Rowing Machine, Ergometer Fitness Training

Rowing Machine, Ergometer Description

A rowing machine, or ergometer, simulates the movement which occurs while rowing a boat. A sliding seat allows you to use your upper body and legs to push and pull on the handlebars in a rowing motion. Rowing machines provide aerobic conditioning as well as some resistance training benefits. This activity provides excellent conditioning for many sports, especially sculling. Proper form is required to help prevent injury, especially to the back.

Rowing Machine, Ergometer Warnings

• People with chronic lower back, knee, hip/pelvic, shoulder, ankle, elbow or wrist pain or injury should seek medical clearance before using a rowing machine.

Rowing Machine, Ergometer Risks

• Lower back strain
• Knee problems, such as chondromalacia (wearing away of the knee's underside)
• Blisters or chafing of buttocks due to friction of moveable seats
• Bursitis/tendinitis of wrist, knee

Rowing Machine, Ergometer Sport-specific applications

• Competitive outdoor sculling
• Indoor rowing ergometer competitions are held on national and international levels

Rowing Machine, Ergometer Equipment required

• Rowing ergometer (machine)
• Clothing: loose, comfortable, padded material for buttocks
• Shoes: comfortable and properly fitted
• Gloves (optional): for better grip, may prevent blisters

Rowing Machine, Ergometer Applicable substitutions

• Scull rowing
• Canoeing/kayaking
• Vertical ascent climber

Rowing Machine, Ergometer Reference sources, organizations and publications

• Manufacturers include Life Fitness, Universal, Nordic Track, Precor and Concept II

Mode

Cardiorespiratory:Aerobic/Interval

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 1
• Muscular Strength 2
• Muscular Endurance 5
• Body Fat Recution 4

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, upper back (latissimus dorsi, rhomboids, trapezius, posterior deltoid) and rotator cuff muscles Assistance muscles: hamstrings, gluteal muscles, biceps, forearms, lower back (erector spinae), triceps, chest and calves

Energy expenditure

Approximately 0.06 Calories per minute per pound of body weight