatory system are essential for your general fitness and well-being. Regular endurance training improves your body's oxygen supply and increases the performance of your heart muscle. Studies have shown that regular rowing can significantly reduce the risk of cardiovascular disease.

Additional benefits of endurance training on the rowing machine:

Calorie burning

During an intensive rowing session, you can burn an impressive 600 calories per hour, making the rowing machine an extremely effective choice for those who want to lose weight or improve their fitness. The combination of strength and endurance training works the entire body, which not only boosts calorie consumption but also stimulates the metabolism. This means that your body continues to burn energy long after the workout is over. In addition, the rowing machine is easy on the joints, making it a safe and sustainable way to lose weight while shaping muscles and improving overall fitness. This high calorie burn combined with the low risk of injury makes rowing an excellent choice for anyone looking to improve their health and shed excess pounds.

Stress reduction

Regular endurance training on the rowing machine not only improves your physical fitness, but also has a positive effect on your mental well-being. The continuous movement and intense exertion stimulates the release of endorphins, the so-called happiness hormones. These endorphins help you to feel more relaxed and happier after training. They help to reduce stress and can improve your mood in the long term. Regular training on the rowing machine can also help to reduce anxiety and increase your general mental well-being. In this way, rowing training not only ensures a fit body, but also a balanced mind.

Improved sleep quality

People who regularly do endurance training often report a significantly improved quality of sleep. This is because physical activity plays a key role in regulating the sleep-wake cycle and preparing the body for sleep in a natural way. Exercise increases energy expenditure and the body can relax and recover better at the end of the day. Regular exercise also promotes the release of hormones that have a positive effect on sleep, leading to deeper and more restful sleep. For many, this not only makes it easier to fall asleep, but also improves the overall duration and depth of sleep, which in turn helps the body and mind to recover. A good night's sleep promotes regeneration, boosts performance the next day and contributes to a generally healthier and more balanced lifestyle.

Rowing

3. joint-friendly training: perfect for all ages

In contrast to other intensive sports such as running or weightlifting, training on the rowing machine is particularly easy on the joints. The flowing movements minimise the strain on the joints, which significantly reduces the risk of injury. This makes rowing an ideal training option for people with joint problems or those who want to get fit again after an injury.

Avoidance of injuries

The controlled movements of rowing also offer beginners a safe way to get involved in sport.

Suitable for all age groups

As the intensity of the training can be customised, the rowing machine is suitable for both young people and senior citizens.

4 Mental benefits of rowing: more than just physical training

Rowing is not only good for your body, but also for your mind. The steady, rhythmic movement has a meditative effect and helps you to clear your head. Many people report that they feel more relaxed and mentally balanced after a rowing session.

Why you should start rowing

The rowing machine offers you an effective full-body workout that strengthens your muscles, improves your endurance and enhances your well-being - all while being gentle on your joints. Whether you want to build muscle, lose weight or improve your general fitness: The rowing machine is a versatile and sustainable training option that you can easily adapt to your fitness level. Now is the perfect time to start rowing - your body and mind will thank you for it!

Why always row?

Why always row?

In this video, Britta explores why rowing is so often recommended and what makes this sport so special. She sheds light on the many benefits of rowing training and explains why it is also for you is the ideal sport, because rowing not only strengthens the entire body, but also the mind!

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