Your heart is one of the most important organs in a human body. The heart is the central organ that helps control the flow of blood and oxygen to all other areas of the body. Without the heart, life would not be possible. Because of the importance of the heart, it is crucial that people take good care of the heart. There are several ways to ensure that your heart remains healthy. Having regular medical checkups with a medical professional will help make sure that you have a healthy heart. Another ways is by eating properly, and limiting the amount of foods that could be bad for your heart. But, one of the most important ways to be heart healthy is through exercise.
A sensible exercise program will maintain the health of your heart, and even improve the health. By keeping your heart strong, you are doing the most to make sure that you remain healthy overall . There are a number of exercises that you can do to help keep your heart strong. Walking, running and other types of exercise that involve various parts of the body can help improve your health. One such exercise is rowing. Rowing—either indoor or outdoor—will help improve your cardiovascular health and other parts of the body. If you are looking for a good exercise program that can help many different parts of the body, rowing may be a good program for overall health.
It’s common knowledge that if you exercise regularly, you’ll reap a range of physical rewards. These include everything from improving your cardiovascular health to lowering your body fat. What’s more, regular exercise can greatly improve your emotional and psychological wellbeing. From reducing anxiety and stress, to structuring your daily routine, sticking to a regular fitness regime can work wonders for your mental health. Exercise can even enhance a relationship. Exercising together with your spouse or partner gives you a shared activity which can help to increase your emotional and physical connection. Read on to learn more about the benefits of exercise for couples and how you can build a joint exercise routine.
General Benefits of Exercise
Exercising every day has a number of physical, emotional, and mental health benefits. Daily exercise will build your overall fitness level and strength, as well as help to control your weight. Regular exercise can even help you to avoid a range of chronic diseases, from diabetes to heart disease, and even some cancers. Physicians recommend that adults get a minimum of 150 minutes of aerobic activity every week at a moderate intensity level. Aerobic activity includes brisk walking, jogging, cross-country skiing, or bicycling. In addition to this, adults should also engage in strength-building activities on two or more days every week. This can be even more important in later life when your body has a harder time building muscle and tends to lose the muscle strength it already has. For women, this can mean losing up to 15% of their total body muscle mass per decade by middle age. Strength building is key to battling this. Although you can perform these aerobic and strength building activities alone, it’s often way more enjoyable and motivating to work out with a companion.
Exercise Benefits for Couples
Regular exercise is one of the many things which contribute to a healthy, balanced lifestyle. It’s often difficult to fit exercise into your daily schedule. It can be much easier if you work with your partner or spouse to encourage eachother to stick to a structured fitness routine. When you share common goals and a desire to stay healthy, you’ll be more likely to maintain this lifestyle. This can be especially beneficial if one partner struggles with motivation. Working together towards better health can be an effective common goal for partners. Researchers have found that exercising with companions or in a group often helps people work harder and tolerate more discomfort. Some couples even enjoy some positive competition with each other when exercising together. This positive competition could motivate both partners to achieve goals to become faster or stronger.
How to Exercise Together
When you decide to become workout partners with your relationship partner, start slow to ensure success. You might try taking a brisk walk or a bicycle ride together to begin an exercise partnership. For success, the stronger partner should exercise at the slower partner’s pace. This ensures that everyone feels positive and motivated about the process. It’s also helpful to choose an activity that both partners enjoy. Some couples decide to adopt an activity together that’s new for both of them. This enables both of you to learn about a new activity together, which helps bond you together in the common pursuit. It also ensures that one person does not have more expertise than the other. Make dates with each other to exercise. Whether your schedule allows for a daily date or you can only get together once or twice a week to exercise, prioritize this time for your relationship and for your physical health. You might take an exercise class together designed for couples. Some couples try dancing, rowing as a team (or against each other in a virtual race), or trying a HIIT routine from your living room. Some couples even decide to learn a new skill together, such as skiing or rock-climbing. Try joining a gym to exercise together in this environment. Whatever you opt to do as a couple, ensure that you both feel positive about it and motivated to engage in the activity.
