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Just review these\u00a0biomechanics of the rowing stroke<\/a>\u00a0to fully appreciate why this high output assertion is science-backed.<\/p>\n This article highlights performance points to recommend and monitor when a client tries indoor rowing. It describes the merits of this whole-body exercise vis a vis power, endured strength, and body control\/balance.<\/p>\n Gym owners and trainers may have preferences for the preferred make and model of an indoor rower for a client or themselves. While only subtle differences exist in performance measures among major models, there are a few cost-benefit considerations for an individual and her\/his desired features.<\/p>\n While a new indoor rower may cost $1,000 USD (or more), it should last for millions of meters rowed and years of regular usage.<\/p>\n Injury considerations?<\/em>\u00a0An effort-based exercise like indoor rowing\u00a0can<\/em>\u00a0lead to soreness or even injury from overuse or heavy loading.<\/p>\n Indoor rowing taps the majority power of quadriceps and glutes for each drive (about 60% of the power generated). About 30% of the stroke power comes from the hinging drive of back muscles and the anterior core groups. The final 10% of human power on the \u201cERG\u201d comes from the arms and shoulders as finishing actions of each stroke.<\/p>\n <\/p>\n The indoor rower serves as a variable apparatus to challenge clients\u2019 volume, intensity, and tempo-based exertions for stamina and strength.<\/p>\n Examples:<\/p>\n A very respectable benchmark for \u201cmasters\u201d men is to \u201cERG\u201d that 500-meter distance in\u00a0under\u00a0<\/em>90 seconds. That achievement equates to an average power of 480 watts \u2013 or an average of about 2\/3rds of a Horsepower (HP).<\/p>\n Any client who can achieve either or both benchmarks (with age-and gender dependence) demonstrates an enviable capacity to work at a high aerobic and anaerobic level to go fast.<\/strong>\u00a0All three major energy-tapping systems of the human body are needed for such good and great performances.<\/p>\n Such competitive achievements are\u00a0not<\/em>\u00a0performance goals for all clients.\u00a0 Yet, the alternative low-intensity volume and \u201cwhole body\u201d exercise of ERG\u2019ing has other notable merits besides measuring a client\u2019s peak power output.<\/p>\n Imagine a former 10K roadrunner as a current client. She or he can cover that same \u201cmeasured\u201d 10K distance on the rower in about the same time as briskly done by running on a road or trail. That ERG performance has the added merit of \u201cburning\u201d up to twice as many dietary calories as does a serious runner for the same distance.<\/p>\n Why?\u00a0<\/em>The rower emulates one\u2019s pushing of a surface craft through the water \u2013 a substance that has a much higher resistance than does air.<\/p>\n Further, one\u2019s knees and hips do not absorb the same impact shock as a running stride does.<\/p>\n Each indoor rowing stroke taps the lengthening and contraction of\u00a0all<\/em>\u00a0major muscle groups in the human body. It is not solely peak power that leads to high performance in ERGing competitions (which are open to all qualifiers, by the way).\u00a0Body control and balance are needed for the recovery portion of each rowing stroke.<\/strong>\u00a0Thus, small muscle groups and concerted mental efforts also contribute to speed.<\/p>\n The repetitive \u201cclosed cycle\u201d nature of this indoor sport makes rowing an innovative therapy for traumatic brain-injured and post-traumatic stress disorder victims. Additionally, almost any rowing studio has welcomed a doctor\u2019s cardiovascular patient who needs effort-based exercise to increase her or his aerobic capacity for longevity and improved health.<\/p>\n As an effort-based, whole-body exercise, indoor rowing is a valuable component of many performance athletes as our clients.\u00a0 Although rowing machines might be considered to be costly, they are quite rugged and have long-lasting value.<\/p>\n When viable, a client can listen for the coach\u2019s starting command: Attention, Row!<\/p>\n\n
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Performance Points of Indoor Rowing<\/h3>\n
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Fitness Merits<\/h3>\n
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Summary<\/h4>\n
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