Rowing Benefits: Why Low Impact Matters

Posted on Posted in Benefits, Fitness, Rowing

Save your knees…you only get two of them

Knees sore from your weekly basketball game? Shin splints from running? Pregnant, and everything is hurting? Coming back from a recent injury? These are only some of the common complaints we hear from friends and family when trying to find a workout that doesn’t actually HURT them to do. Well we’ve got you covered at Total Row.

 

Enter Indoor Rowing.

In a previous post, we talked about the 3 primary benefits of rowing (Rowing is a complete cardio workout; Rowing trains nearly every major muscle group in your body; and Rowing torches calories). Today, we discuss the sometimes understated, yet always important benefit of indoor rowing – by remaining seated on Total Row’s high-quality Water Rower machines, you generate an extremely effective workout that is still easy on your body!

 

“By remaining seated on our high-quality Water Rower machines, you generate an extremely effective  that is still easy on your body!” Tweet: By remaining seated on our high-quality Water Rower machines, you generate an extremely effective yet easy on your body workout all in one!

 

We pride ourselves on the fact that Total Row workouts are available to anyone, regardless of age, sex, fitness level, or workout experience. Having a minimal impact exercise like rowing is paramount to this aspect.

Why should I care about how easy rowing is on my body?

Wow, straight to the point. I like it! First, let’s look at some scary statistics to jump start this conversation:

 

65% of all runners will be injured in any year; for every 100 hours of running, the average runner will sustain 1 running injury

More than 600,000 knee replacements are performed each year; this is the most common inpatient procedure performed on adults 45 and older

Every day, there are more than 10,000 people treated in emergency rooms across the country for injuries stemming from sports, recreation, and exercise

Treadmills are the number one cause of equipment related injuries, with 575 annual occurrences of falling off and tripping

 

Now that we are all scared to leave the house, let’s dive into indoor rowing specifically…

 

How specifically does rowing protect my body?

The secret to Indoor Rowing’s ability to protect your joints and keep you off the Injured Reserve list is twofold: (1) the motion is natural and (2) it is from a seated position (zero impact). When properly executed, the rowing stroke begins with a powerful drive through your feet – this initiates the motion through your legs, and away from your back. As your stroke progresses and momentum builds, you are able to hinge at the waist, transitioning the work through your upper body (safely and efficiently).  If you’ve ever heard the saying “lift with your legs, not your back,” this is exactly the same thing.


The benefit of being able to row while seated can not be overstated. If you are pregnant, have bad knees, have recently undergone surgery, or are going through a myriad of other impact-related issues, being able to exercise while sitting is absolutely crucial.  For example, many doctors recommend that bouncing exercises (like running or jumping) should be mostly avoided during your third trimester of pregnancy; while you should obviously consult your own doc, rowing allows you to complete your exercise with zero bouncing movements. Rowing is also a great way to strengthen your muscles and regain flexibility after a knee replacement, without having to jar them through high impact activities (again, please consult your doctor before beginning any new exercise program). Finally, as a former collegiate runner, I can personally attest to the cross training benefits provided by a frequent workout on the Water Rower. While a 30-minute run could require up to 2,000 high impact steps (ouch!), a Total Row workout requires zero!

 

“While a 30-minute run could require up to 2,000 high impact steps (ouch!), a Total Row workout requires zero!” Tweet: While a 30-minute run could require up to 2,000 high impact steps (ouch!), a Total Row workout requires zero! @totalrowfitness

 

Close up shot of girls hands holding bar on the rowing machine,lens flare,shallow depth of field
A rowing workouts requires ZERO high impact steps

Bonus: One final, often overlooked, benefit of rowing is the ease with which you can adjust your stroke tempo, power, and intensity. Our Water Rowers do not have confusing dials to adjust; you simply push/pull harder or softer, faster or slower. The resistance generated by the paddle moving through water responds in kind, allowing YOU to dictate the intensity of your workout.  This is especially important for pregnant women, athletes recovering from injury, or anyone fresh from surgery.

 

“The resistance of the paddle moving through water responds in kind, allowing YOU to dictate the intensity of your workout.”

 

So How do I Join the fun?

At Total Row, you will have access to fun, high-quality classes on world-class equipment, taught by some of the best instructors in the Atlanta area. We are excited to spread the word on rowing’s numerous benefits, and hope to see you in one of our soon!

 

Ready to take your first, COMPLEMENTARY class???

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