Rowing is a form of low-impact cardio exercise that has a variety of physical benefits. It can be considered a full-body workout as it involves the use of the abdomen, back, legs, and arms. Many of the major muscle groups are used execute the movements. While the rower rows, muscles get stronger, the cardiovascular system becomes more efficient, calories are expended, and fat burns. People who wish to add rowing to their exercise routine have two options: indoor or outdoor rowing. For those who prefer to exercise indoors, rowing machines called ergometers are available. People can achieve all of the physical benefits of rowing when they use ergometers without having to brave the elements and actually put a boat into the water. This can be advantageous for someone who does not live near water, who does not want to buy or rent a boat, or who prefers the convenience of exercising indoors with a machine on their own schedule. Learn how to use an indoor rowing machine and the benefits of this type of exercise below.
Using an Indoor Rowing Machine
With an ergometer, the rower moves the machine to create motions that resemble rowing on the water. The seat of the machine provides comfortable support for the rower, especially in the lower back area. During the rowing motion, the seat actually shifts forward and backward to facilitate flexing and extension of the knees. The movement also involves the upper body, specifically the shoulders and arms. Throughout the entire stroke, the machine enables fluid motion with enough resistance to burn calories and build muscles.
Mastering use of the ergometer may take practice because the full stroke involves a number of different movements. The “catch” is the process of bending the legs and moving up toward the front of the machine. After the catch, the “drive” involves pushing with the legs, arms, and back. The legs straighten and the arms extend while pulling the handle toward the body. Finishing the drive involves completing this movement by pulling the handle all the way in toward the body, straightening the legs fully, and leaning the upper body back a little. Recovery is the short period when the rower is not moving the handle and it is resting against the chest. With legs outstretched, arms are ready to begin extending away from the body to begin another stroke.
Benefits of an Indoor Rowing Machine
Some rowers embrace the experience of rowing outdoors, preferring to propel a boat in natural conditions on the water. Indoor rowing with an ergometer has many specific benefits to consider, however. The physical process of rowing an actual boat or an ergometer requires the same type of coordination and strength to execute the movements. But rowing in natural conditions involves some variables that will affect the overall experience. Wind and weather can make the movements more or less difficult, depending on the conditions. In a boat, the rower also must focus on balance to ensure that the boat remains upright. This takes some practice to master. The rower in an actual boat also needs to learn how to use the oars correctly. An athlete can utilize the features of an ergometer to gain strength and conditioning. The machine provides information about calories burned, levels achieved, and speeds attained. Indoor rowing competitions are another popular aspect of this type of rowing. Athletes compete in these competitions for speed over specific distances, measured by the ergometers.
Resistance
Rowing machines have different features and types of resistance. The four kinds of resistance in ergometers are piston, magnetic, water, and air. Current technology favors air resistance for the best exercise experience; however, cheaper machines might have piston resistance. Rowers who seek to mimic the experience of rowing on the water might choose ergometers with water resistance. For quick resistance adjustments, an ergometer with magnetic or air resistance would be the best choice.
Whatever type of machine you choose, and whatever your rowing ability, an indoor rower will allow you to reap the variety of physical rewards offered by this type of exercise. Want to find out more about the differences between rowing on water and rowing indoors? Check out our comparison of these two key rowing styles.
The knee joints perform important movements that enable mobility. The joint needs to bear weight while remaining flexible. Knees consist of both cartilage and bone, and they have the support of surrounding ligaments and muscles. Injuries can occur with overuse and overstress while doing daily activities, exercise, or sports, so to avoid knee injuries, it’s important to perform activities carefully and correctly. Rowing is a low-impact cardio activity that people can perform either in a boat in a natural setting or indoors on a rowing machine. This type of exercise involves the legs, arms, and core, making it more of a complete body workout, as well as an effective way to build strength and burn calories. To avoid injury while rowing, people must follow guidelines for proper technique.
Rowing is beneficial because it strengthens the muscles surrounding the knees. During the rowing stroke, the quadriceps above the knee extend. Hamstrings and gastrocnemius muscles also flex with contractions during the rowing movements. As these muscles grow stronger, they can support the knee joint more effectively. Some people may experience a reduction in chronic knee pain as a result of stronger leg muscles.
