Benefits of Rowing Machine Exercise

The Development History of rowing machines

The indoor Rowing machine is an innovative fitness equipment inspired by kayaking races, providing a workout similar to rowing sports. Its creation brought the sport of rowing from the outdoors to the indoors. Considering the limitations of outdoor rowing due to factors like weather, in 1976, Dike and Pete Dreissigacker began manufacturing a more convenient apparatus that would not be restricted by any venue or weather conditions. When the machine was invented, it gained popularity among rowing athletes and fitness enthusiasts. It was widely promoted in Europe, particularly in Germany, where it was highly praised. This device laid the foundation for the indoor water resistance rowing machine.

Benefits of Rowing Machine Exercise

During rowing, each extension and flexion movement of the arms exercises approximately 90% of the extensor muscles. Therefore, it greatly benefits muscles that are seldom engaged in other activities. It also has a noticeable effect on exercising the back muscles, allowing for a greater range of motion in the flexion and extension of the spine, thereby exercising the various joints of the vertebral column. This not only improves muscle elasticity but also enhances its resilience.

When practicing rowing, it is important to maintain smooth and continuous movements. There should be no pauses during each leg drive motion; it must be executed properly. If the range of motion is too small, the participating muscles will not be adequately stretched or contracted. Simulating the natural movement of rowing, it is suitable for both gym and home workouts, exercising muscles in the hands, legs, waist, and other areas. It effectively stretches the muscle groups and provides notable relief for backache symptoms. It also significantly improves the physiological mobility of the lower back muscles, making it especially beneficial for white-collar workers who spend long hours sitting in front of a computer.

The rowing machine is suitable for individuals with limited physical activity. When compared to other fitness equipment during maximum exercise tests, the rowing machine allows for lower heart rates, higher oxygen consumption, and higher energy expenditure. It also promotes physical fitness and utilizes muscles throughout the entire body, leading to body shaping effects. It is one of the popular fitness equipment worldwide. Join the world of rowing!

If the goal of exercise is weight loss, the handle resistance should be adjusted to a moderate-to-low intensity. Each rowing session should last no less than 30 minutes, with short breaks in between. Adjusting the resistance to a moderate intensity provides muscle strength training while significantly relieving tension in the back muscles, assisting in the treatment of chronic or recent injuries. Adjusting to maximum intensity yields the desired effect of developing a well-toned back. During the workout, pay attention to coordinating breathing (exhaling during forward lean, inhaling during backward lean). Rest intervals between sets should not exceed 1 minute, with each set consisting of 3 repetitions. Rest for 3 minutes between sets, and perform a total of 4 to 5 sets.