Rowing is one of the best forms of training for the entire body. Strength and endurance are effectively trained. It also plays a huge role in burning fat and calories. In order to row economically however, there are a few points to consider when moving.

In this article we would like to explain to you how to row correctly in the gym, how your posture should be and again the correct movement sequence to achieve the best results.

Rowing training differences

The correct posture is of decisive importance during training in order to keep the risk of injury as low as possible.

Endurance training: If you primarily want to train your endurance while rowing, you should train on the rowing machine for at least 45 minutes at low to medium intensity. As a guide, you should aim at a heart rate value in the range of 130 beats per minute (plus/minus 10 beats).

At this intensity, your fat metabolism is mainly tapped. The body learns how to deal effectively with the almost inexhaustible energy reserve of fat. This allows you to withstand longer loads in the medium intensity range.

Muscle building: If you want to focus on muscle growth, you must select a resistance on the rowing machine at which you will feel a strong muscle impulse at an early stage.

It is perfect if you have to take several breaks at high intensity and low resistance within a unit in order to train for at least 30 or 40 minutes. The interval breaks also improve fat burning.

The position on the rowing machine

The correct position on the rowing machine is crucial in order to make perfect use of the body's leverage and to train effectively and painlessly at the same time. Here’s how to do it:

• Sit on the seat of the rowing machine with your back straight.
• Place your feet in the foot holders provided. On many devices you can also fix them with loops. A stable position is important for optimum power transmission. You should wear fitness or jogging shoes with abrasion-resistant soles.
• Hold the handle or handles with straight but not stretched arms and roll forward with the seat so that the legs are bent.
• Push your legs explosively away from the foot holder. This results in a dynamic backward swing. You take up this swing with your arms from about halfway along the way by pulling them towards your body.

Make sure that your knees are also slightly bent at the end of the backward movement. This prevents overstretching of the knee joints and reduces the strain on this part of the body to a minimum.

When rolling, relax your muscles with the seat carriage in the starting position.

Tip: Watch for deep breathing. This ensures a good rhythm and an effective supply of oxygen and nutrients to the muscles.

Check your movements regularly while rowing. If you have fallen into a relieving posture, you should return to the sequence of movements described above to prevent back pain in particular. In case you struggle with the proper form, this may be due to using an unsuitable rowing machine.

If you want to learn more about the proper use of a rowing machine, make sure to have a look at Ergometerkaufen based in Germany. They discuss the benefits of different rowing machines. This will help you choose the right rowing machine for you

You should avoid these errors in the movement sequence

• Hunched back: With this posture, the back suffers in the long run. Complaints are the result.
• Bend wrists: Increases the risk of injury due to overstraining muscles in the wrist and forearm.
• Loose footstraps: Ineffective motion sequence. Risk of injury due to lack of stability.

Author's Bio: 

Author, Freelance writer