Rowing involves four separate movements that combine for the stroke. The movements include the catch, the drive, the finish, and the recovery. During the catch phase, the knees are in a flexed position, so this is a common point for injury. If the rower bends the knees too much during the catch phase, it’s possible to experience patellofemoral stress syndrome, or iliotibial band syndrome. Patellofemoral stress syndrome involves pain in the kneecap, and iliotibial band syndrome involves pain in the outside of the knee.
Many rowing injuries occur due to overuse or poor body mechanics during the exercise. An exerciser’s knee condition is also a factor in whether rowing will be beneficial or whether it will lead to more pain. If a knee already has some type of issue or injury, it’s possible that rowing could irritate the joint or exacerbate symptoms. If knee pain occurs for the first time after rowing, explore possible issues with strength and flexibility in both the knees and the hips. The rower may need to perform additional exercises with free weights to build strength and flexibility in these joints. Improper foot position on the machine could also lead to pain.
To avoid injuries while rowing, rowers should warm up before engaging in the exercise. Warmup exercises should include sustained stretches to prepare muscles, ligaments, and joints for the movements. Proper rowing technique is also vital to avoid injuries. At the point of the stroke when the knees are completely bent, rowers may experience pain if an injury has occurred. Proper technique involves sitting upright at this point with the shins in a vertical position. It’s common for people to try to rush this stage of the stroke, however. When rushing, over-compression of the legs could occur. This could lead to an excessive stretch of tendons, with muscles working overtime to come back from this overstretched position. As this happens, strain of the muscles surrounding the knees can occur. It’s also possible for compression of the kneecap to occur. Another point of injury could happen when legs are in the full extension position. If the rower is tired, it’s common to lock the knees at this point. Locking the knees should never occur with proper rowing technique because this could lead to injury. For best results, the rower should always keep knees at least slightly bent to ensure that the muscles stay engaged.
If knee pain occurs, the rower should stop rowing immediately. Pain is an indicator that some sort of injury is occurring. Continuing to try to work through the pain is inadvisable because this will likely make the injury worse. A knee injury that is not muscle-related could be especially problematic. In this case, the injury could involve tendons or cartilage, which might require extensive treatment that could even involve surgery. Applying ice to the injury site is beneficial. An injury that involves the ligaments surrounding the knee could bring significant pain, swelling, and the inability to bear weight. In this case, rest will be mandatory for healing. A physician could also prescribe a brace to support the joint.
Learn about proper rowing technique and common knee injuries by visiting these resources:
Rowing has been an integral part of the human experience for as long as there has been a need for transportation. This much-loved activity has evolved from a necessity of daily life for peasants to a social experience and sport enjoyed by the highest segments of society. Despite other sports having become synonymous with the American identity, rowing was actually one of the first sports to be officially contested between groups of competitors. Today, Americans of all ages and experience enjoy the sport for what it requires in physical conditioning and offers in social gatherings. As an official Olympic sport, rowing is also one of the competitions that is most highly regarded. Titles and bragging rights are vied for with the same level of passion that the sport inspires.
A Brief History of Rowing
The activity of rowing finds its origins as an ancient method of transportation. It was also an essential component of the earliest wars between nations. Rowing competitions have existed since antiquity. As rowing from one location to another could be physically taxing and take much time, those engaged in the activity would often bet on which boat would arrive at its destination first. It’s from these humble beginnings that the modern iteration of the sport, first appearing in the 19th century, was born.
While not much has changed in terms of the activity of rowing, the reverence bestowed upon it by participants and fans of the sport has increased. In the mid-19th century, rowing competitions became a fun reprieve for those who made their living as ferrymen and personal transport providers along the River Thames. Since then, fans of the contemporary sport have watched thousands of races take place on the same river. The Henley Royal Regatta, which takes places every year on the River Thames, is arguably the most famous rowing competition in the world. The regatta is also known for its prominence in society, and tradition often requires that spectators show respect for the sport by adhering to a formal dress code. In the United States, rowing is a sport and pastime popular in East Coast cities, such as Boston and New York.
The type of equipment used in rowing can depend on the type of sculling participants engage in. Typically, a rowing boat is referred to as a “shell.” Modern rowing equipment often incorporates safety devices like a bowball, which is designed to minimize damage to other boats if contact is made, and a fin, which can help boats to stay on track while moving. Two-oared sculling requires that each participant uses two oars, while competitors in single-oar sculling only need one oar. In addition, the physical method of rowing can differ depending on whether participants use one or two oars in competition. Single-oar competitors often use more of a sweeping motion to move the vessel though the water.
