Outside, running is a great cardio workout and a great way to get you moving from a to b. But once the venue switches to the gym or even your living room, you'll find yourself stuck on the treadmill in an endless loop.
For many people, the treadmill makes cardio training seem boring, and similarly similar equipment are exercise bikes ......, which are often hard to stick to because they are boring. This is why many people have treadmills and exercise bikes at home on the balcony to gather dust, or as a drying rack.
If you want better aerobic training, improve your heart rate, train muscle groups and stimulate the brain, it is recommended to try using a rowing machine. Rowing machines also take up less space and are easy to store.
The rowing machine uses the old exercise pattern (people have been rowing the same way since ancient times) and switches the scene to the gym to simulate rowing in the water.
Yes, the rowing machine may be just another cardio exercise that does the same movements over and over again. However, what makes the rowing machine different from the treadmill is that it has a greater proportion of strength training in its training mode. For example, the "Push" Action in rowing requires a significant degree of back muscles, rear muscle groups, and even arms.
"Rowing machine" Is effective in improving cardiovascular health + muscle endurance
There's more than one reason why the rowing machine is found in a variety of fitness classes, and it's essential for everything from basic warm-ups to some compound workouts. The indoor rowing machine is an excellent choice for low-intensity exercise that can effectively improve cardiovascular health and enhance muscular endurance.
In addition, because it is a low-intensity exercise, rowing movements can reduce injuries to weight-bearing joints such as hips, ankles and knees, which are prone to injury or soreness during high-intensity training. Moreover, the rowing machine is suitable for people of all ages to exercise.
So, the rowing machine can train both muscle strength and improve cardiovascular function, which is really a good buy one get one free deal.
Four rowing machine training benefits
Benefit 1: Great warm-up action
A proper warm-up is the beginning of the next exercise, and even safer. Because rowing is a safe, full-body movement, it allows all joints and most muscle groups in the body to be warmed up for training, which is efficient and saves time.
Benefit 2: Diversify training
Rowing is a low-intensity training movement, but has the benefits of high-intensity training. This means that you don't have to add large weights of dumbbells and barbells to your body to achieve high intensity training results.
For example, your body can not withstand high-intensity intervals of 85% of maximum oxygen uptake, which is about the intensity of running 10 consecutive 400-meter sprints. But you can use the rower to complete 10 consecutive 400-meter sprints. When you complete a rowing sprint, the likelihood of causing physical injury is also much lower than a running sprint.
Because rowing causes less physical irritation, it takes less time to recover from a grueling rowing session that is as challenging as a running session.
Remember, this does not mean that you should continue to do rowing training when your injury is severe. Remember to double-check with your doctor or physical therapist before any training activity.
Benefit 3: Relaxation
In addition, rowing also allows you to go deeper into your mental health, because compared to other training such as road running, rowing is less susceptible to external stimuli and more likely to allow us to enter into contemplation and meditation. Once you have established your own warm, comfortable rhythm, close your eyes, connect your breath to your body, and begin to enjoy the simple pleasures.
This is also a quick calorie burner if you don't usually have much free time. Assuming a comparison of exercises at the same intensity level, rowing indoors burns more calories than indoor cycling. That means that when you don't have time, rowing will be a good choice for you.
Benefit 4: It's a great finisher
If you want to use a rowing machine at the end of your training will allow you to burn off perfectly.
Doing rowing 100 to 200 meters in a 5-10 minute long EMOM (every minute on the minute, where you perform a specific kind of movement every minute) is less likely to give up. Of course, it depends largely on your physical ability and skill. Each movement must do 90% of the high-intensity training state, and you must complete the task within 20 seconds to give yourself time to rest before the next movement begins.
As your fitness and skills improve, you can increase the distance rowed, the number of sets, or both at the same time. In short, the rowing machine is likely to be an opportunity for you to fall in love with the sport.
Finally, a reminder that when buying a rowing machine, it is recommended to put quality first, after all, the use of large objects is expected to be at least 2 to 3 years. You can start from the framework of the rowing machine, such as wood and water tank, to see whether the use of solid wood, and wood density is high enough (wood density (hardness) comparison: Beech > red oak (oak) > ash wood > rubber wood > pine), and the thickness of wood, workmanship, etc. Are more important.
In addition, there is also there is a water tank sealing is good enough. This depends on the way the tank is sealed, mainly the gel seal, and the rubber ring with screws in two ways. The two ways no which is good, which is bad, or mainly depends on the manufacturer's production process and technical maturity.