30 day free trial

ZURÜCK ZUR ÜBERSICHT

What is rowing good for?

18 December 2024

|

FROM Lars Wichert

The many advantages of a unique sport

Rowing is one of the most effective and versatile sports of all. It combines endurance training, strength building and mental strength in a single flowing movement. As a two-time Olympian and three-time world champion in rowing, I, Lars Wichert, have not only experienced the pinnacle of competitive sport, but have also learnt to appreciate the numerous benefits of rowing for our own investment in our health. But rowing is not just for professionals - it offers immense benefits for people of all ages and fitness levels. In this article, you will find out why rowing makes so much sense.

Rowing as a full-body workout

Rowing is a real full-body workout. With each rowing stroke, you activate up to 85 % of your entire musculature. It starts with the legs, which generate the initial pressure, continues with the torso, which provides stability, and ends with the arms and shoulders, which complete the stroke. This perfect symbiosis of strength and endurance makes rowing one of the most efficient sports of all.

The big advantage: while many sports focus on either strength or endurance, rowing combines both elements in a single movement. Your legs and glutes work hard, while your back, stomach and shoulders provide stability and traction. At the same time, the repetitive motion trains your endurance and improves your cardiovascular health - a double benefit for your body.

Slider-module-rudder-movement-01

Slider-module-rudder-movement-02

Slider-module-rudder-movement-03

Slider-module-rudder-movement-04

Easy on the joints and safe: rowing for all ages

One major advantage of rowing is that it is easy on the joints. Unlike sports such as running, which involve impact on the knees and ankles, rowing offers a fluid movement without impact. This makes it particularly suitable for people with joint problems, overweight or after injuries.

Rowing is also ideal for older people who don't want to overload their joints but are still looking for an effective workout. The steady movement promotes mobility, strengthens the muscles around the joints and helps to promote synovial fluid. Furthermore, most older people are able to perform a higher level of movement amplitude on the rowing machine than when running, for example. The result: less pain, more mobility and a more active everyday life.

Heart health and endurance: rowing strengthens the cardiovascular system

Rowing is an extremely effective cardiovascular workout that does far more than just build endurance. During a training session, your heart is challenged to pump more blood through the body, which in the long term leads to stronger and more efficient heart muscles. Regular rowing helps to increase your heart's stroke volume - the amount of blood pumped with each heartbeat. At the same time, your resting heart rate decreases as your heart has to beat less often to achieve the same performance due to the improved efficiency.

A study published in the Journal of the American College of Cardiology shows that regular endurance training such as rowing can significantly reduce the risk of heart disease. The study found that moderate to intensive cardio training can reduce the risk of coronary heart disease by up to 50 %. A key factor is the improved elasticity of the blood vessels, which is promoted by the increased blood flow during training. This lowers blood pressure levels and reduces the risk of arteriosclerosis - the hardening of the arteries.

Rowing also activates the small capillaries in your muscles, which optimises the oxygen supply to the tissue. This not only helps to increase performance, but also improves the general health of your cardiovascular system. People with high blood pressure or high cholesterol levels in particular benefit from the positive effects of rowing.

Another problem is slumping backwards. Here it helps to imagine that there is a pin stuck in your back, which makes you stay upright. Keep your chest slightly pushed outwards and tense your torso to achieve a stable end position.

There is often a lack of tension in the front inversion movement so that the thrust is not transferred efficiently to the grip via the legs. Make sure that the pressure is transferred directly from the foot via the legs to the grip. If you kick your legs and the rolling seat moves, but the grip remains almost in the same place, then you know that there is a lack of tension. This is also known as "pushing the box".

Rowing is also an excellent prevention for type 2 diabetes, which is often associated with cardiovascular disease. Regular training improves the insulin sensitivity of the cells, which in turn stabilises blood sugar levels. This combination of physical fitness and metabolic health makes rowing one of the most effective sports for a healthy and long-lasting heart.

To summarise, rowing is a sport that not only strengthens your heart, but also protects your entire cardiovascular system in the long term. Combined with being easy on your joints and allowing you to train at your own pace, rowing is an ideal choice for beginners, advanced rowers and even people with pre-existing conditions. Start today to feel the benefits for your heart and improve your quality of life.

Competitive athletes also use these settings as they promote a steady rhythm and clean technique. Remember: rowing is not just about strength, but also about the correct execution of the movement. An optimised resistance setting allows you to do just that

Burn calories and reduce weight

When it comes to calorie consumption, rowing is at the top of the list of the most effective sports. Depending on the intensity, you burn between 400 and 800 calories per hour. This is comparable to running, but without the strain on joints and ligaments.

Another benefit: building muscle while rowing increases your basal metabolic rate, which means that your body burns more calories even when at rest. This makes rowing not only an effective way to lose weight, but also for long-term weight control.

Mental strength and stress reduction through rowing

Rowing not only has physical benefits, but also has a positive effect on mental health. The steady, rhythmic movements have a calming effect and promote concentration. Many people find rowing meditative - a welcome break from the hectic pace of everyday life.

Endorphins are released during training, which provide feelings of happiness and reduce stress. Whether you want to relax after a long day at work or simply clear your head, rowing offers you the perfect opportunity to mentally regenerate.

Rowing as a balance to everyday life

Especially for people who sit a lot - whether in the office or in the car - rowing is the perfect way to balance out their workload. The movement strengthens the core muscles and mobilises the hips, which relieves tension and improves posture. After just a few weeks of regular rowing, you will notice a reduction in back and neck pain and feel more stable and stronger overall.

Endorphins are released during training, which provide feelings of happiness and reduce stress. Whether you want to relax after a long day at work or simply clear your head, rowing offers you the perfect opportunity to mentally regenerate.

The right rowing machine makes all the difference

The right rowing machine is crucial so that you can fully utilise all the benefits of rowing. A high-quality machine like the AUGLETICS Eight Style offers numerous functions that make your training more effective and enjoyable. The integrated virtual trainer gives you feedback on your technique and helps you to avoid typical mistakes. The quiet operation ensures that you can also train in the evening without disturbing anyone.

With individual training programmes, a large touchscreen and the option to stream entertainment directly on the display, your training will not only be more effective, but also entertaining. This will keep you motivated and help you achieve your goals faster.

Rowing machine

AUGLETICS Eight Style

2.790,00 EUR

Who is rowing suitable for?

Whether beginner, professional, young or old - rowing is suitable for everyone. Beginners benefit from a gentle introduction to effective training, while advanced rowers can refine their technique and improve their performance. Rowing is also an ideal family activity as it can be customised and everyone can train at their own pace.

Conclusion: rowing is the ideal sport

Rowing is more than just a sport - it is an investment in your health and well-being. It strengthens the body, is easy on the joints, promotes mental strength and offers a multitude of benefits for every area of life. Whether you want to lose weight, build muscle or simply stay fit - rowing offers you all that and much more.

With a high-quality rowing machine like the AUGLETICS Eight Style you get the perfect training solution at home. What are you waiting for? Start today and discover why rowing is one of the most beneficial sports for body and mind.

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.