The Detroit Boat Club, founded in 1839, bears the distinction of being the first rowing club to appear in the United States. But the sport quickly gained traction among other segments of the nation. Yale University was the site of the first rowing club designed for students, starting in 1843, and the enthusiasm for rowing clubs spread among colleges, universities, and high schools. Rowing gained such popularity that it became one of the first sports in which colleges competed against each other for a title. Today, rowing clubs can be found in all but seven of the 50 states and organizations exist for rowers of all stripes of life, from children to seasoned professionals.
At the turn of the 20th century, rowing officially became part of the Olympic Games. It’s considered to be one of the original sports of this international competition. Starting in 1920, the United States enjoyed a 36-year gold medal winning streak in the men’s eight division. While women have been participating in rowing races for hundreds of years, it wasn’t until the mid-20th century that the Olympic Games allowed them to compete. Since then, women from the United States have taken home the gold at the Olympics, contributing to the United States’ impressive performances and reputation as a leading competitor in the amateur sport of rowing.
The sport of rowing, also known as crew, is a popular competitive activity with roots going back to the days of ancient Egypt, Rome, and Greece. It is a form of boat-racing sport that involves a group of people working together using oars for propulsion. The boats used in rowing races are also known as shells, and in modern times, they are designed to be long and narrow to reduce drag and improve speed. Modern races are governed by the International Rowing Federation, known as FISA, and sanctioned crew sizes comprise of one, two, four, or eight people. There are two forms of rowing, which are called sweep and sculling. In sweep rowing, each athlete holds one oar with both hands, and in sculling, an individual rower manages two oars. Newcomers to the sport will want to know several basic factors involved in rowing, including the crew positions, the necessary rowing equipment, and the major racing categories.
Crew Positions
When it comes to deciding a crew member’s place in a rowing team, there are two types of positions that the athlete may take. One is that of a rower, of which there can be several on a large team. The rowers sit with their backs to the bow, or front section of the boat, and they provide the propulsion via their use of the boat’s oars. In a crew of eight, the rowers are further split into technical-class rowers at the bow, who keep the boat stable and balanced, the powerhouse class of rowers in the middle, who provide most of the strength and power, and the stern or stroke-class rowers, who set the timing of the team’s rowing actions. The head of the boat is the other major position, known as the coxswain. The coxswain, or cox, has the responsibility of steering, motivating, and otherwise communicating with the team and leading them during the race. The coxswain sits at the stern end and faces the rowing team, though in some cases they may sit in the bow position. The seating in a rowing crew is numbered, with the bow seat being number one, and in an eight-person crew, the rower at the stern is number eight. The coxswain, usually present in any team of four or more, is not numbered.
Rowing Equipment
A rowing shell or boat depends on a specific set of equipment to function properly. Among the most important pieces of rowing equipment, aside from the body of the boat itself, are the oars, gunwale, skeg, rudder, oarlock, rigger, seat, foot stretcher, collar, and cox box. The oar is the instrument that the rowers need in order to provide propulsion for the race, and the most important part of the oar is the wide end, or blade, which goes into the water and induces forward motion. The oarlock and rigger, situated on the side of the boat, are used to keep the oar connected to the boat, and they are themselves secured to the boat by a gunwale. The collar is necessary to keep the oar from slipping. The rudder, located at the stern, is controlled by the coxswain and is necessary for steering, while the fin, or skeg, keeps the boat stable. The rowers themselves sit in a seat, and their boots are bolted into place with a foot stretcher. The coxswain communicates with their crew using a cox box, a device that amplifies the coxswain’s voice for the rowers to hear.
