MOVE AND REPEAT – Legs, core, arms. Legs, core, arms. Legs, core, arms. My rowing mantra pushes me to my limit as I push my heels into the platform of the indoor rowing machine and pull back on the handle with every ounce of strength, willing myself to take the next stroke harder and faster.
Hugh Jackman credits it for sculpting his Wolverine physique. Conor McGregor regularly trains with it between fights, and Gerard Butler says it was the secret weapon in his training while shaping up for the Spartan film 300.
Indoor rowing machines rarely get the same attention as weights and treadmills, but experts say they can be a fast-track to building muscle and shredding fat if used correctly.[
You don’t need to go out onto the River Thames to get the endurance and stamina-building benefits up. Here’s what you need to know about strapping in and toning up.
What are the fitness benefits of rowing?
There are good reasons why many gym-goers and elite athletes love the rower as their method of choice for cross-training. It is seen by many as the most effective and efficient cardio machine. It is an excellent way for runners to maximise their fitness without risking overtraining injuries before that all-important race day.
Whether you’re looking to increase your trunk strength or generate more explosive power, the rower has you covered. It builds full-body strength for all other athletic movements.
Rowing is a great entry point to get back into a regular training programme. It’s a full-body movement that uses over 86% of our muscles, engaging all major muscle groups – twice more than the engagement you get from cycling or running. In a total body workout, arms, legs, core, and back play an equally vital role in the rowing stroke. It’s an incredibly efficient exercise. In only 20 minutes, you will get a fantastic workout, which is perfect for people short on time.
First-timers tips?
Although it’s generally an extremely safe sport, there are a couple of pointers to be aware of before you attempt a distance row.
- The form is essential; Leg power is where it’s at, rather than yanking the handlebar towards the body.
- Maintain a consistent pacing technique and rhythmic breathing will allow you to move efficiently and safely throughout the stroke, from the beginning to the end. Instead of going from 0-100 from the offset, which will lead to a lower quality stroke and create a more considerable risk of injury.
Patience is the key develop the stroke properly, and allowing yourself the time to focus is vital. Gyms have trainers on hand to demonstrate the technique. After that, strap in, set off and prepare for arms, legs and abs soreness the day after.
For many rowing, it is the most efficient workout that there is. If done correctly, you use almost 85 per cent of your muscles in just one stroke, and you burn upward of 200 calories in just 30 minutes. The best part? It’s low-impact, which means it doesn’t put constant stress on the joints and the connective tissues.
