Fitness

Rowing Machine Exercise: A Complete Guide

Published

1 year ago

December 26, 2022

Rowing Machine Exercise: A Complete Guide

The rowing machine train takes inspiration from Olympic rowing occasions which have been part of the competitors since its debut on the 1900 Summer time Olympics held in Paris, France. The rowing machine, generally known as an ergometer, will enable you to emulate the advantages of rowing within the water throughout the confines of your own home or gymnasium.

With the latest shift in direction of excessive depth interval coaching and low-impact cardio, the rowing machine train has gained immense reputation and could be present in virtually each gymnasium these days.

History of the rowing machine (Image via Instagram @myrowbro) — Historical past of the rowing machine (Picture by way of Instagram @myrowbro)

What Are The Advantages of Utilizing The Rowing Machine Train?

Rowing machines are routinely utilized by athletes {and professional} sportsmen for quite a lot of advantages comparable to:

Enhancing endurance
Using practically 85 p.c of physique musculature
Activating greater than 9 muscle teams
Serving to construct psychological endurance and work capability
Growing energy output
Enhancing full-body coordination
Enhancing restoration
Being an environment friendly type of low-impact cardio
Can be utilized in HIIT routines

Additionally it is a beginner-friendly train that may assist construct up primary bodily conditioning and stamina. Because it burns round 400-600 energy in lower than an hour relying on body weight and depth, the rowing machine train can also be a superior possibility for these seeking to drop pounds. They may also be used for gentle warmups earlier than weight coaching.

What Are The Totally different Muscular tissues Labored by Rowing Machines?

The ergometer is a full-body train that includes practically 85 p.c of whole physique musculature. Whereas there’s a widespread false impression that the rowing machine train is primarily an higher physique motion, this could not be farther from the reality.

In actual fact, the vast majority of your rowing energy is generated by the legs and core. In the end, it’s a total-body train that works the glutes, latissimus dorsi, rhomboids, shoulders, core, quads, biceps, triceps, and hamstrings.

Methods to Use The Rowing Machine With Correct Kind?

There are 4 distinct phases concerned within the rowing stroke:

1) The Catch

Lean barely ahead and seize the deal with of the rowing machine. Your shoulders must be straight in entrance of your hips together with your arms absolutely outstretched.Your shins must be virtually vertical to the ground. The seat must be six to eight inches from the toes and the heels must be barely lifted. Preserve a flat again and a decent core.

2) The Drive

Follow this sequence to perform the rowing machine exercise properly (Image via Instagram @myrowbro) — Observe this sequence to carry out the rowing machine train correctly (Picture by way of Instagram @myrowbro)

The drive is essentially the most explosive a part of the rowing machine train. Start the drive by extending on the knees. Proceed until the legs are practically straight whereas sustaining a straight again, braced core, and prolonged arms. Lean again barely and prolong on the hips to really feel the glutes activate.

Listed below are the actions within the correct sequence – leg extension first, physique swing second, and arm pull third.

3) End

Full the stroke by pulling the deal with to the decrease a part of your ribcage. The shoulders shall be barely behind the hips on the finish of the motion.

4) Restoration

A correct restoration section is necessary to take care of correct tempo whereas performing the rowing machine train. The sequence of actions on this section is the other of the drive – arms first, torso second, and legs third. Repeat the rowing movement by returning to the catch.

Bonus Suggestions:

Study to regulate your timing and energy manufacturing.
Change your respiratory fee because the depth varies. Because the train begins to be extra intense, begin taking two breaths as an alternative of 1 per stroke cycle.
Grasp approach correctly earlier than rising velocity.
Keep away from hunching your again and elevating the arms too excessive.

Beginners can use the aforementioned tips to get the most out of the rowing machine exercise (Image via Instagram @runtothefinish) — Learners can use the aforementioned tricks to get essentially the most out of the rowing machine train (Picture by way of Instagram @runtothefinish)

Takeaway

In case you’re seeking to enhance your health stage and general stamina whereas working your complete physique, the rowing machine train must be a staple in your exercise routine. Begin off with three 20-minute classes per week, and slowly enhance the depth and period as soon as you’ve got mastered the correct approach.

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Fitness

Benefits of slow running: Safe and effective jogging for better health

Published

5 hours ago

May 15, 2024

Press Room

Benefits of slow running: Safe and effective jogging for better health

Benefits of slow running: It is commonly known as jogging, is a low-impact aerobic exercise performed at a comfortable pace, typically slower than traditional running. It involves a rhythmic and continuous motion that elevates the heart rate and promotes cardiovascular fitness. Here are some benefits of slow running.

Fitness

New Research Says Social Media Could Have a Positive Influence on Our Fitness

Published

12 hours ago

May 14, 2024

Press Room

New Research Says Social Media Could Have a Positive Influence on Our Fitness

Social media is often painted as the villain when it comes to our health. And with countless Reels filling up our feeds with dubious and unregulated health advice, it comes as no surprise. On the other hand, many in the fitness space find their social media feeds a source of inspiration and an opportunity to connect with other health-conscious individuals.

Whatever side of that debate you fall on, science has weighed in with new evidence showing that social media might not be as bad as we once thought, while shedding light on what really gets us moving, and why.

Turns out showing off six pack abs and perfectly curated content may not be the thing truly motivating us. Who knew?

The Study

The research, published in the International Journal of Information Management, aimed to provide insights into the effectiveness of various types of social media content for promoting physical activity. It examined factors such as how users use social media, how they perceive t fitness content, and their intentions regarding exercise after viewing the content.

The Methods

The research is composed of two parts that investigate the factors that influence social media engagement and its influence on participants engaging in movement in the UK. The first study, based on existing online content and the trust in information published on social media, analysed exercise participation as a result of fitness content on social media.

The second part, based on the findings of the first study, investigated what type of specific information published on social media can generate a greater impact on the promotion of physical activity and the motivate individuals to improve their current levels of fitness.

The study examined factors such as user engagement levels, perceptions of the content, and intentions regarding physical activity.

The Results

Mindful Media//Getty Images

The study revealed that social media users engaged more with fitness content when it featured individuals who deviated from conventional perceptions of thinness and muscularity.
Highlighting the intrinsic benefits (how training makes us feel) of sports and fitness practices resonated particularly positively with the participants.
Aligning individuals with the same gender as the user appeared vital for engagement.
Although nuanced, these insights provide valuable guidance for tailoring content to maximise its impact on users and enhance their motivation to get fitter. It can also give you an insight into what type of social media content is likely to give your motivation the biggest boost.

The Conclusion

The study concluded that users engaging with social media content focused on physical activity had the potential of increased intentions to improve their physical fitness. The study emphasised the importance of featuring individuals with varied and realistic body types, while highlighting the intrinsic benefits of physical activity related to personal wellbeing. It also showed that aligning individuals with content from those of the same gender was found to be essential for engagement.

What This Means for Us

The research found that more intrinsically focused content (e.g. how training feels rather than how it makes us look) is more likely to get us moving. This sentiment is echoed in numerous studies examining the value of intrinsic motivators vs extrinsic for exercise adherence.

The findings offer valuable insights for tailoring our content to maximise its impact on our engagement and also encourage the likelihood of us participating in exercise. We can do this by following:

Credible sources
Sources that have a focus on the health benefits of exercise rather than just the aesthetics
A diverse range of different body types from different demographics

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.