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Indoor rowing is one of the most challenging forms of exercise as it works most major muscular areas of the body, as well as being an excellent cardiovascular exercise. Therefore, indoor rowing machines have become extremely popular options in home and gym exercise equipment.

Ergometer rowing entails both high levels of aerobic and anaerobic metabolism, so the benefits can be great, but this comes with some risk of injury. This risk is greatly reduced if you are properly using an indoor rowing machine and following the manufacturers’ instructions. The indoor rowing machine is a great piece of equipment that can be used by people at most fitness levels, but it care must be taken to learn the best way to exercise with an indoor rowing machine.

Unlike high impact exercises, which can damage knees and the connective tissues of the lower body, rowing’s most common injury site is likely the lower back. Therefore, people with knee problems can use indoor rowing machines, while those with back problems are better served to use another type of equipment.

Proper technique when using an indoor rowing machine is a necessity for staying injury free, with a focus on both mechanics and breathing, as correct rhythm, exhaling on the drive and inhaling on the recovery, is a stabilizing force for the upper body. Non-rowers commonly overemphasize the muscles of the upper body, while correct technique uses the large muscle of the thighs to drive much of the stroke. Also, good technique requires that the angle of the upper body is never too far forward, nor too far back, both of which jeopardize the lower back.

In addition to the high levels of fitness attained, using an indoor rowing machine is an intense calorie-burning exercise method. Although rowers with less ability and training will burn fewer calories, the ergometer is an excellent tool for use in a weight-loss program.