Are you looking for the best cardio routine? Why rowing machine exercises may be better than going to the gym
Holistic health expert Mickey Mehta guides you on the right way to use a rowing machine and its benefits.
Most cardio exercises involve stress on the knees and ankles, but there is a machine that allows you to do aerobic exercises without straining your legs, and in my book, this machine emerges as the most effective exercise routine of the year. This is the rowing machine that has the fewest contraindications. Whether you paddle boats on a lake or do it indoors, rowing gives you benefits similar to working out at the gym. The rowing machine uses 80-95 percent of your muscles without damaging your joints and improves your overall mobility.
How rowing benefits your health
It raises the heart rate, improves cardiovascular health and endurance, as well as enhancing lung capacity. The combination of a balanced diet, strength training and cardiovascular exercises during rowing sessions helps create a calorie deficit which aids in fat loss. Repetitive rowing exercises develop the muscles that support the spine and increase body awareness, both of which can lead to better posture. Rowing reduces stress by activating endorphins.
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In many exercises, the diaphragm does not move well. But while rowing, the diaphragm is forced to move along its entire length. This is why our lungs empty completely and are completely filled with oxygen.
What is the correct way to use a rowing machine?
- Make sure everything is set up properly on the rowing machine before you start your workout. To make sure your feet are positioned correctly, adjust the foot straps and resistance level according to your fitness threshold. Keep your back flat and maintain an upright posture with a slight forward lean.
- Maintain a straight wrist while holding the handle with an overhand grip. Refrain from gripping too tightly as this may strain your hands and arms.
- The catch is where and how the paddling motion begins. Start with your torso leaning slightly forward, legs vertical and knees bent. Extending your arms fully extended, hold the handle slightly above your feet.
- With a steady core, push with your legs to begin driving. Lean back slightly and use your arms to pull the handle toward your lower ribs while straightening your legs. This is the best way to turn on the energy.
- Finally, your torso should be leaning back at a 45-degree angle and your legs should be fully extended in the end position. The handle should be toward your torso and your elbows should be pulled back. The stroke ends at this point.
- Slowly return to the holding position by first extending your arms, then leaning forward at the hips, and finally bending your knees. Keep the movement controlled to avoid unnecessary stress on your lower back.
- Watch your breathing. Inhale as you slide back into the relaxed position, then exhale as you move forward to begin the stroke.
How long should I paddle?
Aim to exercise for 45 to 60 minutes or more depending on your goals and overall fitness. Advanced rowers often use higher intensity and interval training.
© Indian Express Private Limited
First published on: 12-26-2023 at 3:27 PM EST
(tags for translation)Kayaking
