Rowing for incredible benefits in 2022

Rowing: The rowing machine has been used more and more lately, as many fitness enthusiasts are discovering the power of this surprisingly simple, yet oh so effective type of exercise! 

Much more efficient than training bike or the treadmill in cardio training.

You will also notice that there are quite a few points in common between the rower (or rower) and the elliptical as for the incredible amount of muscles worked at the same time.

Many gyms specializing in CrossFit also like to incorporate the rowing machine into their programs. And it is very surprising that this equipment is sometimes shunned in gyms given its effectiveness in developing the physical and cardiac capabilities of its users.

Why rowing is so great

Maximum heart rate with a rowing machine
The rowing machine is a fitness device similar to the skiff or indoor rowing

I have long wanted to try rowing, or rather its single-seater version called the skiff.

Unfortunately, I never had the opportunity to live near a lake or a river allowing me to practice this healthy sport. On the other hand, I had the pleasure of doing some canoeing and kayaking, and I really liked it.

However, rowing is even harder, because it is very difficult to keep your balance on this type of boat. But I digress…let's get back to business.

What is particularly incredible with this sport (apart from the pleasure of enjoying the landscape) is its impact on the practitioner's heart rate and muscle strengthening. There are few sports as complete since all the muscles, or almost, work in a single movement. A real weight bench!

You will also know more in a few minutes.

Rowing indoors or indoors is intended to achieve the same result, minus the landscape. And it must be recognized that modern equipment does this very well.

Rowing for your fitness

You will now discover 4 remarkable benefits of rower apartment. I know that this material is not given, especially when it is of good quality. Anyway, I advise you not to buy this type of material if you do not want to break the bank.

But keep in mind that you can decide to invest in a rowing machine if your goal is not to develop a significant muscular volume. Although you can already have a substantial physique and line using this equipment alone, but not a bodybuilder's volume.

Let's go for 4 reasons that could decide you to invest in a quality rower:

Benefit #1 – A full body workout

You will understand very quickly when you do your first session. Rowing uses all the muscles of the body, even the ones you don't know 😉

It's going to hurt at first and it's going to be harder than you think, but that's exactly why it's so good… The rower makes you work at least 86 % of body muscles. It's hard to beat! In other words, when you have rowed, your session is complete.

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At the limit, I advise you to add a few sets of push-ups at the end if you want to develop your pecs and triceps a little more. Or you can alternate a day of rowing with a day of push-ups and dips. But that's all.

The rowing machine is therefore ideal for those who do not want to worry about which exercises they have to work on from day to day.

Benefits N°2 – Efficiency and time saving

Many of you write to me every week telling me that your main handicap for playing sports is lack of time.

Last week, one of you wrote to me that he gets up at 3:30 a.m., that he has 4 hours of transport a day and 3 small children. How not to be surprised when he tells me he wants to play sports, but he lacks time?!?

I'll tell you, this man is even a hero for wanting to play sports anyway 🙂 . I remain in awe.

Well the rower is the ideal equipment for people who are short on time. Even NASA astronauts row because it's so efficient. Know that 30 minutes of rowing can have the same physical impact as 90 minutes of cycling, or 3 times faster.

NASA has even developed a rowing machine that can be installed in human spaceflight to allow astronauts to stay in shape in space.

Benefit #3 – Low risk of injury

rowing among bodybuilding exercises
The rowing machine has its place in a bodybuilding program

Just like the elliptical where the treadmill, the rowing machine is very safe. The movements are natural and smooth, which protects your joints.

Even those who suffer from ankle, knee or hip problems often benefit from it. If this is your case, I advise you to give it a try to verify that this material is suitable for you.

It is often enough to keep a moderate resistance not to suffer from an existing joint problem.

Benefit #4 – Rowing is HIIT-friendly

The rower obviously allows you to follow a real high intensity session called HIIT. It's the quickest way to slim down and build muscle.

If you want to know more, read an article that explains what a high intensity program (click on this link). 

Your HIIT session with a lot of calories burned

Warming up

Warm up gently for 3 minutes without forcing. Choose very low resistance or no resistance at all.

1st interval (6 minutes)

  1. 30 seconds full
  2. 30 seconds quiet (recovery)
  3. Repeat 6 times

2nd interval (2 minutes)

  1. 20 seconds full
  2. 10 seconds quiet (recovery)
  3. Repeat 4 times

3rd interval (6 minutes)

  1. 15 seconds full
  2. 15 seconds quiet (recovery)
  3. Repeat 12 times
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4th interval (2 minutes)

  1. 20 seconds full
  2. 10 seconds quiet (recovery)
  3. Repeat 4 times

5th interval (6 minutes)

  1. 30 seconds full
  2. 30 seconds quiet (recovery)
  3. Repeat 6 times

End of session

At the end of the session, catch your breath for 2 minutes without any resistance to let your heart rate come down gently.

A great bodybuilding fitness session!

In total, your session will have lasted less than 30 minutes. But what a session! You will even have spent a good part of the time in anaerobic conditions, which is excellent for burning your fat and regaining a flat stomach.

NOTE FOR BEGINNERS: Just follow steps 1, 2 and 5, reducing the number of repetitions if necessary. Your session will only last 19 minutes maximum, but it will be more than enough. You will see…

The best indoor rowers

There are many models on the market, some of which are very technical, such as those equipped with water resistance. But the prices are scary (well above 1000 euros). It's up to you depending on your budget.

