Rely on the rower to give your body a real workout
Looking for a full-body burn? LIZ CONNOR hears why switching treadmill sessions for time on an indoor rower can have major body and mind benefits
Hugh Jackman credits it for sculpting his Wolverine physique, Conor McGregor regularly trains with it between fights and Gerard Butler says it was the secret weapon in his training, while shaping up for the Spartan film 300.
Indoor rowing machines rarely get the same attention as weights and treadmills, but used correctly, experts say they can be a fast-track to building muscle and shredding fat.
What are the fitness benefits of rowing?
There’s a reason why many elite athletes rely on the rower.
“It is, objectively speaking, the most effective and efficient cardio machine,” says Pelé Zachariah, head trainer of Londonbased rowing fitness studio Rowbots (rowbots.co.uk).
“One of the best things about rowing is that it’s low-impact, which means it doesn’t put constant stress on the joints and the connective tissues.”
In particular, it can be a great way for runners to maximize their fitness, without risking over-training injuries before that all important race day.
“I think of it like the glue between any and every other sport of athletic endeavour,” says Pelé.
“Whether you’re looking to generate more explosive power for your 100m run at the track, or to increase your trunk strength and spinal stability for a heavier deadlift, the rower has got you covered.”
After a period of time off exercise, rowing can also be a great entry point to get back to a structured training programme, due to the fact it’s a full body movement that uses over 86% of our muscles.
Does indoor rowing have any benefits over outdoor rowing?
Having a roof over your head is an obvious advantage.
“It’s a sport that can be enjoyed throughout the year, come rain, shine, or snow,” says Pelé.
Also, for someone who isn’t a seasoned rower, he says it can be extremely hard to get a solid strength or aerobic-focused workout on the water, due to the balance and skill that must be acquired before being able to turn up the speed dial.
Top tips for first-timers
Although it’s generally an extremely safe sport, Pelé says there are a couple of pointers to be aware of before you attempt a distance row. First up, form is key. “You should always make sure you’re generating as much power as possible from your legs, rather than yanking the handle bar towards the body. This will ensure that minimal stress is put on the lower back throughout the rowing stroke,” says Pelé. “Also, maintaining rhythmic breathing and a consistent pacing technique will allow you to move safely and efficiently throughout the stroke, from start to finish, rather than going from 0-100 from the offset, which will lead to a lower quality stroke and could create a bigger risk of injury.” Dedicated rowing studios like Rowbots will have trainers on-hand to demonstrate the technique, but most gyms have rowing machines available, along with personal trainers who can help you to build up your confidence.
Just strap in, set sail and prepare for achy arms, legs and abs the day after.