Racing Categories
There are many categories when it comes to racing; however, the official classifications are defined as lightweight, heavyweight, single scull, double scull, coxed pair, coxless pair, quad scull, coxed four, coxless four, and eight. The lightweight category pertains to races involving rowers who may weigh no more than 72.5 kilograms for men or 59 kilograms for women. The heavyweight category is for those who weigh more than the limit for lightweights and is also referred to as open weight. Single scull racing refers to races where the crew consists of one person, while a double scull refers to a crew of two; in either case, each rower controls two oars apiece. A coxed pair is a crew of two rowers, each controlling one oar, with one serving as the coxswain for steering, while a coxless pair is a two-person team with no coxswain. A quad scull pertains to a race involving crews of four rowers, each with two oars. A coxed four is a crew of four rowers, each with one oar, and a fifth crew member who is the coxswain, while a coxless four has no coxswain. The category known as eight is defined as a race involving crews of eight rowers, each controlling one oar, being steered by a ninth crew member, the coxswain.
Rowing machines can provide excellent full-body workouts. They support two great measures of physical fitness—muscular strength and muscular endurance. In other words, with smart training you will be able to lift more weight in a single try, and be able to engage in physical activities such as rowing, hiking and biking for longer periods of time. Rowing can help increase your performance in just about any sport. It might appear to be an upper-body exercise, but it actually involves leg power the most – and it recruits about 85% of your muscles! Compared with other workouts for strength and endurance, rowing machine workouts are low-impact and much less likely to lead to injuries.
The Basics
The basic steps of rowing for strength and endurance are simple. The key is to gradually increase the rowing machine’s resistance and the distance that you cover per workout. After you stretch, here’s what you need to do:
Step 1
Adjust the rowing machine’s footplates and then properly secure the foot straps. This step is more important than many beginners realize. The strap on each footplate should cross over the ball of your foot. If your feet are set in a higher position, then you won’t be able to take full strokes the right way.
Step 2
Warm up! Our favorite warm-ups are completed on the rowing machine. You can start with partial strokes as described here. Basically you will first move only your arms, then add your back, and finally add your legs for a full stroke cycle. This sort of warmup is called a “pick drill” because you “pick apart” the stroke. It’s a great way to ease your muscles into a workout.
Step 3
As with any new exercise, start slowly despite your enthusiasm. After a month or two you might row for 30 minutes or more each time. Starting with just 10 minutes is respectable and wise!
In the first week, choose a low resistance level (unless the machine is naturally adapting like a WaterRower). Also set a short distance for each workout.
Resistance: On some rowing machines a resistance level of 1 can be quite challenging for beginners – and even if it isn’t, it could be a good starting point. Generally a level of 1 to 3 is appropriate for the first sessions.
Distance: For your first few workouts a distance of 150 to 200 yards is recommended.
Speed: Your speed can be rather slow; focus primarily on your technique. Around 15 or 20 strokes per minute (SPM) is an appropriate goal for most beginners.
Step 4
In each subsequent week, slightly increase the rowing machine’s resistance, your number of strokes per minute, and the distance covered. In the first month you can likely increase your speed to 25 SPM.
Following the above steps will help you ease into training without hurting your body. Your muscular strength and endurance will both begin to improve. By the time you row distances of about 1000 yards per session, even at a low resistance level, you will also enjoy the cardio benefits of reaching your target heart rate during exercise.
Advanced Rowing Workouts & Interval Training
Our basic steps above have you exercise at a single pace and resistance level for each session. For more variety and efficiency, interval training workouts are popular. These involve alternating periods of high intensity and low intensity exercise. We’ve provided three examples with workout sessions lasting from about 30 to 45 minutes.
Preset Rowing Workouts for Strength and Endurance
Keeping track of your time, strokes per minute and other data might not be your cup of tea. To make exercise easier, our favorite rowing machines under $1000 are equipped with preset workouts. These take the guesswork out of training by supporting specific goals for calorie burn, time, distance, resistance and speed.
Wireless heart rate control is included on the best rowing machines too. This technology automatically adjusts the machine’s demand in respond to your heart rate. Heart rate control helps ensure that each exercise session is efficient.
A Final Word
You have unlimited potential as a rower. Just about any rowing machine can help you seriously improve your muscular strength and endurance. Even better, some rowing machines can support your unlimited potential; they literally can’t be outgrown! The harder and faster you row, the more these machines push back. Two such brands that we highly recommend as long-term investments for strength and endurance are the Concept2 and the WaterRower.
Outdoor rowing has a long history, of course, and indoor rowing machines are older than you might guess. Here are lots of interesting and fun facts about indoor rowing, outdoor rowing and athletes. We start with ancient Greek warriors and conclude with modern rowers like you.