Before you decide, read my buying guide and comparisons of the best rowing machines available at this time. You will learn everything about the different types of resistance and the points to check before deciding. Here are the best models according to your budget on Amazon right now (table updated regularly):

Visual
Skandika Nemo IV/V Water Rower, Adjustable Resistance, Bluetooth,...
MAXXUS AirRow - Rowing machine with air resistance and...
Concept2 Model D Rowing Machine with PM5 Screen Black
Description
Skandika Nemo IV/V Water Rower, Adjustable Resistance, Bluetooth,...
MAXXUS AirRow - Rowing machine with air resistance and...
Concept2 Model D Rowing Machine with PM5 Screen Black
Our opinion
A good water rower for a realistic experience
The best value for money air rowers for the pros
Reference of indoor air rowers for its solidity
Our rating
4/5
5/5
4,5/5
Current price
949,00 €
1 099,90 €
1 589,00 €
Click for more information
Visual
Skandika Nemo IV/V Water Rower, Adjustable Resistance, Bluetooth,...
Description
Skandika Nemo IV/V Water Rower, Adjustable Resistance, Bluetooth,...
Our opinion
A good water rower for a realistic experience
Our rating
4/5
Current price
949,00 €
Click for more information
Visual
MAXXUS AirRow - Rowing machine with air resistance and...
Description
MAXXUS AirRow - Rowing machine with air resistance and...
Our opinion
The best value for money air rowers for the pros
Our rating
5/5
Current price
1 099,90 €
Click for more information
Visual
Concept2 Model D Rowing Machine with PM5 Screen Black
Description
Concept2 Model D Rowing Machine with PM5 Screen Black
Our opinion
Reference of indoor air rowers for its solidity
Our rating
4,5/5
Current price
1 589,00 €
Click for more information

However, be attentive to the quality of the equipment offered, and avoid cheap rowers. Better not to buy anything than to take bad material.

Whatever happens, you have to make the right choice so as not to bite your fingers. Anyway, without the fingers, you won't be able to row anymore 😀

rowing to lose weight

Weight loss rowing coach

In addition to its ability to work all of your muscles and develop your cardiovascular capacity, one of the many advantages of the indoor rowing machine is its ability to lose weight.

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Indeed, creating a calorie deficit is essential to getting rid of body fat, and a comprehensive HIIT program on this machine makes that easier than most other equipment.

And if your main goal is to lose a lot of weight, I encourage you to discover a complete program created by a French rowing and rowing champion named William Laîné.

The sessions have been designed to make you lose up to 15 kg in 3 months. It's so effective that you won't need to run the gyms anymore 😅

>> Rowing coach official website <<

Conclusion on the benefits of the rowing machine

In many ways, the rowing machine is one of the most recommendable pieces of equipment for exercising at home. A real gym on its own.

It is a very effective fitness equipment for:

  1. Work all muscle groups and improve your cardiovascular health.
  2. To lose weight and have beautiful buttocks with toned abs.
  3. Limit the risk of muscle and joint injuries, including in the event of intensive use. Nothing prevents you from rowing every day if you want to lose fat above all else, for example. It's better than doing cardio at the pace of a neurasthenic snail 😉
  4. Save you time with high performance HIIT workouts. Be content with 3 to 4 sessions per week for really convincing results.

Despite the benefits of the rowing machine, we must recognize some disadvantages:

  1. The price that may put some people off. It's not cheap if you want a quality fitness rower. But I insist that you better not buy one if you can't put at least 300 euros in it. Also read this article where I explain how to row without equipment.
  2. The size and space needed to use it. It's true that today you can buy a space-saving foldable model, like the models presented in this article. But the fact remains that it takes a little space to store the rower, and especially to use it.

I'm sure you're going to love the rowing machine so much to create your physique that your friends will end up saying to you: "Stop rowing, you're attacking the cliff!"

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Related words: arms legs starting position central pull abdominal belt straight back rowing machine resistance good movements propulsion phase complete apparatus large muscle groups whole body start of movement rowing machine magnetic pull moment rowing machine efficiently

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

5 comentarios en “Faire du rameur pour des bienfaits incroyables en 2022”

  1. Hello,
    Very good article!
    Indeed the rowing machine is a perfect device to strengthen the different parts of the body very quickly. It is also an ideal ally during rehabilitation periods.

  2. Hello, I can't wait to read your article on adapting the rowing machine with elastic bands because I really need to strengthen my back (rhomboid), I hold myself badly (standing all day at work and slumped on my stool in front of the computer when I get home) ….I already have the straps….I'm ready! 😉

    1. Stéphane - Sport At Home

      Ooh La La ! Here is a reader who clearly puts pressure on me. I will think about it very seriously 😉

  3. Hello,
    Thank you for this article on the rower…I have been doing indoor cardio sessions for 3 years, I alternate elliptical trainer, treadmill, bike and stairs…but the rower did not inspire me, thanks to your article I will try it tomorrow.?

    1. Stéphane - Sport At Home

      Yes, you are right Sophie, you really have to try. And I hope that for you, to try it will be to adopt it!

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