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The rower: a fitness machine
multiple benefits
One of the best sports for health and training
The rower is probably the most complete fitness equipment out there. It works almost all muscles of the body and burns fat effectively during and especially after exercise. Recognized beneficial for health, not traumatic for the joints, it is the ideal tool to tone your muscles, refine your silhouette, lose weight or simply develop a good physical condition. It is for these many benefits that he is so appreciated, both men and women
What is a rower?
The rower, or indoor rowing, is a cardio-training device that faithfully reproduces the movements of the rowing (which classifies it in the category of ergometers). It was originally designed to allow athletes practicing the sport to train in winter or in bad weather online shopping in Pakistan. It has since become more popular as one of the most popular fitness machines in the world because of its many benefits.

Very popular in the 1990s, it has lost some of its appeal with the emergence of new devices like the elliptical trainer or the treadmill, devices that yet do not bring as much benefits. The rower remains indeed the best cardio-training device that exists to train, lose fat, lose weight, maintain fitness, develop cardiovascular endurance or complete a major sporting activity.

A rower consists of a frame, a beam, a rudder (handles acting as oars), a seat sliding on a rail, a footrest, a resistance system simulating the contact oars with water and a console controlling exercise and displaying training data.

rower and his nomenclature
There are 3 types of rower: the central pull rower (the most popular), the Scandinavian rower and the Latin rower. Learn more about rower types.

You can row in the gym or at home. There are models at prices ranging from 150 € for entry-level models to more than 2500 € for professional devices. Some devices are foldable or can be stored vertically. They occupy less space than an elliptical or a treadmill.

Why is the rower one of the best fitness equipment?
Rowing (or rowing) has many advantages that make it one of the most interesting sports for health and physical maintenance. This is why it is so popular in sports halls and often present in our homes. Its benefits attract both men and women.

Men and women practicing indoor rowing machine
Did you know?
Contrary to popular belief, the rower does not just work the upper body. It solicits the muscles of the trunk and legs. It’s one of the most complete sports ever.
Very complete, it makes work almost all the muscles of the body, whether it is the top (arms, shoulders, abdominals, back) or the bottom (glutes, calves, thighs). Rest assured, the rower will not turn you into a bodybuilder with protruding muscles but it will refine your silhouette while strengthening your entire muscles and help you avoid a number of injuries of everyday life or sport.

But indoor rowing is more than that: thanks to a large amplitude of movement, it develops the musculature in length. Some muscles also work not only in traction but also in stretching, which promotes flexibility and joint mobility.

The rower is very effective at losing fat and refining his figure because it combines cardio training and increased metabolism. The cardio-training allows to burn fats during the sports activity and the few hours which follow while the increase of metabolism makes it possible to burn fat at rest! We develop this point below.

One of the notorious advantages of the rower compared to other fitness equipment like the treadmill is that it does not strain the joints (arms, knees) and back. There is no shock and very little risk of injury. You can also train on rowing at your own pace, without straining. It is for these reasons that it is used for fitness in case of convalescence or overweight.

What is encouraging with the rower is that it leads to quick results. 3 to 4 weeks of training are enough to notice visible effects (shape, musculature, loss of fat), even by practicing short sessions (20 to 30 minutes), provided of course to be regular and assiduous.

Why is the rower one of the best fitness equipment?
Rowing (or rowing) has many advantages that make it one of the most interesting sports for health and physical maintenance. This is why it is so popular in sports halls and often present in our homes. Its benefits attract both men and women.

Men and women practicing indoor rowing machine
Did you know?
Contrary to popular belief, the rower does not just work the upper body. It solicits the muscles of the trunk and legs. It’s one of the most complete sports ever.
Very complete, it makes work almost all the muscles of the body, whether it is the top (arms, shoulders, abdominals, back) or the bottom (glutes, calves, thighs). Rest assured, the rower will not turn you into a bodybuilder with protruding muscles but it will refine your silhouette while strengthening your entire muscles and help you avoid a number of injuries of everyday life or sport.

But indoor rowing is more than that: thanks to a large amplitude of movement, it develops the musculature in length. Some muscles also work not only in traction but also in stretching, which promotes flexibility and joint mobility.

