Many times while using rowing machine, people use it incorrectly without understanding the technique and taking it lightly. While using the indoor rowing machine, we have a basic knowledge to use it only for arms, which leads to give improper result.
Let’s get the knowledge that rowing is the best form to develop aerobic fitness. And if you are a beginner, you should start with your legs. Rowing machine, commonly known as an ergometer or “erg,” allows people to develop their muscular and cardiovascular system.
There are chances that you use rowing machine incorrect as unlike exercise bikes, stair climbing equipment and treadmills that are used for cardio, this not only helps the upper body but also the lower part. While using indoor rowing machine your body will do 25% to 35% upper body work out and 65% to 75% leg work.
People also forget to change the equipment setting. You should change the settings according to your body structure and weight.
There are various options available in market, when you are looking for rowing machine. The best rowing machines are categorized in four categories: Hydraulic, Flywheel and Magnetic Rowing Machine
Hydraulic Rowing Machine
Cost comparatively lesser than water, air and magnetic rowers, the indoor hydraulic rowing machine is the best, if you have a space concern. Being economical, the machine receives the tension from the amount of fluid or air that’s compressed with a piston or cylinder.
For continuous, natural and smoother strokes as compared to cylinder or piston based hydraulic machine, flywheel or air rower offers the similar result to outdoor rowing. It receives the resistance from attached fan blades and motion pulling. You have to pull it harder to increase the resistance.
Magnetic Resistance Indoor Rower
Providing smooth rowing strokes and virtual silence, magnetic resistance indoor rower is perfect for smooth and silent workout. This machine is based on magnetic resistance and is available in a combination of air resistance and magnet or only magnet.
Along with the type of rowing machine, there are other key factors involved while using these indoor rowers.
Focus on your legs, not arms – As discussed earlier, rowing machine’s main focus is on legs not arms. It’s a leg dominant sport, as legs recruit the entire power of glutes to make you come forward. Similar to squats, where the complete force is driven my legs and hips instead of arms.
Slow down to speed up – Make your strokes longer and with slow speed do maintain persistency and efficiency instead of pulling it too hard with short strokes and then moving up and down too fasts.
Put your back into it – Maintain straight posture instead of ignoring rowing posture. Aim to sit upright as your back needs strength and leaning will result in power loss.
Improve pulling technique – Try to finish the stroke near your sternum and underneath your pecs rather pulling the handle towards the body and ending it on forehead.
Cycling – Running and cycling also helps in improving rowing fitness.
Also understand that the rowing machine settings also plays an important role when it comes to rowing. Check the fan setting and screen navigation. I
It’s a common misconception to put it fan settings upto 10. Maintain the setting upto 3 or 4. Higher setting leads to unnecessary load and leads to injuries. Hence, keeping the setting low helps in working posture and pick up resistance.
Along with fan, don’t forget to navigate the screen. Recent model of erg have screen showcasing multiple options for different figures and measurements to see during workouts. With the help of screen, you can also monitor watts produced and expanded calories.
Make sure to avoid these common mistakes and incorporate erg workout in your fitness routine.