An indoor rower, also known as an rowing machine is a piece of fitness equipment equipment used to imitate the body’s physical motion while rowing a watercraft for the purpose of exercise or training for rowing. An indoor rower machine works primarily the cardiovascular systems and a workout can last anywhere from 20 to 40 minutes; interval training is also commonly practiced while using a rowing machine. While cardio focused, rowing also stresses many muscle groups throughout the body anaerobically, thus rowing is often referred to as a strength-endurance sport. With high impact training, such as running, which can damage your knees and the connective tissues of the lower body, you can avoid that with rowing, however, rowings’ most common injury site is the lower back. By using proper technique on your rowing machine and focusing on breathing, mechanics and rhythm, you can stay injury free. Good technique requires that the angle of the upper body is not too far forward, nor back, both of which jeopardize the lower back and compression injuries on the knees and hip flexor muscles.

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