The rower is very effective at losing fat and refining his figure because it combines cardio training and increased metabolism. The cardio-training allows to burn fats during the sports activity and the few hours which follow while the increase of metabolism makes it possible to burn fat at rest! We develop this point below.

One of the notorious advantages of the rower compared to other fitness equipment like the treadmill is that it does not strain the joints (arms, knees) and back. There is no shock and very little risk of injury. You can also train on rowing at your own pace, without straining. It is for these reasons that it is used for fitness in case of convalescence or overweight.

What is encouraging with the rower is that it leads to quick results. 3 to 4 weeks of training are enough to notice visible effects (shape, musculature, loss of fat), even by practicing short sessions (20 to 30 minutes), provided of course to be regular and assiduous.

A very complete sport
According to a study published in 2004 in L’Equipe magazine based on the opinion of doctors and specialized coaches, rowing was chosen as the most complete activity among 26 sports studied. The choice was made from four criteria: the cardiovascular condition, the muscular condition, the movement technique, the training. Rowing ranks first in this ranking followed closely by gymnastics, rugby, judo, alpine skiing and sailing.

Nearly 90% of the muscles worked

Rowing or rowing-ergometer makes nearly 90% of the body’s muscles work, much more than a sport like cycling, swimming or jogging. In other words, no other fitness equipment can achieve these numbers. The elliptical bike is approaching but is not as complete.

The rower actually works both the legs thanks to its sliding seat and the upper body thanks to the rudder. Even the fixing muscles, those small muscles that hold the joints, are solicited. We are dealing here with a very complete and balanced sport.

Note that to cover as many muscles as possible, you must adopt the right technique and perfect your gesture with experience. As needed, it is also possible to adjust the resistance of the device to work only part of the muscles of the body.

What muscles are used when making rowing?

The rower works at the same time the muscles of the upper body (biceps, deltoids, shoulders, lumbar, abdominal muscles) and those of the lower body (glutes, quadriceps, hamstrings, calves). It also muscles the heart and thus increases physical stamina. Practicing the rower is a bit like doing a moderate bodybuilding session on the whole body!

The rower will allow you to strengthen your back, strengthen your arms, develop your abs and, for you ladies, strengthen your thighs and shape your chest. Overall, you will get a more harmonious silhouette. Finally, depending on the exercises and the intensity of work chosen, you can work all or part of your muscles.

An ideal device to effectively lose fat and erase cellulite
Burn fat 24 hours a day!

If you are looking for an effective way to lose fat and lose weight, rowing or rowing is the perfect activity. Why ? Because this sport combines cardio training and bodybuilding:

Cardio training burns calories during the activity and several hours later. Depending on the intensity of the exercise, you will burn mainly fats or mostly carbohydrates (learn more: How to burn excess fat effectively). The rower can burn, depending on the intensity of the effort, up to 800 kcal per hour which makes it one of the most energy-consuming sports!
Bodybuilding has the effect of developing muscle mass which, in cascade, increases the basic metabolism (daily expenses of the body to ensure the vital functions). It will take more energy to make these muscles work every day. Increasing your basic metabolism is very interesting since the effects are active 24 hours a day! Bodybuilding is a very effective way to eliminate fat by replacing it with muscle! Every gram of muscle gained will burn calories permanently. With the rower, it’s almost 90% of solicited muscles and as many activated fat burners!
Replace fat with muscle!
woman practicing bodybuilding The rower, by developing muscles, allows you to lose fat all day long! Every gram of muscle gained will consume energy. It’s like muscle is replacing fat. With nearly 90% of muscles solicited by the rower, they are all activated “burners” of fat!
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Thus, the rower-ergometer will make you spend calories and burn fat during exercise but also and especially throughout the day and even during your sleep!

To check your progress, do not rely on weight that can increase in the beginning because the muscle gained is heavier than the eliminated fat. You will indeed lose weight without losing weight! Measure your waist and measure your body fat from an impedance meter.

For an effective result, and not to make up for the calories burned, you must combine your rowing training with an adapted, healthy and balanced diet. In fact, to lose fat, it is necessary that the calories brought by the diet are lower than those eliminated by the basic metabolism and the physical activity. The body, to find the energy it needs, will then draw on its reserves.

