Rowing, which provides many spiritual and physical benefits to everyone who experiences it, is among the most popular sports of recent times. Rowing stands out as a sport that can be done both in water and in fitness centres.
As for the benefits of rowing…
Supports Cardiovascular Health
Rowing is a prominent cardio exercise and contributes significantly to improving cardiovascular health. This exercise, when done regularly, strengthens the heart and lungs, increases blood circulation and has positive effects on the overall cardiovascular system. Rowing can also increase endurance by increasing oxygen uptake in the body.
Exercises the Whole Body
Rowing is a comprehensive exercise that works your body from head to toe. This exercise; By targeting your upper, middle and lower body areas simultaneously, it not only increases muscle strength but also improves balance and coordination. Especially in professional rowing practices, quad muscles and other leg muscle groups are at the forefront. During the pedaling phase, the back and waist muscles are actively strengthened. Shoulder and neck muscles are also among the muscle groups that this exercise benefits. Rowing contributes to developing balanced strength throughout the body.
Increases Muscle Strength and Endurance
Rowing; It contributes significantly to increasing muscle strength as it targets many muscle groups, especially back, shoulders, legs, arms and abdomen. In addition, it requires more endurance because it activates a large muscle group. Therefore, it contributes greatly to increasing endurance.
Helps Burn Calories and Control Weight
Rowing training at high or moderate intensity can help with weight control and weight loss by increasing calorie burn. During an average workout, you can burn 400-500 calories at medium resistance level. It is possible to burn an average of 250 calories with a program performed with lighter resistance. By combining this exercise with other activities, you can burn more calories and increase your muscle mass at the same time. Therefore, rowing; It can be an effective exercise option for those who want to achieve their weight control goals.
Creates Less Stress on Joints
Rowing is a type of exercise that has a low impact on the joints, meaning it puts less stress on the joints. This feature creates less risk of injury compared to other high-impact exercises.
Can Improve Your Posture
Exercise has a great effect on posture disorders. It is possible to significantly reduce your posture disorders with the right exercises. Rowing is also one of the exercises that helps improve posture. Rowing can improve posture by strengthening back muscles. Correct posture can reduce back pain and fatigue.
Supports Mental Health
Whether you are doing rowing training or a different training; Exercising regularly can support mental health in addition to physical health. Rowing regularly; It can increase endorphin release, reduce stress and support mental focus.
Various Exercise Options on the Rowing Machine
Rowing machines offer different resistance levels and program options as a way to vary your exercise routine. You can also do different exercises using the machine.
Here are some of these exercises…
Rowing
Rowing, also known as rowing, is the basic rowing machine exercise; It effectively exercises your back, shoulder, leg and arm muscles. You can do the rowing movement by keeping your feet stationary and using your arms and legs.
sprint
Short and fast rowing movements are among the exercise styles best suited for increasing your cardio endurance and performing high-intensity training. In order to sprint, you can do a half-motion with your legs, that is, by not giving your full strength and performing the movement at twice your normal speed.
Single Leg Work
You can work on balance and strength on one leg by keeping your feet stationary and doing the rowing movement with only one leg.
Tabata Workout
A typical Tabata workout consists of 20-second periods of intense exercise; It involves a 4-minute cycle with 10-second rest periods after each period. You can increase your cardio endurance by performing the short-term, high-intensity Tabata protocol on the rowing machine.
