Home workout shift from gym to rowing machine strengthens core, back, and arms unlike ever before
Rowing machines have gained popularity as a versatile exercise equipment suitable for all fitness levels. According to fitness expert Vazquez, exercise is just one pillar of health and wellbeing, with diet and sleep also playing crucial roles.
Rowing is an aerobic exercise that offers numerous benefits for your cardiovascular health. It strengthens the heart and lungs, increases blood circulation, and lowers the risk of heart disease, strokes, and other cardiovascular diseases. Regular rowing can also help lower blood pressure, cholesterol levels, and other factors that contribute to heart disease.
The rowing workout consists of three parts: focusing on arms, legs, and a combination of both. This full-body exercise engages around 85% of muscles, making it an efficient way to build strength and improve muscle endurance. Rowing can be particularly beneficial for beginners, as it provides a great starting point to build the strength needed for other strength training exercises.
High intensity interval workouts on the rower can be done for shorter sessions than moderate intensity, steady-state rowing. This makes it an ideal choice for those with busy schedules who still want to reap the benefits of a rigorous workout.
The author, in their quest for a home workout solution, chose the Merach R50 Rowing Machine with Air Resistance and the Concept2 rowing machine. After experiencing knee soreness during the first week, they persevered and felt better halfway through the second week.
Rowing improves posture and core strength by requiring a straight back and engaging muscles in the core to keep the body stable. After two weeks of using the rowing machine, the author reported less back pain and sitting up straighter.
For most people, 20 to 30 minutes of rowing three to five times per week is ideal to improve general fitness, support cardiovascular health, and burn calories. The author plans to add specific back exercises to complement their rowing routine in the near future.
When paired with a healthy diet, rowing can be an effective way to burn calories and lose weight. A 155-pound person doing 30 minutes of vigorous rowing burns 369 calories, the highest amount of calories burned during 30 minutes of any of the 18 gym activities tested. Rowing can also help combat the risks of osteoporosis during menopause by building strength.
Moreover, the rowing machine workout is quiet, making it suitable for use in a house with others. This makes it an excellent choice for those who want to maintain their fitness routine without disturbing their household.
In conclusion, rowing machines offer a comprehensive full-body workout that is accessible, efficient, and beneficial for cardiovascular health, weight loss, and posture improvement.