Erase cellulite

The rower, by destocking fats, helps to overcome cellulite. For an efficient work, you will have to associate other actions (massages, adapted food, etc.). Learn more: How to lose cellulite.

Comparative of rowers
Up to 800 kcal per hour!

The rower is a very energy-intensive sport, more than the jogging that works mainly the lower body, more than cycling and much more than water aerobics (double!). It all depends of course on the intensity of the effort. At low intensity, calorie expenditure is around 300 to 400 kcal per hour, which is already a good value. But at a sustained intensity, they reach 600 to 800 kcal! (These figures vary by gender, age, height, weight, level of training).

Be careful though, if your goal is to lose fat, you will have to work at the right intensity.

Losing local fats (belly, buttocks, thighs) while practicing the rower?

Coupled with a proper nutritional regime, rowing is one of the best sports to lose fat locally. It is not the fact of working the muscles of the area in question that helps to eliminate the local fats but the complete muscular work which allows an effective destocking at the level of the whole body, of which the zones which interest us. By making work as many muscles as possible, lipid elimination is significantly increased during the activity but also especially after the activity, and in a sustainable way, thanks to the basal metabolism.

Note, for belly, that abdominal fat is easily conveyed to the arterial circulation to be used by all the muscles of the body. In addition, by strengthening the abdominal belt, the rower helps to obtain a firm and flat belly.

Many health benefits
According to the French Rowing Federation (FFA), the practice of rowing (or indoor rowing) is more than just a sport of relaxation. It is a “sport health and well-being” whose health benefits are recognized. This activity is also recommended for people who are sedentary or who do not practice a sport as well as for people with certain diseases (hypertension, obesity, diabetes, cancer, etc.).

Quick and motivating results

The rowing machine is an extraordinary tool to quickly find a good physical condition and maintain but also to stay healthy. Only a few weeks are enough to see concrete results, which is very motivating and encourages perseverance in this practice.

healthy woman full of joy jumping in the air
Health and body benefits

Ramer develops the cardiovascular and respiratory systems, increases the aerobic (physical endurance) and anaerobic (elevation of the threshold or “red zone” in the athlete) capacities. It strengthens the heart, improves breath, increases physical capacity, strengthens the immune system and reduces the risk of lung disease.

This activity regulates and decreases blood pressure, decreases the pulse at rest or effort, thus saves the heart, helps to lower blood sugar levels in people with diabetes and helps fight against cholesterol (promotes good cholesterol or HDL).

The entire musculature is strengthened, which helps to find a balance of muscle, prevent some pain (back pain for example) and increase its metabolism so burn more body fat.

Rowing also improves motor functions such as balance, orientation, coordination and synchronization of movements.

All this helps to feel better in one’s body and in better health!

A sport without shocks

Unlike sports such as jogging, football or tennis, indoor rowing, if performed correctly, does not have any stress on the joints, bones and tendons.  online shopping in karachi Thanks to the sitting position, the effort is made in “discharge” (like cycling, swimming or gym in pool), ie without the weight of the body acting on the joints. Back and knees are preserved. This is why this sport is generally recommended for people who are overweight or obese as well as people recovering from illness or resuming sport.

Prevent or treat back pain

By strengthening the muscles of the upper back (trapezius, big dorsal, large round) and the lumbar, the rower helps prevent back pain often related to weak and weakened muscles (office work, prolonged sitting, etc.) .).

Rowing is good for morale, sleep and concentration!
woman relaxed by sport
A rowing session relaxes the muscles, relaxes the whole body and releases the tensions of the day. The relaxation effect makes you feel good and helps you get back to sleep. The rower helps reduce stress and anxiety. It builds self-esteem, improves concentration (work, school, etc.). All these elements bring an appreciable comfort of life.

Improve flexibility

The range of motion combined with the alternation of flexion and extension of the legs and arms helps to increase flexibility and joint mobility.

Maintain one’s physical condition

The rower is a perfect tool to quickly find a good physical condition and stay in shape! Only one session a week, even a short one (20 to 30 minutes), will do you good.

