Rowing Machine (Erg)

The rowing machine (erg) simulates rowing: each stroke is legs → back → arms on the drive and the reverse on recovery (see rowing for technique and programming). It recruits large muscle masses of the legs and posterior chain plus the arms, so it delivers more concurrent muscular conditioning than most cardio modes while staying low-impact.

Resistance types: air (fan; resistance scales with effort, most common — e.g., Concept2), magnetic (quiet, fixed levels), water (flywheel in a tank, smooth feel/sound), and hydraulic (compact, budget).

Metrics: the monitor shows 500 m split time, stroke rate, and watts — the practical intensity gauges.

Pros: full-body, low-impact, scalable to any intensity, doubles as conditioning, excellent for intervals (hiit) and steady rows (mict). Cons: technique-sensitive — rounding the lower back or pulling arms-first risks low-back strain (keep a neutral spine; see spine-positioning); longer footprint (though many fold/stand vertically). An air-bike is a comparable full-body, self-scaling option without the technique demand.

• Stroke sequence: legs → back → arms (reverse on recovery).
• Full-body + posterior chain, low-impact; doubles as muscular conditioning.
• Resistance: air, magnetic, water, hydraulic.
• Metrics: 500 m split, stroke rate, watts.
• Technique-sensitive at the low back; keep a neutral spine.

• rowing — modality technique and programming.
• hiit / mict — interval and steady formats.
• air-bike — alternative full-body machine.
• spine-positioning — low-back safety on the stroke.