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Rowing Machine Training: how to Build your Perfect Rowing Workout

17. October 2024

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BY Flavio Holstein

Rowing is one of the best full-body workouts that promotes both strength and endurance. But how do you design an effective workout on the rowing machine? With the right mix of technique, intensity, and variety, you can get the most out of every session. An ideal workout combines warm-up exercises, a structured main section, and a cool-down to optimally train your body and promote regeneration.

Why is rowing training so effective?

When rowing, almost all major muscle groups are used, making it a particularly efficient full-body workout. Here are the main reasons why training on a rowing machine is so effective:
  • Full-body workout: Rowing challenges legs, back, arms, shoulders, and core in a harmonious movement sequence.
  • High calorie consumption: Rowing can burn up to 800 calories per hour, making it perfect for weight loss and body fat reduction.
  • Joint-friendly: Due to the flowing movement, rowing is particularly gentle on the joints and reduces the risk of injury.
  • Improves endurance and strength: Rowing combines endurance training with strength building, making it ideal for the entire body.

Is rowing right for me?

Take our quiz and find out if rowing is the right training for you!

How to design your rowing workout

A good rowing workout consists of several phases: warm-up, training session, and cool-down. Here are some tips on how to design your training:
  1. Warm-up: Always start your training with a warm-up phase to prepare your muscles for the strain. Here you can incorporate mobilization exercises, such as hip circles or stretches, to promote flexibility.
  2. Intensity and technique: Pay attention to the correct technique during training. Start the rowing stroke with your legs and make sure your core remains stable. For maximum effectiveness, you can try different intensities and frequencies – from slow, powerful strokes to fast intervals.
  3. Cool-down: After the intensive phase, your body should be slowly cooled down. A gentle cool-down and stretching help to relax the muscles and promote regeneration.

In this 25-minute training session with Lars Wichert, you will get a complete workout consisting of a warm-up phase, 15 minutes of intensive rowing, and a cool-down. Perfect for a quick and effective session! The video shows the AUGLETICS Eight Style rowing machine in the optionally available black version.

Training with the AUGLETICS Eight Style

The AUGLETICS Eight Style rowing machine offers you the perfect support for your training. With features such as an individually adjustable resistance and a virtual trainer that gives you feedback on your technique, you can optimally tailor your workout to your needs. The rowing machine is also quiet and compact, so you can conveniently use it at home.

Conclusion: Effective rowing training

Rowing is one of the most efficient methods to train the entire body. With a balanced mix of warm-up, training, and cool-down, you maximize your success. The AUGLETICS Eight Style helps you to improve your technique and make every training session as effective as possible. Start your training now and feel the benefits of a holistic workout!

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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