They are an integral part of every cardio area in the gym. Nevertheless, rowing machines are often underestimated. Those who want to lose weight prefer to sweat on a treadmill, cross trainer or ergometer bike.
Rowing machines are effective all-round machines that – if you know how – can burn a lot of fat. Like other types of endurance training, rowing gets your heart rate up. This burns calories and melts body fat.
Rowing machine: The training intensity is crucial
However, you have to venture out of your comfort zone and train consistently at high intensity.
To see long-term results, you should row at least 20 minutes four to five times a week at 55 to 85 percent of your maximum heart rate.
HIIT on the rowing machine? That’s how it’s done
High intensity interval training, which can also be carried out on a rowing ergometer, is much more effective. To do this, you alternate short, intense phases (70 to 90 percent of your maximum heart rate) with moderate periods (60 to 65 percent). With this form of training, the subsequent afterburn effect ensures sustained fat burning even after the workout.
Rowing strengthens the muscles
In addition to endurance, rowing machines also train numerous muscles. The torso and arms in particular, but also the legs, buttocks and chest, are strengthened during the movement. This means you can get a full-body workout at the same time.
This in turn supports fat burning: More muscles increase the basal metabolic rate and thus burn more calories, both during exercise and when resting.
Rowing also targets stabilizing and supporting muscles such as the erector spinae, trapezius muscles and the deep abdominal muscles. This can ensure better posture and prevent back pain.
Posture: Correct form when rowing is crucial
In order to feel all the positive effects, proper execution is crucial.
To achieve the correct movement sequence, push yourself with your legs, lean your upper body slightly backwards and finally pull your arms. In the reverse order you return to the starting position.
Your back should always remain straight and your elbows should be kept close to your upper body.