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Fitness Rowing: the Easy Way to Improve Health and Fitness

24. October 2024

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BY Flavio Holstein

Fitness rowing is one of the best sports for effectively and gently training the entire body. Whether you train in the gym or on a rowing machine at home, fitness rowing can improve your endurance, build muscle, and make you feel fitter overall. And the best part: Just 2-3 times a week for 20 minutes is enough to achieve noticeable success – both for your heart and your muscles. In this article, you will learn why fitness rowing is an ideal sport, how to get started easily, and what positive effects it has on your body.

Our AUGLETICS coach Lars Wichert explains in the video below the advantages of fitness rowing and how you can get the most out of your training. At the end of the article, you can take an interactive quiz to test whether fitness rowing is the right sport for you.

Why is fitness rowing so effective?

Fitness rowing offers a variety of health benefits. It is one of the few sports that uses your entire body and promotes your endurance at the same time. And the best part: Even if you haven’t done any sport for a long time, you can quickly make progress with fitness rowing. Here are the most important advantages:

  1. Full-body workout: Fitness rowing uses almost all muscle groups at the same time. This not only helps build muscle, but also increases the basal metabolic rate – which means you burn more calories even at rest.
  2. Cardiovascular training: Fitness rowing strengthens your cardiovascular system and ensures better oxygen supply. Even short sessions can sustainably improve your heart health and reduce the risk of heart disease. Regular training leads to your heart working more efficiently.
  3. Joint-friendly training: With fitness rowing, there are no jerky movements, such as those that occur when running. This makes the training particularly gentle on the joints and is ideal for people who are overweight or who suffer from joint problems. You can start with a low intensity and gradually increase it.
  4. Stress reduction and mental health: The rhythmic movement of fitness rowing has a calming effect. It can help to clear your head and reduce stress. In addition, endorphins are released during training, which ensure a good mood.

Person rudert auf einem ruhigen Gewässer, Nahaufnahme des Ruders im Wasser.

How does the correct rowing technique work?

The right technique is the key to getting the most out of your fitness rowing and avoiding injuries. The movement sequence consists of two main phases:

1. Pull-through: You start in the so-called starting position, with your legs bent and your arms stretched out. First, you stretch your legs, then your upper body follows, and finally you pull your arms to your body.

2. Forward roll: Once in the reclined position, stretch your arms out again, lean your upper body forward and pull your legs in to return to the starting position. Would you like to know more details? Read our article – Rowing technique for beginners

Make sure that the movements are simultaneous and fluid. A common beginner’s problem is using the arms too early or leaning the upper body too far back.

Lars Wichert on the benefits of fitness rowing

Our AUGLETICS coach Lars Wichert shows in this video the advantages of fitness rowing, especially in the home area. He explains why rowing not only promotes your physical but also your mental health and why it is perfect for training at home.

In the video, Lars emphasizes that fitness rowing strengthens the cardiovascular system, improves oxygen transport and lowers the resting heart rate. It is also a full-body workout that uses about 80% of the entire musculature – ideal for increasing the basal metabolic rate and shaping the body. Fitness rowing is also gentle on the joints, making it ideal for people with joint problems or for a fitness program in old age.

HIIT - Rowing: Intensive training for advanced users

For those who want to further increase their fitness after the first training sessions, HIIT training (High-Intensity Interval Training) on the rowing machine is a good option. Here, you alternate between short, intensive periods of exertion and relaxed recovery periods. The concept is similar to tempo running, where you vary between fast and slow sections.

An example of a HIIT rowing unit:
  • 1 minute of intensive rowing at a high stroke rate
  • 2 minutes of light rowing for recovery
  • Repeat this cycle 6-10 times

This training helps you to increase your endurance and get your body used to higher loads. For beginners, however, it is important to first build up a good basic condition before venturing into more intensive units.

Anaerobic threshold: What it means and how to train it in fitness rowing

An important aspect for advanced fitness rowing is the anaerobic threshold. It indicates how long your body can withstand intense stress before the muscles fatigue. Through targeted training, you can raise this threshold and thus endure longer intensive rowing sessions. If you would like to learn more about this, take a look at our article on ,,Rowing technique for beginners” to learn how you can further increase your performance.

Losing weight with fitness rowing: It's that easy

Fitness rowing is one of the best methods to burn calories and lose weight. Since you use many large muscle groups at the same time, you consume a lot of energy even in a short session. With an intensive training session on the rowing machine, you can burn between 300 and 600 calories per hour, depending on the intensity and body weight.

Nahaufnahme eines gelben Maßbands und unscharfen Beinen einer Frau auf einer Waage im Hintergrund, symbolisierend Gewichtsverlust und Fitness.

The best part: You don’t have to overexert yourself to see success. Just 20 minutes per session can help boost your metabolism and increase your fitness. The so-called “afterburn effect” ensures that your body continues to burn calories even after training.

How to get started with fitness rowing

If you are new to fitness rowing, there are a few things you should keep in mind to get off to the best possible start:
  • Start low: Start with short sessions of about 10-15 minutes and increase slowly. This gives your body time to get used to the new strain.
  • Learn the right technique: In order to avoid injuries and make your training effective, the right rowing technique is crucial. In our article on ,,Rowing technique for beginners” you will learn what you should pay attention to.
  • Regularity counts: To see success, it is important that you train regularly. Schedule fixed times for your training – this helps to stick with it and make progress.

The AUGLETICS Eight Style: Your ideal training partner

If you are considering purchasing a rowing machine, the AUGLETICS Eight Style is an excellent choice. It offers you the opportunity to train at home at any time without having to take weather conditions into account. Thanks to the quiet operation, you can also train late in the evening or early in the morning without disturbing your family or neighbors.
With the integrated training software, you can specifically work on your anaerobic threshold, set your target pulse and monitor your progress. The device is space-saving, compact and therefore perfect for any home gym. It is the ideal choice, especially for beginners and people who decide to do regular rowing training.

Test yourself: Is fitness rowing right for you?

You are not yet sure whether a rowing machine is the right fitness equipment for your home? Then take our interactive quiz now and find out whether fitness rowing is the ideal sport for you.

Conclusion: Why fitness rowing is the perfect introduction to fitness

Fitness rowing is one of the best ways to train your entire body while increasing your endurance. It is gentle on the joints, improves cardiovascular health and helps you reduce stress. Just 2-3 times a week for 20 minutes can bring noticeable improvements – ideal for anyone who wants to get fitter without overexerting themselves.

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

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