Do Rowers Work Well for Shaping the Body & Losing Weight?

Indoor rowing machines are tucked away in the dusty corners of health clubs across the country. Also known as ergometers, rowing machines are some of the most underutilized pieces of fitness equipment simply because most people don't know how to use them. However, the total-body action of these machines makes them a powerful tool for blasting fat and sculpting the body. Hop on a rower to kick up the intensity of your workouts or to try something new.

Benefits of Ergometers

According to U.S. Olympic rowing coach Mike Teti, rowing machines provide the best total-body workout of any piece of cardio equipment. If you don't agree, just look at the bodies of people who row crew. Rowing is an effective way to blast fat and shape your physique because each stroke works your calves, quads, hamstrings, lats, abs, glutes, pecs, biceps, triceps and shoulders. According to exercise physiologist Garrett Roberts, each rep on a rowing machine is like completing a leg press, row and deadlift. The average 160-pound person will burn about 438 calories during an hour of rowing, and because the exercise is virtually impact-free, it's a safer choice for those with joint issues.

Proper Form

As with all exercise, it's important to use proper form on a rowing machine to avoid injury. To get into the starting position, also known as the "catch," sit on the machine with your knees bent, shins vertical, shoulders relaxed and arms reaching forward. Secure your feet using the foot straps on the platform. The driving phase involves pushing your feet against the platform as you straighten your legs, pulling the handle toward your stomach and leaning back slightly. To return to the starting position, round your shoulders, straighten your arms and bend your knees. The entire motion should be fluid and steady.

Sample Workout

There are many ways you can use rowers, just as there are tons of workouts you can perform on the treadmill, bike or any other cardio machine. If calorie burning and toning are on your priority list, try incorporating high-intensity intervals on the ergometer. Not only will this provide a highly effective workout, but it's also ideal if your time is limited. Warm up for five minutes by rowing at an easy pace. Then perform five to 10 sets of intervals, each consisting of a 60-second all-out effort followed by a 60-second recovery. Allow yourself another five minutes of easy rowing at the end to cool down.

Precautions and Tips

Always consult with your physician before making any changes to your exercise routine. If you have lower-back, neck or shoulder injuries, make sure you discuss this with your health care professional before using the ergometer. Never begin rowing with an explosive rep in an effort to immediately maximize speed and distance -- this can place significant stress on the lower back. Instead, use at least three to five strokes to reach your desired pace.

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