About a month ago we touched on “What is Crossfit and What Are The Crossfit Games”. In that blog we touched upon Crossfit Workouts and their benefits. We followed up with Crossfit exercises you could do with minimal equipment and the epic majesty that is a kettlebell. Continuing with the Crossfit Workout theme, we would be remiss not to shine a light on rowing.
Rowing is a comprehensive total body workout focusing on your upper body and lower body muscle groups. More specifically, rowing machine workouts target your Deltoids, Pecs, Biceps Upper Back, Triceps, Glutes, and many more muscles. Rowing utilizes multiple muscle groups at once. As a result, rowing burns calories more efficiently than most cardio workouts can; unlike stationary bike, which targets only your lower body.
Using a rower looks simple, but it is fairly complicated. First, focus on pushing your legs while holding on to the row bar. Once your legs are extended, you lean back slightly and pull the bar in towards your ribs.
Even with this short description of how to row, there are still a few things to keep in mind. Before taking on this new challenge, check out this blog on common rowing workout mistakes for proper technique.
Add a rower to your workout of the day by replacing your bike ride or jog. If you have time, add the workout to your regiment overall, the more you can handle, the more you should do!
Add a 250 meter row to your daily workout. As you progress, work your way up until you are comfortable with 500 meters – 1000 meters in a sitting. Once you’re comfortable with 1000 meters in a sitting, begin timing yourself and working to beat your previous time.
Another popular way to track progress is to use a performance monitor, such as a pulse monitor. Many pulse monitors are sold in the form of a chest strap or wrist strap to wear while you workout. Depending on your health, you can use a pulse monitor / heart rate monitor to reach your target heart rate zone. 80% of your maximum heart rate zone is the optimal target heart rate zone to maximize workout efficiency.
At 80% of your maximum heart rate, you get the most out of your workout without burning yourself out. Keep in mind, newbies will likely have to work up to staying in your target heart rate zone.
Now you know the benefits of using an indoor rowing machine. Here is a quick breakdown the differences between the resistance types of indoor rowers.
Magnetic resistance rowers use magnets to create resistance. The resistance levels can be adjusted (usually) by the twist of a knob. Magnetic resistance rowers are generally lighter, quieter, and more cost effective than other forms of rowing machines. These units are ideal for someone who loves working out in their living room / garage, but doesn’t need anything too intense.
Air resistance rowers use air to create resistance. Since air is pulled in to the unit to create resistance, the harder you workout on an air rower, the stronger the resistance becomes. As a result, those in competitive rowing often prefer air rowers (even over water rowers in some cases.) However, many are not fans of the sound produced by an air rower.
Water resistance rowers use water to create resistance. Like the air resistance version, the resistance on a water rower increases the harder the user rows. However, unlike the air rower, you can add water to the water rower water tank to adjust resistance as desired.
Most people prefer a water rower because it feels as if you’re rowing on a lake! Though these units create noise, many people enjoy the sound of the water moving in the tank.
Indoor Rowing is one of the best full body cardio exercises no matter which style of rowing machine you use. Not feeling rowing but still need home exercise equipment? Marcypro.com has a wide range of exercise bikes, ellipticals, treadmills, and more.