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Train joint-gently the whole body with a rowing machine

Hardly any other stamina sport demands so many muscles like rowing. About 80% of the body muscles are trained doing a complete rowing movement: the legs are angled and stretched, the torso is bent and actively leant back, the arms do the rest.

Keeping in mind that not only legs, back and arms are used, but shoulders, abs, and gluteal muscles are activated as well, rowing is meant to be a complete whole-body training. Besides strengthening the muscles, the musculoskeletal system and improving the posture, rowing also trains the cardiovascular system and the stamina. In addition, many persons use a rowing machine to stimulate especially the fat burning. Because many muscle groups are demanded for the course of motion, a rowing machine is considered as a real "calory burn machine".

Rowing trains about 80% of the muscles

Like swimming or training on an elliptical cross trainer, ergometer or bike, rowing is also one of the most joint-gentle kinds of sport. Due to the smooth movement, the joints do not face any jerky push movements. In view of the fact that rowing machines are suitable for an effective and joint-gentle whole body training, independent of age and fitness level, they have become approved in rehab and prevention as well as at thousands of private households. Compared to rowing in the open air, you can train with an indoor rowing machine also at home at every time and no matter what's the weather.

Rowing machine purchase advice - cantilever or cable pull technology

A rowing machine is not a rowing machine. Rowing machines differ mainly in their design. On principle, the rowing machines with are available with cantilever or cable pull system.

Rowing machines with cantilever technology

Rowing machines with cantilever technology feature separate left-right-handles. Though it looks like rowing on water, the cantilever models are not very recommendable even for rowing beginners due to their inharmonic courses of motion and unbalanced resistance effects. In addition, the frequently used hydraulic resistance cylinders are quickly worn, so that these rowing machines do not make a lot of fun.

Left: rowing machine with cantilever / Right: rowing machine with modern cable pull

Rowing machines with cable pull technology

It's very different for rowing machines with cable pull system. Together with a rolling seat quickly and smoothly sliding over the rails, this construction allows a balanced and long stretched rowing movement is made possible - where a cable pull hand is pulled with both hands.

Resistance system of the rowing machines

The other big difference between the indoor rowers is the brake system. Besides the already mentioned hydraulic cylinders, the magnetic brake or eddy current brake - like it is often found with other fitness machines like exercise bike or elliptical cross trainer - are really wide-spread as resistance system.

Rowing machines with eddy current brake or magnetic brake

Compared to the magnetic brake, rowing machines with eddy current brake offer an even more precise resistance setting and, in general, a higher maximum resistance. Thus, they are mainly used for the middle or higher price category. The strokes of both brakes systems are considered to be smooth: As measured by the effort, one stroke is similar to the next (for unchanged resistance setting).

Realistic rowing with water resistance

Nice design and natural water resistance

An absolutely realistic rowing experience is achieved by a system that uses water as resistance. A rowing machine with water resistance system simulates precisely rowing in the open nature. Because the resistance is varied by the water filling volume in the water tank and the individual traction of every stroke: The more intensive the stroke, the more resistance is generated. Thus, the user determines the intensity individually with every stroke – either very light or very hard.

In contrast to a rowing machine with magnetic brake system, the water wheel principle minimizes the risk to make a wrong setting of the resistance. Another advantage of water as resistance element is that you hear a pleasant babbling for every stroke. Consequently rowing with a water resistance system is noticeably close to the original sport.

Windwheel resistance - more than hot air

Besides that there are also rowing machines which work similarly. Here, the brake effect is not regulated by water but by air. A rowing machine with air resistance sytsem also allows smooth and jerk-free strokes. Depending upon the model, the airflow generated with every stroke might refresh the user but also reduce the silence.

Hybride resistance systems offer advantages of air and magnetic system

Rowing machine with resistance setting on the handle (Taurus RX7)

On the other hand there are continuously improved rowing machines, which combine the advantages of the air-resistance system with those of the magnetic or eddy current brake systeM. The resistance levels of these so-called hybrid rowing machines is either frequently electronically preset via the handle or the resistance works depending upon the traction. A hybrid rowing machine is suitable for easy starting with rowing training as well as for the advanced workout of rowing enthusiasts. The combi resistance system allow perfect stroke movements for low as well as maximum load.

The rowing machine – Stability and equipment

Besides the brake system, there are further - partially - big differences between rowing machines.

Stable indoor rowers for more intensive workouts

Regarding stability of a rowing machine, the frame design is important. In general, the frame of a rowing machine, where the sliding seat runs ona double rail, is more stable than that with a mono rail. The own weight and the size of the floor space influence the sturdiness and safety. All in all: The more stable a rowing machine, the higher is the maximum weight loadability and the more durable is the machine. Rowing machines with high stability are much safer for intensive training sessions with powerful strokes.

Equipment that makes the training more comfortable

Training computer with all important training data

Further distinctive differences concern the general equipment of a rowing machine. A big, well readable, easy-to-use training computer increases the training comfort enormously. In this respect, rowing machines with training computer are recommendable, which offer a large number of training programmes. In addition, they provide a lot of diversion and increase the motivation for a long time to use the rowing machine regularly and achieve the set fitness targets.

Furthermore, some indoor rowers offer a pc interface for direct connection with the computer at home in order to use respective rowing software programmes. That way, i. e., workouts can be analysed more in detail. Depending upon the model, training data can be transmitted from the training computer to a mobile memory device (USB stick). That's very advantageous, when you train elsewhere with a compatible rowing machine, i. e., at the gym, the rehab or on holiday.

Apart from rowing machines with electronic magnetic brake or eddy current brake, the rowing machines with air and water resistance system do not need to be connected to the power supply. Thus these rowing machines are ideal for commercial facilities or home sportsmen, who want to place their rowing machine freely in the living space.

Rowing machines with folding mechanism

Many rowing machines can be folded up space-efficiently

A maximum comfort is given, when the rowing machine is equipped with transport wheels to get it stored easily and compactly after the training. Manufacturers use different folding mechanisms. The users of rowing machines with a water tank get a maximum of comfort. These machines are easily and comfortably placed upright without removing water beforehand and require just a space of a chair in this position. In addition, these rowing machines are harmonic in every living space due to their stylish quality made of real wood (beech, oak, ash, cherry, walnut) or high-quality stainless steel and metal.

The advantages of rowing in an overview:

Rowing demands many muscle groups

• Rowing is an ideal whole-body training for your cardiovascular system or for fat burning
• Rowing offers the perfect combination of strength, stamina, and concentration
• Rowing trains your muscles, your musculoskeletal system, and your posture
• Rowing optimises your performance and balance
• Rowing protects the joints

Tips for correct rowing

In order to benefit from many positive effects of rowing, the correct doing of the rowing technique is very decisive. In contrast to the training with an elliptical cross trainer, where the course of motion is given to a large extent, rowing is a more demanding course of motion. When the technique is learned patiently and correctly from the beginning, a healthier, better, and quicker rowing is ensured in the long term. Please watch this training instructions for correct rowing. Here our sports scientist explains to you in detail the ideal rowing technique. Untrained sportsmen and rowing beginners should learn the basics at a low resistance first. That offers the additional advantage that muscle groups - mainly of arms and legs - can get used to the higher demand.