Rowing Machines for Warriors…
How old are rowing machines? They have a surprisingly ancient history! The earliest example we’ve found is from the height of Classical Greek civilization about 2500 years ago. Back then, Athens and Sparta were frequently at war. Their soldiers headed to battle in ships powered by hundreds of rowers each.
It seems that rowing machines helped the Athenians—and their version of democracy—triumph. Led by an admiral named Chabrias, the Athenian military trained on shore with wooden rowing machines. These machines let beginners master the rowing technique before joining a crew on the sea. At the same time, the warriors developed incredible head-to-toe muscular strength and endurance.
… And Machines for Students in Top Hats
In modern history the first indoor rower was patented in the US by a famous athlete named William Buckingham Curtis. This was back when men wore top hats, women wore bustles and Ulysses S. Grant was President. The year was 1871. Bill Curtis’s rowing machine was hydraulic and designed for amateur athletes. It didn’t have anything like the smooth, complete stroke cycle of modern indoor rowers, but it did help rowers train during the winter months and summer storms.
More about Bill & His Crazy Strength
Bill Curtis was not only the inventor of the rowing machine, but also an accomplished athlete. In the 1800s he was considered one of the world’s strongest men; he reportedly lifted 3600 pounds with his back! He became known as the “father of amateur American athletics.” Curtis was a prominent rower who helped organize the National Association of Amateur Oarsmen in 1872. This group is now known as the United States Rowing Association. He also participated in a number of other sports and founded famous fitness centers such as the New York Athletic Club.
The First College Boat Race in the USA
Rowing machines were desired in late 1800s America because rowing was a top outdoor sport. In fact, rowing was the first intercollegiate sport in the United States. The first regatta was held between students at Harvard and Yale in 1852. Who won the historic two-mile race? Harvard. Their prize was a pair of black walnut oars inscribed with silver. The racing tradition came from England, where rowing competitions had been held on the Thames since the 1700s.
The Modern Sport
While not much has changed in terms of the activity of rowing, the reverence bestowed upon it by participants and fans of the sport has increased. In the mid-19th century, rowing competitions became a fun reprieve for those who made their living as ferrymen and personal transport providers along the River Thames. Since then, fans of the contemporary sport have watched thousands of races take place on the same river. The Henley Royal Regatta, which takes places every year on the River Thames, is arguably the most famous rowing competition in the world. The regatta is also known for its prominence in society, and tradition often requires that spectators show respect for the sport by adhering to a formal dress code. In the United States, rowing is a sport and pastime popular in East Coast cities, such as Boston and New York.
Rowing Equipment
The type of equipment used in rowing can depend on the type of sculling participants engage in. Typically, a rowing boat is referred to as a “shell.” Modern rowing equipment often incorporates safety devices like a bowball, which is designed to minimize damage to other boats if contact is made, and a fin, which can help boats to stay on track while moving. Two-oared sculling requires that each participant uses two oars, while competitors in single-oar sculling only need one oar. In addition, the physical method of rowing can differ depending on whether participants use one or two oars in competition. Single-oar competitors often use more of a sweeping motion to move the vessel though the water.
Rowing Clubs
The Detroit Boat Club, founded in 1839, bears the distinction of being the first rowing club to appear in the United States. But the sport quickly gained traction among other segments of the nation. Yale University was the site of the first rowing club designed for students, starting in 1843, and the enthusiasm for rowing clubs spread among colleges, universities, and high schools. Rowing gained such popularity that it became one of the first sports in which colleges competed against each other for a title. Today, rowing clubs can be found in all but seven of the 50 states and organizations exist for rowers of all stripes of life, from children to seasoned professionals.
Rowing and the Olympic Games
Rowing is one of the original sports for the modern Olympic Games and has been scheduled for all of the summer competitions. The only time people didn’t row was during the first year in Greece (1896) when rowing was cancelled due to the weather.
The founder of the modern Olympics, Baron Pierre de Coubertin, was an avid rower. He argued that the rather aristocratic sport should be made available to working-class people. We’re not sure if “people” included the ladies though… It wasn’t until 1976 that women rowed in the Olympic Games. The inclusion of women’s teams in Montreal that year helped improve support for women’s rowing at clubs around the world. Many clubs began to accept women for the first time.
