Rowing has emerged as a popular and effective exercise for both fitness and weight loss. This comprehensive guide explores the benefits of rowing, proper technique, workout plans, and how to incorporate rowing into your fitness routine.
Introduction
Rowing, whether on the water or using an indoor rowing machine (also known as an ergometer or erg), provides a full-body workout that combines cardiovascular and strength training benefits. It's a low-impact exercise accessible to various fitness levels and can be a valuable tool for weight management and overall health improvement.
Benefits of Rowing for Weight Loss
Calorie Burning
Rowing is an excellent calorie-burning exercise. The number of calories burned depends on factors such as body size, exercise intensity, and the type of rowing machine used. As a general guideline, a 185-pound person can burn approximately 294 calories in 30 minutes of moderate-intensity rowing. Vigorous rowing can increase calorie burn to around 440 calories in 30 minutes for the same individual.
Full-Body Workout
Rowing engages a significant percentage of the body's muscles (86%), including:
- Legs: Quads, hamstrings, glutes
- Core: Abdominals, obliques, lower back
- Upper Body: Lats, upper back, biceps, forearms, shoulders
This comprehensive muscle engagement contributes to a higher calorie burn and overall fitness improvement.
Read also: Rowing for Weight Loss
Fat Loss
Rowing, combined with a healthy diet and a caloric deficit, can effectively reduce body fat. Exercise helps mobilize fats in the body, making them available for energy use. A nutrient-rich diet focusing on vegetables, fruits, whole grains, lean protein, and healthy unsaturated fats further aids in fat burning.
Metabolism Boost
Rowing can increase muscle mass, which in turn revs the metabolism. Muscle tissue constantly rebuilds, burns calories, and maintains strength levels.
Rowing vs. Other Cardio Exercises
Rowing vs. Running
Both running and rowing offer cardiovascular benefits, but they differ in impact and muscle engagement. Running tends to burn slightly more calories than rowing. However, running is a higher impact exercise, which may not be suitable for individuals with joint pain or injuries. Rowing is a low-impact alternative that still provides a full-body workout.
Rowing vs. Elliptical
Both rowing and elliptical machines offer low-impact, full-body cardio workouts. The elliptical is weight-bearing and done standing, while rowing is performed in a seated position. Calorie burn on the elliptical tends to be slightly higher than on a rowing machine. However, rowing engages more muscles and can be a better option for those seeking a more comprehensive workout.
Rowing Technique: The Four Phases
Mastering proper rowing technique is crucial for maximizing benefits and preventing injuries. The rowing stroke consists of four phases:
Read also: Rowing Machine or Elliptical?
- The Catch:
- Sit on the seat with knees bent and feet secured in the straps.
- Grasp the handle with an overhand grip.
- Lean forward from the hips, keeping your back straight.
- Your shins should be vertical, and your shoulders in front of your hips.
- The Drive:
- Push off with your legs, extending them fully.
- Engage your core and lean your body back slightly.
- Pull the handle towards your chest.
- The Finish:
- Your legs are fully extended, and you are leaning back slightly.
- Pull the handle to your chest, keeping your elbows close to your body.
- The Recovery:
- Reverse the motion, extending your arms forward.
- Hinge forward at the hips, then bend your knees and slide forward to the starting position.
The sequence is: legs, back, arms on the catch, drive, and finish phases; arms, back, legs on the recovery phase.
Rowing Workouts for Weight Loss
Beginner Rowing Workout
- Warm-up: 5 minutes of light rowing at a low intensity.
- Workout: 20 minutes of moderate-intensity rowing.
- Cool-down: 5 minutes of light rowing at a low intensity.
Focus on maintaining proper form and gradually increasing intensity as you get comfortable.
Intermediate Rowing Workout
- Warm-up: 10 minutes of light rowing at a low intensity.
- Workout:
- 5 minutes at 20 strokes per minute (SPM)
- 5 minutes at 22 SPM
- 5 minutes at 24 SPM
- Cool-down: 10 minutes of light rowing at a low intensity.
This workout introduces intervals with ascending intensity to challenge your cardiovascular system.
Advanced Rowing Workout (HIIT)
- Warm-up: 10 minutes of light rowing at a low intensity.
- Workout:
- 30 seconds of high-intensity rowing, followed by 30 seconds of rest.
- Repeat for 15-20 minutes.
- Cool-down: 10 minutes of light rowing at a low intensity.
HIIT workouts are effective for boosting VO2 max and burning calories.
Increasing Intensity
- Intervals: Alternate between high-intensity rowing and rest periods.
- Resistance: Increase the resistance on the rowing machine.
- Incorporate other exercises: Add exercises like push-ups or squats between rowing intervals.
Types of Rowing Machines
- Flywheel Rowers: Use a fan blade to create resistance.
- Water Rowers: Use a water-submerged flywheel for resistance.
- Magnetic Resistance Rowers: Use a magnetic brake system for adjustable resistance.
- Hydraulic Rowing Machines: Use a piston filled with liquid or air for resistance.
Incorporating Rowing into Your Fitness Routine
Frequency
Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by the CDC. This can be achieved through 30-minute rowing sessions five days a week or a combination of rowing and other activities.
Read also: Is 6 Pack Fitness Worth It?
Combining Rowing with Strength Training
For optimal results, incorporate strength training into your routine alongside rowing. This helps build muscle mass and improve overall strength.
Rowing as a Warm-up
Use rowing as a warm-up before strength training or other workouts to increase blood flow to the muscles.
Listen to Your Body
Pay attention to any pain or discomfort and adjust your workout accordingly. Consult with a medical professional before starting a new exercise program, especially if you have any pre-existing health conditions.
Rowing can be more Effective With a Class
If you're a visual learner you might benefit from an in-person or live-streamed lesson. "It will decrease that barrier to entry and will give you confidence in your workouts," says Moon Busse. Many in-person CrossFit boxes and Orangetheory, F45 Training, and Row House studios offer row seminars, workshops, and entry-level classes (usually called on-ramp classes at CrossFit gyms). Additionally, many indoor rowing machines with streaming capabilities have a workout series dedicated to and designed for people who have never taken a rowing stroke before, says Moon Busse. Noted!