![Borg Logo Tote](https://www.bjornborg.com/media/images/2563_caff508d8c-10004203-bk001-1-original.jpg?auto=format&w=700&q=70)
New Arrival
Are you seeking an effective workout method that engages your entire body, enhances your fitness, and builds strength? Then rowing machine training is perfect for you.
Get valuable tips on effective techniques and access a tailored training program suitable for all levels. Whether you're working out at home or at the gym, the rowing machine can be the key to maximizing your workout and getting the most out of each stroke.
Full-Body Workout
The rowing machine engages multiple muscle groups simultaneously, including legs, back, arms, shoulders, and core. This makes it an effective form of exercise for building strength and muscle throughout the body.
Improved Cardiovascular Fitness
Rowing machine training is excellent for improving heart and lung capacity. It combines aerobic exercise with strength training, which can help increase endurance and cardiovascular fitness.
Low Impact
Unlike some other forms of exercise, such as running, rowing is a low-impact exercise. This means it is gentler on the joints, reducing the risk of injury and making it suitable for people of all ages and fitness levels.
Effective Calorie Burn
Rowing machine training is effective for burning calories and can aid in weight loss. An intense rowing session can burn a significant number of calories in a short amount of time.
Improved Posture and Back Strength
Rowing exercises the back muscles and can help improve posture. Regular rowing training can reduce back pain and contribute to a strong and stable back.
Customizable Training
Rowing machines offer various resistance levels and training programs, making it easy to customize your workout according to your goals and current fitness level. This makes the rowing machine a versatile piece of exercise equipment for both beginners and advanced users.
Grip
Hold the handles with a relaxed grip, approximately shoulder-width apart.
Movement
Initiate each stroke with your legs, followed by your back and arms in a fluid motion.
Position: Keep your back straight and your gaze forward. Avoid leaning too far forward or backward.
Breathing
Inhale as you return to the starting position and exhale during the powerful stroke.
Tips for improving your workout:
Progression
Gradually increase the intensity or duration of your rowing sessions to continue challenging yourself.
Variation
Add different types of intervals and resistance to keep your training interesting and effective.
Technique
Ensure your technique is correct to maximize efficiency and reduce the risk of injury.
Warm-up: 5 minutes
Start by rowing at a gentle pace to warm up the muscles and prepare the body for exercise.
Focus on finding a steady rhythm and getting the blood circulation going.
Intervals: 10 minutes (Repeat a total of 5 times)
1 minute of intense rowing (90-100% of maximum effort)
1 minute of recovery (easy rowing, about 50% of maximum effort)
Step Intervals: 5 minutes (Repeat a total of two times)
30 seconds of rowing with light resistance (warm-up level)
30 seconds of rowing with moderate resistance
30 seconds of rowing with high resistance
30 seconds of rowing with maximum resistance
30 seconds of recovery (light resistance)
Steady Pace: 5 minutes
Row at a steady, sustainable pace (about 70-80% of maximum effort) without taking breaks.
Focus on maintaining a stable rhythm and good technique.
Cool-down: 5 minutes
Finish by rowing at a calm and controlled pace to lower the heart rate.
Stretch out arms, legs, and back to prevent stiffness and help the muscles recover.
0 CAD
579.95 CAD
Don't miss more of our effective workous
Stories / Training
Circuit training with 6 effective exercises that train the whole body.
Read moreStories
Learn more about how you can increase your well-being and improve your mental health through mindfulness.
Read moreGuides / Training
This workout session includes a warm-up section followed by 7 effective exercises for home strength training, which can easily be performed using body weight and are perfect for exercising in a home environment.
Read moreStories / Training
Plyometric training is a form of exercise that focuses on increasing strength, speed and power through rapid muscle contractions.
Read more