I have had many of my clients and friends use the rowing machine for their cardio workout. Many of you have endured the workout I came up with where you row with various grips to challenge the body and burn a ton of calories! The rower had been around for years and has had a resurgence of popularity mostly due to the Crossfit rage that came about recently.
Most of my clients include the rower as a regular part of their cardiovascular trainer for the following reasons;
1. Full Body Workout
Rowing literally uses muscles from your feet to head! When your form is correct, you push off with your legs then pull with your arms. You will work muscles including those found in your feet, calves, quadriceps, hamstrings, glutes, core, back, shoulders and arms and more! You need to focus on keeping your back straight and core engaged during the entire workout. This will not only build up cardiovascular but muscular endurance as well!
2. Intensity Can Be Adjusted
You can not only adjust the intensity and difficulty of the exercise by adjusting the fan vent but also by how you pull the handle. You can change your grip from an overhand to underhand grip or even a staggered over/underhand grip. By pulling the handle into your stomach, chest level, over head or even one side to the other like rowing a canoe, you can greatly vary the workout and the intensity. You can also slow down or speed up the pace which will then increase or decrease the resistance as well.
3. Virtually No Impact
The rower is one of the smoothest workouts! When performed properly you avoid the impact on the joints and body that you get from other cardio activities such as running, walking, spin etc.
4. Increases Good Lower Back Posture
Most of us spend a lot of time at a desk and computer or slouched in a chair etc. Our hips, spine and shoulders are flexed and we are hunched over. The power stroke of rowing builds up strength in the opposite direction extending the hips through the spine, pulling the shoulders back and realigning the body. By having to focus on proper posture when using the rower, it strengthens the muscles responsible for proper posture.
5. Burns A Ton Of Calories
It's simple, when using the rower, you move your legs and arms. The more body parts you have moving the energy is required. The more energy you use, the more calories you burn. The more calories you burn, the more body fat you lose! The more body parts you move, the more oxygen demand is placed on your cardiovascular system. The more oxygen demand, the more the heart rate goes up. The more the heart rate goes up, the more it must get stronger and efficient. The stronger and more efficient the heart and circulatory system become, the more fit you become!
Why not give the rower a try during your next cardio workout? Just about everyone I've had use the rower is pleasantly surprised how much of a workout it can be and enjoy it!