Why is the Rowing Machine Considered a "Presidential" Level Exercise?

Did you know? Rowing machines are called presidential sports. Many people are more interested in rowing machines than treadmills, because rowing machines are lateral sports, and sitting exercises put less pressure on the knee joints, which is not easy to cause excessive damage to the knee joints. The inspiration for rowing machines comes from canoeing events, because canoeing is affected by the weather and is not conducive to the systematic training of athletes, resulting in a serious decline in athletic level. The birth of rowing machines solved the training problems of athletes and was also favored by fitness enthusiasts. Because it uses a sitting position and can exercise 80% of the body's muscle groups, it is a rare fitness equipment that can exercise the whole body. Rowing machines are very popular in Europe and the United States.

How the Rowing Machine Works

There are three primary types of rowing machines available today: water resistance rowing machines, wind resistance rowing machines, and magnetic resistance rowing machines. While we won’t dive into wind and magnetic resistance models, let’s focus on the water resistance rowing machine. The water resistance system uses a paddle inside a water tank, creating resistance by spinning through the water, simulating the most realistic rowing experience. The sound of the water splashing offers a more immersive feeling, as if you're rowing on an actual body of water.

Correct Rowing Machine Technique

Preparation and Stretching: Before using the rowing machine, it’s essential to stretch and warm up. Also, always check the resistance setting before starting. Don’t dive straight into rowing without adjusting the resistance level; starting with too high of a resistance can tire you quickly and increase the risk of injury. Begin at a low resistance level and gradually increase as you build strength and stamina.

Proper Rowing Technique: Rowing involves three key stages: legs, hips, and arms. Start by pushing with your legs, then follow with your hips moving backward. Once your shoulders pass your pelvis, begin pulling with your arms while leaning back slightly. Fully extend your legs and pull the handle toward your chest, then return to the starting position to repeat the motion.

Avoid Overuse of Arm Strength: A common mistake made by beginners is relying too heavily on arm strength. The correct technique uses 60% of the power from your legs. Push explosively with your feet to generate momentum. The remaining 40% is divided between 20% from your lower body and 20% from your arms.

Posture and Form: Always maintain a straight back and avoid arching it. Engage your core muscles and keep your shoulders relaxed. Ensure your spine stays in a neutral position throughout the entire rowing motion.

Avoid Overstretching: Some users may attempt to stretch too far by bringing their hips too close to their heels. This causes the calves to lose their perpendicular alignment with the floor and pushes the head and shoulders past the feet. This can compromise posture and reduce rowing efficiency.

Rowing Machine as Cross-Training for Running

If you're incorporating running exercises into your routine, the rowing machine is an excellent cross-training tool. It provides a low-impact yet highly effective workout, helping to strengthen muscles used in running while improving cardiovascular health.