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Rowing: Pros and Cons – is it the Right Sport for You?

23. December 2024

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BY Lars Wichert

Rowing is one of the most versatile and effective sports you can engage in. Whether for your cardiovascular system, muscle building, or mental strength – rowing offers numerous benefits. However, this sport also presents challenges and minor drawbacks that should be considered. In this article, I, Lars Wichert, a former competitive athlete, Olympic participant, and three-time world champion in rowing, will take you on a journey through the world of rowing. Let’s discover together if rowing is the perfect sport for you and how you can get the most out of your training.

Benefits of Rowing

1. Full-Body Workout
One of the greatest benefits of rowing is that it engages nearly all the muscles in your body. With each stroke, up to 85% of your muscles are working. The legs generate the initial drive, the core provides stability, and the arms and shoulders complete the stroke.
It not only builds strength but also promotes endurance – a combination few sports offer in this form. Rowing is therefore ideal if you are looking for an efficient workout that both sculpts your muscles and strengthens your cardiovascular system. Furthermore, the training helps you balance muscle imbalances and improve your posture. For individuals with limited time, it is one of the best ways to complete a comprehensive workout in a short period.

2. Joint-Friendly and Gentle
Unlike many other sports, such as jogging or tennis, rowing is incredibly gentle on the joints. There are no jarring impacts on knees, hips, or ankles, as the movement is fluid and smooth. Rowing is essentially impact-free.
This makes rowing the perfect choice for individuals with joint problems or those looking to return to training after injuries. Especially after knee or cruciate ligament surgeries, rowing can help promote mobility without putting additional strain on the joints. The range of motion during rowing, particularly after injuries or with joint problems, is higher than in everyday life. Due to its gentle impact, rowing is also excellent for older individuals or beginners seeking a safe entry into the fitness world.

Karl trains on a rowing machine with a view of a lake.

3. Cardiovascular Training
Rowing is not only beneficial for your muscles but also for your heart. During a rowing stroke, your cardiovascular system is trained efficiently. Blood circulation is promoted even in the smallest vessels, heart volume increases, and your resting heart rate decreases with consistent training.
These adaptations make your heart more resilient and efficient – a benefit that not only competitive athletes but also you in everyday life will appreciate. Regular rowing can significantly reduce the risk of heart disease, high blood pressure, and diabetes. Studies show that endurance sports like rowing can increase life expectancy and promote overall health. Your heart will thank you for it.

4. Calorie Consumption and Muscle Building
The calorie consumption during rowing is considerable: You can burn between 400 and 800 calories per hour, depending on the intensity. This is comparable to peak values in jogging or cycling – yet with significantly less strain on the joints.
Another benefit: The muscle building you achieve through rowing increases your basal metabolic rate. This means that your body burns more calories even at rest. So, if you want to lose weight or maintain your weight, rowing is an excellent choice. Especially in combination with a balanced diet, you can achieve visible results – not just on the scale, but also in the mirror.

5. Stress Reduction and Mental Strength
The rhythmic, smooth movement of rowing has a calming effect and promotes concentration. Many rowers find the training meditative and appreciate leaving everyday life behind. Additionally, rowing releases endorphins that lift your mood and reduce stress. With good technique, you can truly row yourself into a flow state that captures you in the present moment of the movement.
Your mental strength is also enhanced by rowing: You learn to concentrate on your stroke and use your energy efficiently. Especially during stressful times, rowing can help you clear your mind and recharge. It is not just a workout for your body, but also for your mind.

6. Flexible Training for Everyone
Rowing is incredibly versatile. You can practice it on a lake, a river, or at home on a rowing machine. Modern rowing machines like the AUGLETICS Eight Style even offer virtual routes, individually customizable programs, and entertainment options on the large touch display.
Whether you prefer to row outdoors or enjoy a comfortable workout within your own four walls – rowing adapts to your needs. With a good rowing machine, you can train anytime and in any weather. With the AUGLETICS Eight Style, you don’t even need much space, as it can be folded compactly after use.

Disadvantages of Rowing

1. Technique Dependency
One of the biggest disadvantages of rowing is the technique. Unlike many other sports, correct execution of movement in rowing is crucial to avoid injuries and maximize training effectiveness. Beginners often need some time to learn the technique.
However, devices like the AUGLETICS Eight Style help overcome this disadvantage. The integrated Virtual Trainer provides real-time feedback and assists you in learning the correct technique. The learning curve is usually steep at the beginning. Progress is quickly visible, especially if you have a good movement foundation. The more proficient you become, the smaller the developmental steps, as it ultimately comes down to nuances. But even here, the integrated Virtual Trainer can help you, as it offers two evaluation levels.

2. Space Requirement
Rowing machines are often quite large and require space. If you have limited space at home, this can be an obstacle. Here, foldable devices like the AUGLETICS Eight Style offer a practical solution. They can be easily folded after training and stored in a space-saving manner. With the two wheels on the AUGLETICS Eight Style, it can also be easily moved after use.

3. Cost
A high-quality rowing machine is an investment. While basic models are available from around 300 Euros, premium devices like the AUGLETICS Eight Style can cost several thousand Euros. However, in return, you receive a durable, innovative device that offers a first-class training experience. Furthermore, the software receives continuous updates, ensuring that you are always up-to-date with the AUGLETICS Eight Style.

4. Monotony
For some people, the rhythmic movement of rowing can seem monotonous. Here, varied training programs or virtual rowing routes can provide a remedy. Furthermore, the AUGLETICS Eight Style offers the possibility to stream movies and videos on its large 15-inch HD touch display, which can provide additional variety. Modern rowing machines offer numerous ways to make your training exciting and keep your motivation high.

AUGLETICS DSCF9044

Who is rowing suitable for?

Rowing is a sport for everyone – regardless of age, fitness level, or training goal. Rowing is particularly suitable for:
  • Beginners: Safe entry thanks to joint-friendly movements.
  • Advanced Users: Effective training for performance enhancement.
  • Individuals with Health Limitations: Ideal for rehabilitation and gentle movement.
  • Overweight Individuals: An excellent way to burn calories without impact.

The right rowing machine makes the difference

Choosing the right rowing machine is crucial for your success. The AUGLETICS Eight Style is an excellent example of a modern, innovative device. With functions like a Virtual Trainer that provides direct feedback and quiet magnetic resistance, it offers a first-class training experience.
Thanks to its space-saving design, you can easily use it even in small apartments. The ability to stream series or row virtual routes during your workout also makes it a real motivation booster.

Conclusion: Rowing – The Benefits Clearly Outweigh the Disadvantages

Rowing is one of the most effective and versatile sports available. It trains your entire body, strengthens your cardiovascular system, and enhances your mental strength. While there are minor challenges, such as technique or space requirements, these can be easily overcome with the right equipment and some practice.
If you are looking for a sport that is efficient, joint-friendly, and incredibly versatile, then rowing is exactly right for you. With a high-quality device like the AUGLETICS Eight Style, you can be sure to get the most out of your training – in any situation. Start today and discover the many benefits of rowing!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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