By some measures the best overall rower at the Olympic Games is Elisabeta Lipă, a Romanian who won eight medals (five gold!) between 1984 and 2000. The highest ranked male rower is the UK’s Steve Redgrave, who is formally known as Sir Steven Regrave. He has five gold medals and one bronze. Initially female Olympians competed in a 1000-meter race. Today all men’s and women’s Olympic rowing events involve a 2,000-meter course with six lanes.
The boats used for rowing are called “shells.” A boat for eight rowers is about 60 feet long, and a boat for one is about 27 feet long. The largest indoor rowing machines, in contrast, are only about 9 feet long and of course won’t hold a team. To help crew teams train indoors though, Concept2 designs its air rowing machines to be linked together if desired. Olympic rowing events include sweeping and sculling. For sweeping, an athlete holds one oar like a broom. For sculling, each athlete holds two oars.
Trivia about Top Rowers, the Tall and Small
Just about anyone can row for fun and effective exercise, but world rowing champions tend to be long-limbed. For top female rowers the average height is about 6’0″ and for males it’s about 6’6″. Longer arms are an advantage in competition because a longer-armed person can get more leverage per stroke.
An exception to the height trend is the coxswain (pronounced “cox’n”), the person who calls out information from the back of the shell. The coxswain can be small but not “too” small. The International Rowing Federation requires that male coxswains carry at least 55 kilograms (121.25 lbs) in uniform and that female coxswains carry at least 50 kilograms (110.23 lbs). We’re being literal about the carrying… An underweight coxswain is allowed to carry sandbags in order to meet the minimum weight requirement. The speediest rowers move at about 14 mph. Those who dedicate their lives to rowing train for about 30 hours/week. They can easily burn 5,000 or 6,000 calories a day!
Rowing Machine Evolution in Modern Times
The past century has seen impressive developments in rowing machine technology. In the early 1900s a gas-based rower was popular at universities. It was similar to Curtis’s original design. In the 1950s these were replaced with machines that used mechanical braking, which athletes found to be uncomfortable. Indoor rowing fell into its Dark Decades.
Indoor rowing made its comeback in 1981 when a new brand, Concept2, hit the market. Concept2 introduced air resistance to produce a very comfortable and realistic rowing experience. For the first time, rowing machines became common in homes and not just at universities or public gyms. Concept 2 is now the best-selling rowing brand in the world. However, competition is strong. Another highly respected brand is WaterRower, whose machines actually use water for resistance… And today’s shoppers also have a choice of magnetic resistance rowers (which tend to be quiet) and hydraulic rowers (which tend to be very low-priced). The four main types of rowing machines sold today provide different combinations of comfort, performance and durability.
The 21st Century: Rowing is “In”
Lately indoor rowing is replacing spin class and treadmill time. People at all fitness levels are discovering that rowing, unlike many other cardio activities, is gentle on the body when it’s done right!
Ready to join a long tradition? Get started on indoor training with our comprehensive and honest rowing machine reviews!
The word is out! People at all fitness levels are discovering the perks of indoor rowing. Here we present seven benefits of rowing machines for health and fitness.
1. Rowing Machines Blast Calories
A large person can easily burn 1000 calories an hour when rowing. That might seem incredible, but remember that this is a full-body activity. A single stroke involves coordinating your hamstrings, abdominal muscles, biceps and all other major muscle groups. WaterRower reports that people recruit 84% of their muscles when using their machines! Other fitness machines tend to focus on just the upper or lower body and burn fewer calories per hour.
Based on user weight and effort, here are some scientific estimates of rowing machine calorie burn per hour, based on light effort (5o Watts), medium effort (1oo Watts), and strong effort (150 Watts).
150 lb rower: 250 cal (light), 500 cal (med), 610 cal (strong)
200 lb rower: 330 cal (light, 670 cal (med), 810 cal (strong)
250 lb rower: 420 cal (light), 840 cal (med), 1010 cal (strong)
300 lb rowerL 500 cal (light), 1000 cal (med), 1220 cal (strong)
2. Rowing Improves Cardiovascular Fitness
What exactly is cardiovascular fitness, and how is it improved with rowing? Cardiovascular fitness involves your lungs, heart, blood vessels and muscles. It refers to how much oxygen you can inhale and deliver to your muscles, and the muscles’ ability to use that oxygen for movement.