Some sedentary people, with the help of age, have respiratory capacities so weak that their cells do not oxidize fat reserves. Not only are they unable to maintain a moderate effort of more than 15 minutes – they run out of steam and get tired – but in addition their metabolism is reduced. Sport does not help them eliminate fat effectively. Practicing the rower helps to improve this situation with visible progress in just a few weeks of moderate pace training.

Improve endurance and VO2max
Endurance is the ability to maintain, over time, an effort of sustained intensity. The more you improve your stamina, the more you can run or roll away. Good endurance allows you to find more pleasure in your sport and makes the efforts of daily life easier.

Endurance is defined by 4 main factors: the breath (breathing capacity), the heart (cardiovascular capacity), the muscles and the mind. The VO2max and the anaerobic threshold are also factors limiting endurance.

The practice of the rower makes all these factors work! By exercising regularly, you will see your stamina increase. The efforts of everyday life will seem easier and the practice of other sports easier.

An excellent cross-training tool or to vary the activities!
Cross Training is a training method that involves practicing one or more sports disciplines in order to prepare for a given sport. The idea is to work the unwanted muscles of the targeted sport (including antagonistic muscles) to correct muscle imbalances and improve performance and prevent injuries.

The cyclist, for example, will have an interest in working the muscles of the upper body to improve his position on the bike, prevent back pain and maintain a harmonious silhouette. But it can also work the less stressed muscles of the legs to prevent injuries (tendinitis, etc.).

Rowing is a particularly effective method of Cross Training. onli The movements of rowing are indeed much more complete than those of most sports. They work with a large number of upper and lower body muscles, including the fixing or synergistic muscles, the small muscles that hold the joints together. They are less involved in training and need to be strengthened to reduce the risk of injury, especially in team sports.

The rower also improves coordination, a quality needed for many activities such as cycling, swimming, gymnastics and dance.

The pulling effort strengthens the arm muscles and improves the strength of the wrists, qualities favorable to sports such as weightlifting, mountaineering or climbing.

Rowing, improving stamina, allows to gain performance in sports requiring intense efforts or accelerations such as football, rugby, tennis or in demanding sports such as running, surfing, sailing.

The rower: for whom?
To read also: rower How to choose a rowing machine? Purchase guide
You do not have to be a professional rower to practice indoor rowing! The interest of this fitness equipment is precisely that it is addressed to all, whatever the age and the sporting level. Only people with specific problems (heart problems, back, shoulder, cervical or knee problems) should abstain or talk to their doctor.

The rower is very suitable for people starting a sport or having not practiced a sport for several years. The intensity and cadence can indeed be adjusted to work smoothly and at its own pace.

This cardio machine is also very suitable for people overweight because of the sitting position and the absence of vibration and shock on the joints. There is no risk of accidents or injuries if the right actions are applied.

Rowing is finally a good activity for pregnant women looking to play sports while pregnant. They must first talk to their doctor to make sure there are no contraindications related to their personal situation.

Advantages and disadvantages of the rower at home
sports equipment
Having a rower at home has many advantages and disadvantages to consider before you start buying such a device. Here are some practical points that can help you in your decision.

Interests in having a rower at home

You can exercise whenever you want, for example in the evening when you come home from work to relax, or in the morning before breakfast to start the day well (but beware of the risks associated with fasting sports).
In case of bad weather, if it is dark outside or if your agenda is loaded, you can train at home, very warm. No need to take the car or take out the sports equipment! It’s both an economy and a time saver.
To motivate you, you can row to music: the music offers many benefits. It improves performance and makes you forget the pain.online shopping in islamabad
You can watch TV while working or take a rowing program.
Rowers are now available at an affordable price. Most are foldable and take up less space than a treadmill or are less bulky than an elliptical trainer.
Disadvantages of the rower at home

The rower occupies a bit of space and requires an available floor space to work unhindered. Allow about 2.50 mx 1.20 m of available space. If you run out of space, opt for a foldable and rollable device for easy storage. (some devices are stored even vertically!)
Compared to other cardio machines, the rower requires a learning time to adopt the correct posture and perform the movements well. Help yourself at the beginning of a coach’s advice or read our tips for training on a rower.
This activity is not recommended for people with knee, back or neck pain. In any case, ask

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