Health and Fitness

Rowing for Weight Loss: Tips & Recommendations

Rowing machines are well-known to provide an optimised full body workout that is low-impact but with high benefits. The rowing motion activates multiple muscle groups simultaneously, making it an effective exercise machine for weight loss and cardio improvement. It’s relatively straightforward to use and ideal for beginners and professional athletes alike. Rowing machines are also one of the most popular exercise machines that can be found almost anywhere. Another popular machine is the stairclimber, get yours here!

 

Types of Rowing Machines

Rowing machines come in four different types. Although they differ in some aspects, they can provide an excellent full body workout experience. The main difference is the resistance mechanism. We will talk about each type in this article and their benefits, and a few helpful tips before you buy. So, without further ado, here are the four different types of rowing machines:

 

The Hydraulic Rowing Machine

The hydraulic rowing machine is designed for compact spaces. It’s the smallest type among the three others, and its resistance level is powered by the air compressed with its cylinder or piston. It’s fairly easy to use, you hop into it and start rowing. However, its general design doesn’t allow you to perform the natural rowing stroke. But it’s still capable of providing a quality full body workout.

Benefits:

  • Activates arm and leg muscles
  • Good for cardio
  • Ideal for weight loss
  • Inexpensive
  • Space saver
  • Portable
  • Easy to use
  • Compatible with all levels of users
  • Cost-effective

Tips Before Buying:

  • Check for max weight capacity
  • Synchronised seat and handles movement
  • Sturdy frame
  • Tacky grip handles
  • Wide seat

 

The Flywheel Rowing Machine

man on rowing machineBecause of the pulling motion from this machine’s drive mechanism, the flywheel rowing machine provides a slightly better water rowing simulation than the hydraulic rowing machine. The resistance becomes greater as you pull harder. This method is perfect for your muscles and gives you a full body workout. This machine is one of the most reliable pieces of home gym equipment for weight loss management.

Benefits:

  • Excellent full body workout
  • Perfect for cardio
  • Great for respiratory system
  • Better rowing motion
  • Better resistance level

Tips Before Buying:

  • Check for max weight capacity
  • Synchronised seat and handles movement
  • Sturdy frame
  • Tacky grip handles
  • Wide seat
  • Responsive flywheel braking system

 

The Magnetic Rowing Machine

If you prefer a machine that works and operates quietly, then the magnetic rowing machine is perfect for you. The magnetic flywheel doesn’t have friction that creates noise when you’re exercising. The result is a seamless, rowing motion that produces zero noise.

Benefits:

  • Virtually noise-free
  • Perfect for after-hours
  • Smooth and seamless rosing strokes
  • Excellent heart exercise
  • Improves breathing capability

Tips Before Buying:

  • Check for max weight capacity
  • Synchronised seat and handles movement
  • Sturdy frame
  • Tacky grip handles
  • Wide seat
  • Responsive magnetic braking system

 

The Water Rowing Machine

The water rowing machine is the best type of indoor rower compared with the other three mentioned above. They have a unique wooden frame and water resistance technology that provides a realistic rowing motion. Water rowers create a life-like ambience of the outdoor water rowing experience. The swishing sound it produces whenever you stroke is eerily similar to the real thing. The water resistance also provides the best emulation of the water rower.

Benefits:

  • Provides the best emulation of the outdoor rowing machine
  • Aesthetically attractive
  • Unique water resistance that creates a realistic ambience
  • Perfect for cardio exercises
  • Ideal for respiratory improvement
  • Provides a full body workout
  • Provides the best indoor rowing experience

Tips Before Buying:

  • Check for max weight capacity
  • Synchronised seat and handles movement
  • Sturdy frame
  • Tacky grip handles
  • Wide seat
  • Responsive water braking system

 

The Proper Rowing Technique

Exercising with an incorrect form can do more harm than good. It is imperative to make sure that you’re performing the rowing execution correctly. A bad form usually ends in more accumulation of muscle strain and stress and imbalanced muscle growth and development. It may also harm your joints and ligaments if you’re pulling the wrong way. The last thing you need is a setback if you want to reach your fitness goals.

So, here are the steps on how to use the indoor rowing machine correctly:

The Catch: Mount the rowing machine is a squatting position holding the handles. Plant your feet properly on the footrest. Sit on the saddle comfortably. Do not hunch while on this posture.

The Drive: Pull the handles with both hands while extending your knees all the way straight. Keep your arms forward. Do not crouch or bend your knees on this posture.

The Finish: With your legs fully stretched, pull the handles up to the level of your waist.

The Recovery: Bend your knees and put your arms forward, letting the cables pull you back to your original position. Repeat the entire motion for at least thirty minutes.

 

Muscles That Work During Rowing Exercises

  • The Catch: The lower back muscles, thighs, and legs.
  • The Drive: Upper and lower back muscles, thighs, and hamstrings.
  • The Finish: The entire back muscles, chest muscles, abdominal muscles, arm muscles, and thigh muscles.

As you may have noticed, there are many muscles activated in a single rowing stroke. The other cardio exercise machines have a limited capability to activate those muscle groups. Study says that rowing machines provide a full range of motion compared with treadmills, ellipticals, or stationary bikes. Rowing machines are slightly better in all aspects of the game. The ultimate result is that it can produce the most efficient results when it comes to cardio training.

 

Final Note

Rowing for weight loss might be your best choice when it comes to staying fit and healthy. Not only do they speed-up the entire fat and calorie burning process, but it also makes your heart healthier. More and more people are getting into indoor rowing because of the health benefits that it can provide.

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