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      Studies have shown that rowing is the most calorie-consuming exercise after mountain climbing and running, and it is also known as the "new spinning". Below we'll tell you why rowing classes can change your fitness career. 

      Have you noticed whether it's celebrities on the Internet or friends at the gym, start to talk about rowing machines?  Consumer research also shows that 15.8 million people would consider using a rowing machine. Overall, rowing is a great workout, and multi-athletes like it very much because it works the cardiovascular system, burns fat, and builds strength at the same time, making it an ideal sweating exercise. While the rowing machine can be lonely in the corner of the gym for years, it is now making a comeback as a popular group sport.

      Personal trainer Laura Hawkins, who teaches acclaimed rowing classes at London's One Ldn gym, said, "It's a special exercise that improves your cardiovascular fitness and burns a lot of calories with no side effects. This kind of group class also provides a good atmosphere of mutual support and encouragement. It is not like real rowing requires enough courage, even if you have no experience in rowing, you can participate. Basically, it can be said that this is an event that everyone can participate in. Classes, from serious gym regulars to completely rusty newbies. If you like cardiovascular training, you don't have to only have a treadmill to do it, rowing classes can do it. You can come and participate in group rowing classes, but if you add barbells, Dumbbell, and kettlebell training, which would be the perfect interval training. As a low-impact exercise, indoor rowing can also be used as a way for you to stay fit and repair injuries to your knees, back, and other joints. It’s a win-win.”

     Swipe the whole body

Fast-paced training, high calorie burn, multi-joint engagement—it's hard to see why an indoor rowing class is being touted as the "new spinning bike," but does it really have the potential to be the new star of the fitness world?

Hawkins agrees, saying, "The concept of an indoor rowing class is very similar to that of spinning, rhythmic rowing with dynamic music, regular breaks, and tension. Spinning lessons."

However, experts say rowing has better results than spinning because rowing uses relatively more muscle groups, almost 85% of the muscles in the body, including the abs, arms, back, and legs. and quads. British rowing expert Sarah Mosley explains, "Every stroke requires the use of strong leg muscles to drive while bringing the quadriceps and glutes to push together."

“Then with lower back and upper body strength, your abs and traps are activated to provide stability and bring your torso back. At the same time the traps, lats, and biceps are activated. Pull the handle toward your body. Isn't rowing a great full-body workout, then?"

      Fat burner

If the above-mentioned advantages have not left enough impression on you, then the following points will certainly attract your attention. Rowing machines are one of the best options for burning body fat. Rumor has it that a 30-minute rowing machine can burn about 377 calories of fat, which is unattainable with other machines. "We've tested our indoor rowing classes in the prep phase, and it burns more calories than you can imagine," Hawkins noted.

The switching of exercise modes, the combination of intensity and speed, when these are mixed with a powerful HIIT exercise, will become a fat burner like never before, remodeling your muscles, toning your figure, not to mention improving your Bad posture.

Want to try it? Here are three reasons Mosley makes for a rowing machine.

◆Improve the flexibility of the whole body

“Sitting for a long time has gradually become a daily routine, and muscles can become stiff after a long period of inactivity. Indoor rowing machines are an excellent training method to break muscle stiffness. Muscles and joints are greatly stimulated during training. , helps to change the stiffness and increase physical flexibility."

◆Improve control

"It's hard to stick to a difficult sport, so engaging in a workout that's manageable can help boost the fun and keep your mood high."

"The intensity of the rowing machine is adjustable, and the speed of the rowing is completely up to you, depending on how hard you pull and push each time."

◆Strength training combined with cardio training

"Indoor rowing machines build both muscle strength and cardiovascular endurance," Hawkins said. "When your muscles are placed under repetitive physical stress, the physiological changes that make them stronger are triggered, and the muscles Fiber grows and lung capacity is greater. One of the biggest benefits of an indoor rowing machine is that it does both.”

How to simplify your skills

Olympic champion Alex Gosog shared his secret: 

Prepare instruments

Before you start rowing at home, check that the foot strap is on the widest part of your foot, the monitor is at eye level, and the resistance is set to at least level four.

Warm-up effectively

The goal for the warm-up is to keep the rate at 18spm (per minute) and then keep it at 18-24spm for the rest of the workout, it doesn't need to be too fast.

Optimization skill

Don't focus too hard on pulling, use your legs mostly, then lean your back and straighten your arms. Pull your hands up to your chest, then relax and recover.

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