Exercise basics: Rowing guide

Rowing guide

Learning the rowing machine at XPT Adelaide gym

At the start of the stroke, arms are straight, head is neutral and shoulders are level and not hunched.
Upper body should be leaning forward from the hips with the shoulders in front of your hips.
Armpits should come into your knees, which should be in between your arms.
Heels can lift if needed.

Rowing at Xpress Personal Training Adelaide

Begin the stroke by pressing or pushing down your legs, keeping your body relaxed and upright.
As you move past the vertical, lean back slightly with your body (11 o’clock position) and keep your hands in a straight line.
Pull the handle back at about belly button height, and keep your shoulders and wrists relaxed.
Elbows should be past your body and the finish of the stroke.

Rowing machine basics at XPT gym in Adelaide

Extend your arms until they straighten, and lean forward from the hips towards the flywheel.
Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward.
Return back to the start position with shoulders relaxed and arms straight out.

Why you should consider rowing for a great workout

Rowing is a full-body exercise that offers numerous physical, mental, and cardiovascular benefits. Whether you're on the water or using a rowing machine at the gym, rowing is an excellent workout that combines strength training with cardio, making it one of the most efficient exercises for improving overall fitness.

Full-Body Workout

1. Engages Multiple Muscle Groups
• Rowing targets nearly every major muscle group in the body.
• Primary muscles worked include the legs, core, back, and arms.
• Rowing strengthens muscles while also improving endurance and power.

2. Builds Strength and Endurance
• The repetitive nature of rowing helps build muscle strength, particularly in the legs, core, and upper body.
• Rowing workouts typically involve sustained periods of effort, which enhances cardiovascular endurance.
• The combination of strength and endurance training provides a well-rounded fitness approach.

3. Low-Impact Exercise
• Rowing is a low-impact exercise, making it suitable for people with joint issues or those recovering from injuries.
• Unlike running, rowing minimises the risk of joint strain and overuse injuries, particularly in the knees, hips, and ankles.
• It allows for high-intensity workouts without the harsh impact associated with other cardio exercises.

Cardiovascular Benefits

1. Excellent Aerobic Exercise
• Rowing is a highly effective cardiovascular exercise that elevates the heart rate and improves lung capacity.
• It helps improve cardiovascular health by strengthening the heart and improving blood circulation.
• Regular rowing workouts can reduce the risk of heart disease, stroke, and hypertension.

2. Burns Calories and Supports Weight Loss
• Rowing is a high-calorie-burning exercise, making it an excellent choice for those aiming to lose weight or maintain a healthy weight.
• A vigorous rowing session can burn as many as 600 to 800 calories per hour, depending on intensity and body weight.
• The combination of cardio and strength training in rowing supports fat loss while preserving lean muscle mass.

Improved Posture and Core Strength
1. Strengthens Core Muscles
• Rowing requires significant core engagement to maintain balance and power through each stroke.
• The repetitive motion strengthens the muscles in the abdomen, lower back, and obliques.
• A strong core supports better posture, reduces the risk of back injuries, and enhances overall stability.

2. Corrects Poor Posture
• Rowing can help correct poor posture by strengthening the muscles in the upper back and shoulders.
• The rowing motion encourages a straight spine and retraction of the shoulder blades, which counteracts the effects of sitting for long periods.
• Over time, improved posture leads to reduced tension in the neck, shoulders, and lower back.

Mental Health Benefits

1. Reduces Stress and Anxiety
• Like many forms of exercise, rowing releases endorphins, which are the body’s natural mood boosters.
• The rhythmic nature of rowing can be meditative, helping to reduce stress and anxiety.
• Rowing outdoors, in particular, provides an opportunity to connect with nature, further enhancing mental well-being.

2. Enhances Mental Focus
• Rowing requires concentration and coordination, which sharpens mental focus.
• The need to synchronise movements with each stroke encourages mindfulness and staying present in the moment.
• This improved mental focus can carry over into other areas of life, enhancing productivity and clarity of thought.

Versatility of Rowing

1. Suitable for All Fitness Levels
• Rowing is highly adaptable and can be modified to suit any fitness level, from beginners to elite athletes.
• The intensity of a rowing workout can be adjusted by changing the resistance on the machine or the pace of rowing.
• Whether you’re looking for a low-intensity workout or a high-intensity interval session, rowing can be tailored to meet your needs.

2. Full-Body Conditioning
• Rowing conditions the entire body, making it a highly efficient workout.
• It improves both aerobic and anaerobic capacity, allowing for better performance in a wide range of physical activities.
• Regular rowing can enhance endurance, strength, and flexibility, offering a balanced approach to fitness.

3. Suitable for Indoor and Outdoor Workouts
• Rowing can be performed indoors on a rowing machine or outdoors on the water, providing variety in your workout routine.
• Indoor rowing allows for consistent training regardless of weather conditions.
• Outdoor rowing offers the added benefits of fresh air, scenic views, and the challenge of real-world conditions.

Social and Competitive Aspects

1. Rowing as a Team Sport
• Rowing is often done in teams, which fosters a sense of camaraderie and teamwork.
• Working together to achieve synchronised strokes builds communication skills and mutual trust among team members.
• Team rowing can be a fun and motivating way to stay fit while enjoying social interaction.

2. Competitive Rowing Opportunities
• Rowing offers numerous opportunities for competition at various levels, from local regattas to international events.
• Competitive rowing challenges participants both physically and mentally, providing a sense of achievement and purpose.
• The sport’s emphasis on discipline, strategy, and endurance makes it rewarding for those who enjoy pushing their limits.

Long-Term Health Benefits

1. Promotes Longevity
• Regular rowing supports long-term health and longevity by improving cardiovascular fitness, muscle strength, and joint mobility.
• It helps maintain a healthy weight and reduces the risk of chronic disease.

In short, if you haven't tried rowing, ask one of XPT – Xpress Personal Training's trainers to show you how to use our 4 rowing machines. We'll get you rowing in no time and you'll be on your way to achieving your fitness goals.