Rowing is excellent for your heart and lungs because it recruits every major muscle group. This muscle activity stimulates your heart, encouraging it to deliver additional oxygen and nutrients. Basically your body complies but is alarmed by the demand. As if planning ahead, your heart and lungs adapt so that the next time this work is required, it’s easier. Voila! Rowing improves cardiovascular fitness.
3. Rowing Boosts Muscle Strength and Endurance
Rowing machines train your entire body to improve muscular strength and endurance. As you repeatedly push and pull, your muscles adapt to the demand. The repeated motion of rowing helps improve muscular strength, which is how much weight a muscle group can lift in one effort. (For example, maybe you can lift 50 pounds although not repeatedly.) Rowing also improves muscular endurance, or how much weight a muscle group can repeatedly move over time. The more you train, the longer you’ll be able to sustain a physical activity such as weight lifting, biking or hiking.
4. Rowing is Low Impact
Rowing and other “low impact” exercise is gentle to your joints. It lets you avoid the injuries that are associated with high impact exercise. When you run, for example, there is clearly an impact on your knees, ankles and other joints. When you row, your body moves smoothly and isn’t jarred.
That said, it’s important to row properly. Using the wrong technique can cause muscle strains and other problems.
5. Rowing Can Be Social
Indoor rowing can be a solo venture or a group activity. Group rowing classes such as Indo-Row have become especially popular in the past few years, replacing the role of high-impact spinning. These classes have energetic instructors, motivational music and engaging workouts.
The brand Concept2 is particularly popular for group training. Several of their machines have the ability to sync up to one another for competitive side-by-side rowing.
6. Rowing Machines Are Relatively Low-Cost
Rowing machines are especially affordable when compared with other cardio equipment such as treadmills and elliptical trainers. The world’s most popular rowing machine, the Concept2 Model D, sells for about $900 and is commercial strength. The top commercial treadmills and ellipticals, on the other hand, cost thousands more. That said, the cheapest rowing machines only carry residential warranties. Some of these units cost as little as $250, although these could hardly compete with a Concept2. Our rowing machine reviews help you sort through the options in all price categories.
Renting is an option too. WaterRowers can be rented for under $10/week with a minimum commitment of three months.
7. Rowing Supports Limitless Potential
Rowing can be as challenging as you’d like. If you use a WaterRower or certain air rowers, the machine’s resistance will respond to your effort. The harder and faster you row, the more resistance is created. If you push yourself, then your cardiovascular health, muscular endurance and strength won’t outgrow your rowing machine.
Final Thoughts
To best enjoy the benefits of rowing, resist the urge to go all-out during your first session! Take the time to learn proper form. As with any exercise, start slowly, and let your body gradually adapt to its healthy new routine.
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Rowing has been an integral part of the human experience for as long as there has been a need for transportation. This much-loved activity has evolved from a necessity of daily life for peasants to a social experience and sport enjoyed by the highest segments of society. Despite other sports having become synonymous with the American identity, rowing was actually one of the first sports to be officially contested between groups of competitors. Today, Americans of all ages and experience enjoy the sport for what it requires in physical conditioning and offers in social gatherings. As an official Olympic sport, rowing is also one of the competitions that is most highly regarded. Titles and bragging rights are vied for with the same level of passion that the sport inspires.
The sport of rowing, also known as crew, is a popular competitive activity with roots going back to the days of ancient Egypt, Rome, and Greece. It is a form of boat-racing sport that involves a group of people working together using oars for propulsion. The boats used in rowing races are also known as shells, and in modern times, they are designed to be long and narrow to reduce drag and improve speed. Modern races are governed by the International Rowing Federation, known as FISA, and sanctioned crew sizes comprise of one, two, four, or eight people. There are two forms of rowing, which are called sweep and sculling. In sweep rowing, each athlete holds one oar with both hands, and in sculling, an individual rower manages two oars. Newcomers to the sport will want to know several basic factors involved in rowing, including the crew positions, the necessary rowing equipment, and the major racing categories.
