A rowing machine is one of the few gym equipment that provides you with a full-body workout. It is often compared with ellipticals and treadmills that are famously known for providing lower body workouts. Rowing machines are more popular among athletes, but it is not mandatory for you to be a competitive rower to reap the benefits of rowing.

If you are planning to buy a rowing machine, this post will take you through a few basic questions on rowing machines.

How to use the rowing machine for a full-body workout?

Rowing machines involve the use of the entire body. It is also known as the ergometer or ergs. According to the American Fitness Professionals Association, the rowing stroke consists of 65–75% leg work and 25–35% upper bodywork.

Here is the step by step guide on rowing machine workout:

Step 1:

You start with a compression position. It imitates the position as if you are an actual boat. Here you are at full compression forward and taking the weight of the stroke.

Step 2:      

Now, you have to drive the boat. The basic sequence of the rowing stroke includes legs first. You push yourself back, lean back, and then use your arms to pull the string.

Step 3:

Hold a strong body angle, stretch the arm and push the legs down, accelerating through with the body and arms. This is the one complete sequence.

Step 4:

Fitness expert Teti says, after completing the stroke sequence, you should be sitting with your legs flat, shoulders behind your hips, and the handle drawn horizontally to the body at the lower ribs. 

What are the benefits of a rowing machine workout?

The rowing machine provides a full-body workout. It strengthens and tones your muscles and improves your endurance by providing decent aerobic activity. Have a look at the key benefits of working out on a rowing machine.

Working out on a rowing machine 5 minutes a day has proven to provide significant heart health benefits when combined with your existing workout. The 20 minutes HIIT workout on a rower just twice per week proved to be more than halfway to your aerobic activity goal recommended by the American Heart Association, which is at least 150 minutes per week of moderate-intensity aerobic activity for a healthy heart or 75 minutes per week of vigorous aerobic activity. 

Workouts that improve heart health go hand in hand with the workout that improves lung health. If you exhaust quickly during the workout, it is a sign of weaker lungs. When you work out on a rover, it provides a decent workout for the lungs.

A rowing machine is a full-body workout machine that provides a workout for upper body and lower body muscles.

The major lower body muscle groups a rowing machine target is:

The major upper body muscles a rowing machine target is:

Studies suggest that a 30-minute rowing workout will strengthen your upper body, lower body, and core muscles and increase your cardiovascular endurance.

A rowing machine is a great option for weight loss. According to Harvard Health, a 125-pound person can burn 255 calories in 30 minutes of a vigorous rowing workout. A 155-pound person can burn 369 calories, while a 185-pound person can burn 440. Not just that rowing machine is good for the mind too. It turns out to be meditative and provides you with peace of mind.   

This is one of the main reasons rowing machines are recommended as an exercise option for people with early stages of osteoarthritis. It is a low impact machine that causes less pressure on your joints. A rowing machine is an ideal option for people who are looking for a low impact, high-calorie burn machine. 

What are the top brands of rowing machines?

Schwinn, Concept, StairMaster, Spirit Fitness, and Life Fitness are the top brands of rowing machines. Each brand has something unique to offer. When choosing the rowing machines, it is good to compare the features, warranty, price, performance, and customer reviews before making a final decision. You can expect to pay $2500 to $7500 for a good rowing machine with advanced functions.

If you are tight on budget, you can also opt for certified pre-owned rowing machines. You can get the certified pre-owned rowing machine at almost half of the price of the brand new machine. The only thing you need to keep in mind is to buy from a reputable supplier who provides your lifetime or extended repair warranty for the machine. You can expect to pay $1000 to $3500 for a pre-owned certified rowing machine.