Indoor Rower - How often and how long should you exercise?

With a indoor rower, the question always arises as to how long a workout should effectively go on for in order to achieve the best possible results. However, not only the duration, but also the regularity and intensity play an important role in these sports equipment. When it comes to the indoor rower, we show you how effective the workout can really be.

An indoor rower: How to use it?

An indoor rower is perfect to train strength, endurance and coordination and to challenge the whole body. It is important to use the right technique when rowing. You should pay special attention to an upright posture when rowing. Your feet must find a secure hold on the footboard of the indoor rower. Ideally, your hips, knees and feet should form a line. This is also reflected in the distribution of power on the indoor rower. 60 percent of the power comes from the legs, 30 percent of the power comes from the torso and only 10 percent of the power comes from the arms. This means that all muscle groups are trained with the same intensity.

What resistance should I use on the indoor rower?

The indoor rower: How long to train?

Always start and end the indoor rower workout with a warm-up and a cool-down, which are performed with significantly less intensity. The question of how long you can train on the indoor rower depends largely on your personal condition and fitness. As a rule, training sessions of between 30 and 45 minutes are recommended. However, the intensity of the training also plays an important role.

The intensity of the workout is crucial

An intensive workout with high speed or various changes of speed is much more demanding than a long-term and constantly intensive workout. You should therefore make the duration of the training session dependent on the intensity you are aiming for. Interval training, with alternating levels of intensity, can be extremely demanding after just 20 or 30 minutes. Always make sure that the training sequences and movements remain clean and, if necessary, have a professional monitor and correct you.

The best indoor rowers at a glance

	concept2	Matrix	Assault	Stairmaster
Reviews	5 stars	none yet	none yet	none yet
Target group	Pro/Studios	Advanced/Studios	Beginner/Advanced	Studios
Special feature	Available with high legs	Space-saving, vertical storage, transport wheels	4-way levelling/ stabilization system	Perfect for HIIT
Resistance	Air resistance	Induction brake	Air Resistance	Air Resistance
Connectivity	Yes	not specified	not specified	Yes
Price	from 1.050 €	on request	from 1.350 €	from 1.400 €

How often you should use the indoor rower

Rowing on the indoor rower is an intensive workout for the muscles as well as for the cardiovascular system. Since both require rest periods after intensive training sessions, you should only train on the indoor rower every 2 to 3 days in order to give the body sufficient time to recover.

Find your indoor rower now at an unbeatable price!

Published on: 12 February 2018