How much do you know about rowing machine

The rowing machine is suitable for any group of people, including the elderly and minors. At the same time, it is also suitable for people who do not usually do much activities, such as patients and frail patients who are physically weak or are recovering. It is especially suitable for white-collar workers who work in front of the computer for a long time. The main function is to lose weight, shape, release stress, and also perform strength training. Using a rowing machine can exercise more than 80% of the body's muscles, while also improving endurance and cardiopulmonary function. Since the rowing machine is sitting and standing movement, there is no longitudinal load, so it will not damage the knee.

Learn about rowing machine

The rowing machine simulates the posture of rowing. Rowing is one of the strongest endurance sports on the planet. The birth of the rowing machine comes from the sport of rowing.

Rowing is a full-body workout that uses 86 percent of the muscles. According to the American Fitness Professionals Association (AFPA) the rowing stroke is comprised of 65 to 75 percent leg work and 25 to 35 ercent upper body work. In the correct posture, the legs, waist, upper limbs, chest and back muscles can be fully exercised. Each stroke is a stretch of the whole body, which can play a good role in shaping for girls. Male students can achieve the purpose of strength training by increasing resistance and exercise frequency.

Several common types of rowing machines are water resistance rowing device, wind resistance rowing device and magnetic resistance rowing device.

Water resistance rowing machine: It uses the water in the water tank to impact the rotating blades to generate resistance. The resistance is proportional to the amount of water in the water tank and the stroke speed. Because it is a real paddle paddle, the boating experience simulated by the water resistance rowing machine has the highest sense of reality. 

Wind resistance rowing machine: Its resistance comes from air, and the spiral damper is used to control the airflow, thereby changing the size of the resistance. Since the resistance comes from the air, the uniformity of the resistance of the wind resistance rowing machine is better than that of the water resistance rowing machine, the excessive force between each pull is more smooth and uniform, and the resistance adjustment method is also very convenient.

Reluctance reluctance rowing machine: It uses the rotation of the magnet and the internal flywheel to generate resistance, and adjusts the resistance by controlling the distance between the internal magnet and the flywheel. Among several rowing machines, the reluctance rowing machine has the lowest resistance. Since the magnet and the flywheel are not in direct contact, the reluctance rowing machine can hardly produce noise, and the cost of subsequent maintenance is also small.

The benefits of rowing machine

1.Help lose weight

Health experts report that boating for 30 minutes will burn up to 377 calories. The American College of Sports Medicine pointed out that if you want to achieve weight loss, you must row a boat for 60 to 90 minutes a day. Regular exercise on the rowing machine can help you burn calories, regulate muscles, and increase energy. Rowing machine exercise burns an average of 600 calories per hour. This is more effective than many other home fitness equipment on the market. 78 minutes of exercise on a spinning bike is only equivalent to 60 minutes of rowing exercise. And the longer you exercise, the more calories you burn, and the fat on your body will continue to fall. If your weight is 56kg, you can burn 510 calories per hour by rowing. The larger the weight base, the higher the calories you burn.

2. Increase muscles and promote joint mobility

Rowing is a highly effective aerobic exercise that does not cause excessive tension in muscles and joints. Rowing is beneficial to patients with arthritis or osteoporosis. It can make large-scale muscle exercises and promote joints. Active activities can improve the stiffness of muscles and joints. With moderate intensity (200-300 meters at a time) training, strokes for two to three months can help improve joint stiffness.

3. Upper body exercise

The rowing machine provides a very good upper body exercise. Rowers can exercise the inverted triangle back muscles on the shoulders, exercise the trapezius muscles on the upper back, and exercise on the lower back. The benefits of a stronger back and shoulders include improved posture and reduced back pain. In addition to your back, the rowing machine also provides good exercise for your biceps, chest muscles and abdominal muscles, which helps you develop stronger core muscle groups. Because you need to maintain a strong grip on the paddle, you will also develop stronger hands and wrists, which is a great advantage for those who like rock climbing or yoga. For people with early osteoarthritis, boating is even a good choice. In a 2014 study, exercisers who rowed for 8 weeks had a 30% increase in elbow, shoulder and knee joint rotation.

4. Lower body exercise

But according to the American Association of Fitness Professionals, rowing will exercise 65% to 75% of the lower limbs and 25% to 35% of the upper limbs. Perhaps one of the best rowing machine benefits is the exercise they give to the lower body. Rowing enthusiasts believe that rowing is mainly for lower body exercise. The main leg muscle involved is the quadriceps in the front of the thigh, but burns are also felt in the calf and buttocks. Building strong legs and buttocks will help you look amazing and exercise your lower body to actually burn calories at a faster rate. In addition to improving muscle strength and tone, resistance training on the platoon is a good way to maintain flexibility and balance.