Rowing Machines
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FAQ
A rowing machine is a very effective training tool for the whole body. The main strength of rowing machines lies in the fact they use all major muscle groups and are a very gentle form of training.
That all depends on what you want to get out of your training. A rowing machine is excellent for long training sessions as well as for short, tough intervals. One good tip is to row for a little longer in the beginning, and at a leisurely pace, in order to learn the technique. That way you’ll get a lot more out of your training when you’re ready to try those tougher workouts.
Because you activate all of the large muscle groups when you row, ten minutes of intense rowing can suffice for a good training session. If you want to take it a little more calmly, 30 minutes of rowing gives your whole body a really good workout.
The rowing machine is one of the most effective exercise machines for home use.
As the name indicates, a rowing machine exists to mimic the exercise you get when using a rowing boat. Unlike a rowing boat, however, the exercise machine doesn’t move. Instead, you slide back and forth on a seat, while pulling on a handle with both hands.
To get the most out of your rowing training, and reduce the risk of injury, we recommend that you try to find a good rowing technique from the outset. Your training session will be much more fun with the right rowing technique!
- Sit with straight legs and straight arms. Keep your back straight, but slightly tilted back and the handle slightly above navel height.
- Make sure your legs and back are still straight. Lean slightly forward so your back comes in front of your hips. Keep your arms straight, and don’t bend your legs until the handle has passed your knees. Slide slowly forward on the slide rail.
- Once you have slid all the way forward, your legs are now bent. Your back is still straight and slightly tilted forward. Don’t hollow your chest. Your arms are now straight and the handle is at the same height as your knees. Your feet must have full contact with the foot plate. Don’t move too far forward so there’s a gap between your feet and the foot plate. Then press with the full force of your legs.
- Make sure your legs have finished working before using your arms.
- Once your legs are straight, continue to pull with your arms and back. Finally use your back by leaning slightly backwards.
- Your legs are now completely straight, your back is straight but tilted slightly backwards and the handle is between your chest and navel. Then extend your arms again, lean forward slightly, bend your legs and slide forward on the slide rail to start again at point 1.
In the operating instructions that come with the rowing machine, it usually describes how to maintain your rowing machine.
In general, you should regularly vacuum the space where the flywheel sits. The housing that encloses the flywheel can usually be disassembled by undoing a few screws. If the rope is actually a chain, this should be oiled and cleaned a few times a year. If it isn’t a chain, it’s sufficient to wipe it clean from time to time.
The slide rail on which the seat slides at each stroke is usually made from some kind of metal, often aluminium. It’s a good idea to wipe that off after a workout, especially if you've made it sweaty. Sweat makes it easier for surfaces to get dirty and then the seat won’t slide so well.
A good tip is to re-tighten all screws regularly so your rowing machine has a longer life.
You can do most workouts on a rowing machine. But a workout that mixes different forms of interval is particularly good.
Intensive intervals are effective because you activate all the major muscle groups, and you get an immediate response to how efficiently you’re rowing by seeing how much power each stroke generates.
On the slightly more expensive rowing machines, you can set what length intervals you want to do and then the training computer manages those times for you, together with rest periods.
All large muscle groups are activated when rowing. The rowing movement is usually divided into four different phases. Below we describe how they fit together and which muscles are activated in which phase.
Phase 1: The first phase is called the "catch" and this is when you slide forward with straight arms before you prepare to push off with your legs. During this phase, the glutes (gluteus maximus and gluteus medius) and the muscles in both the front and back of the thighs (quadriceps and biceps femoris) are activated.
Phase 2: In this phase – the drive – you push off. During this you activate the glutes (gluteus maximus and gluteus medius), the muscles in both the front and back of the thighs (quadriceps and biceps femoris) and also to some extent the back (erectors).
Phase 3: When the legs and back have finished working, you end the rowing movement with a phase called the "finish". Here you pull your arms towards a point just above the navel. In that movement, the biceps, triceps and upper and forearms (extensor and flexor) muscles are activated. The muscles in your shoulders (latissimus dorsi) and back (erectors) also do some work.
Phase 4: This phase is called the “recovery”. This means that you slowly return to the original position and then start phase 1 again. Here, first and foremost, your abdominal muscles are activated.