How To Choose a Rowing Machine
Rowing machines combine aerobic and strength training. They are great for gaining muscle mass and conditioning exercises. They involve all the main muscle groups, including abdominal and back muscles, making it suitable for preventing/ correcting problems with the spine and posture.
Frequently asked questions about rowing machines
What does the rowing machine’s computer measure?
Typically time, speed, distance, calories burned and heart rate. On some models you can set your own target values or race against the computer.
How to start rowing properly on a rowing machine?
Beginners sometimes make the mistake of choosing too high a resistance and pulling the handle mostly using their arms without using their legs. Engage the legs first, then the torso and then the arms. Also, do not overdo it with speed, otherwise you may experience increased muscle pain.
If you want to effectively start burning excess fat, row for at least 30 minutes with a heart rate of about 65 to 75% of your maximum.
How do I find my maximum heart rate?
You can get the approximate value of your maximum heart rate with a simple formula 220 (230 for women) minus your age. A 35-year-old man should therefore have a maximum heart rate of approximately 185.
You can get a more accurate value of your max heart rate by the following calculation:
Important parameters
Travel
The ride quality of a rowing machine is a parameter that you should not underestimate. Both the service life of the machine and the quiet operation during the exercise itself depend on it. You can choose from two variants. Cheaper plastic models without bearings wear out more quickly, but may be suitable for some home users. However, those who are serious about strengthening in the long run should choose models with bearings. They run more quietly and have a longer service life.
Gear
There are many rowing machines on the market made of different materials and with different equipment. Depending on the frame, for example, they can vary in resistance capacity (usually up to 150 kg). There are also two different ways to control the resistance, manually and (with more expensive models) electronically. More advanced machines also allow, for example, heart rate monitoring or automatic programs that adjust the resistance themselves according to the selected track profile. Rowing machines with a tilting system to save space and with the possibility of transport on wheels are also available.
Glossary - Rowing machines
Travel
The part of the rowing machine on which all your weight moves. The travel affects the service life and the noise of the whole machine. Cheaper models have plastic travel without bearings, more expensive ones have a travel with bearings.
Aerobic and anaerobic zone
You are in the aerobic zone when your intake and output of oxygen is equal. You do not breathe heavily and you are able to speak continuously during exercise. The moment you start straining yourself too much, you cross the anaerobic threshold into the anaerobic zone. High intensity and greater resistance will cause you to leave your comfort zone. For example, when sprinting, running uphill or exercising in the gym. An oxygen deficit is created in the muscles, you breathe more heavily and there is a risk of straining muscles without thorough stretching.
The resistance system
The resistance system is the most important parameter to consider when choosing a rowing machine. You need to think carefully about whether the system is right for you. For example, women will tend to look for systems that allow them to exercise aerobically at a lower intensity. Typically men choose systems that allow them to train more intensely and gain muscle mass.
The most common system for home exercise is the magnetic brake. It allows you to select the required resistance, runs quietly and has a long service life. An alternative is the shock absorber system with a rotating end, which also allows the resistance to be changed, but its service life is shorter compared to the magnetic brake.
There are cheaper machines on the market with a fixed damper. However, despite their cost-effectiveness, they are not suitable for beginners, as they do not allow the setting of lower resistance. The system with a fan regulating the resistance by the air supply is also among the cheaper ones.
The most advanced system used by professional athletes is the induction brake. It allows a wide range of resistance settings and has the advantage of offering a high level of measurement accuracy.
One of the less popular types of machines are those that use water as their resistance system with rotating blades and a limiting flap. Their big disadvantage is that they are noisy and require the regular use of chlorine tablets.