Benefits

Rowing is a LOW IMPACT, HIGH CALORIE BURNING, TOTAL BODY WORKOUT. Let’s break that down:

LOW IMPACT: In rowing, there is no pounding, jerking, etc. forced onto the body and joints, just a smooth and consistent amount of resistance – especially with the WaterRowers utilized by Metrow Fit (resistance varies proportional to your intensity). There is no uncomfortable seat or sitting position; rather, the seats are cushioned and the sitting positon is natural and upright promoting good posture. Furthermore, the floor exercises and weighted drills, which are performed on a comfortable workout mat, are easy on the body as they tone and strengthen every inch.

HIGH CALORIE BURNING: According to Harvard a study, no other exercise burns more calories than rowing. The study was published in the Harvard Heart Letter and below is the number of calories burned in 30 minutes by three people of differing body weights:

Gym Activities 125lbs person 155lbs person 185lbs person
Weight Lifting (general): 90 112 133
Aerobics (water): 120 149 178
Stretching / Hatha Yoga: 120 149 178
Calisthenics (moderate): 135 167 200
Aerobics (low impact): 165 205 244
Stair Step Machine: 180 223 266
Weight Lifting (vigorous): 180 223 266
Bicycling, Stationary (moderate): 210 260 311
Rowing, Stationary (moderate): 210 260 311
Rowing, Stationary (vigorous): 255 316 377

TOTAL BODY: Most people think that rowing is all arms. In reality, rowing is approximately 60% Lower Body, 20% Back/Core, and 20% Upper Body. The rowing stroke starts with your body’s strongest muscle group, your legs, then progresses to your back/core muscles, and finishes with your arm muscles. You then return to the start in reverse order before taking your next stroke. See below for more detail. Combine rowing with Metrow Fit’s unique workouts, consisting of floor exercises and weight training, and you’ll discover muscles you never knew you had!

The Catch
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At the catch, your legs are compressed and your shins are vertical. Your triceps muscles work to extend your arms, and the flexor muscles of your fingers and thumbs grip the handle. Your back muscles are relaxed, and your abdominal muscles are flexing your torso forward.
The Drive
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First, your leg muscles are engaged and all of the shoulder muscles are contracting. Then, during the drive, your biceps engage to pull the handle toward your abdomen, your back muscles work as you swing your torso open, and your gluteal and hamstring muscles contract to extend the hip. Lastly, you pull-through with your arms, engaging nearly all the muscles of your upper body.
The Finish
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At the finish, the abdominals stabilize the body, and the gluteal and quadriceps muscles are contracting. The biceps and many of the back muscles are also contracting to help keep the torso in the finish position and to internally rotate the upper arms.
The Recovery
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First, the triceps muscles engage to push the arms forward and away from the body. Then, the abdominal muscles flex the torso forward. Lastly, the hamstring and calve muscles contract as you return to the catch.