Why you need rowing in your life

It has undoubtedly grown in popularity as a full-body cardiovascular workout and, considering its benefits, it’s not hard to see why you need rowing in your life. By working major muscle groups in both the upper and lower body, the gym’s rowing machine is great for anyone aiming for overall fitness. Here’s why indoor rowing makes a great addition to your training regime.

It improves your heart health

Rowing has great cardiovascular benefits. By working the major muscle groups, the heart rate is elevated and, with an increase or decrease in resistance and speed, you reach and maintain a variety of heart rate zones. This improves cardiovascular fitness by causing physiological adaptations such as increased stroke volume (the amount of blood released by one contraction of the heart), boosting oxygen flow.

It strengthens your muscles

The rowing machine provides a great upper body workout. Muscles involved include the rhomboids, trapezius, lats, biceps, pecs and abs. Gripping the ‘oar’ also develops the hands and wrists. Surprisingly, the rowing machine is also great training for the lower body, working primarily the calves, quads and glutes. The continuous pushing and pulling against resistance leads to muscular endurance (the muscle’s ability to lift weight repeatedly without reaching fatigue). As you progress with training, increase the resistance – your muscles grow and become stronger.

It helps you burn calories

With its ability to work the cardiovascular system efficiently, the rowing machine is a big calorie burner. Vigorous rowing can burn up to 650 calories per hour and therefore can be a great addition to your weight-loss programme.

It’s easy on your joints

Unlike walking and running, the feet are permanently fixed to their anchor – in this case, the foot-rest – and so no impact is involved. This means that joints that are commonly prone to injury, such as the knees, ankles, wrists and elbows, have no stress from impact placed upon them. Although risk of injury is reduced, it is still important that you have the correct technique; get a trainer to show you how it’s done the first time you row.

It’s varied

Like many other forms of exercise, rowing can be performed alone or in one of the many classes that have become popular. These group sessions are led by an instructor and performed to high-energy music and choreography. This enhances motivation and removes the boredom that can arise from solitary exercise.

Interval training is a great way to do a high-intensity and effective workout on a rowing machine. Interval training involves alternating periods of high and low intensity activity for a given amount of time, allowing you heart and body to work in different fitness zones. Try this 14-minute session:

2 mins warm-up

(30 secs high intensity, 1 min 30 low intensity) x5

2 mins cool-down

As your cardiovascular fitness improves, increase the duration of the high-intensity interval and decrease the duration of the low-intensity interval.