Stamina ATS 1405 Air Rower: Full-Body Workout, Dynamic Air Resistance

Update on March 24, 2025, 6:30 a.m.

Rowing, as a form of propulsion, has a history stretching back to ancient civilizations. From the galleys of ancient Greece to the sleek racing shells of modern Olympic competition, the act of pulling oars through water has captivated and challenged humans for centuries. But you don’t need a river or a lake to experience the profound benefits of rowing. The modern rowing machine, and specifically the Stamina ATS 1405 Air Rower, brings this full-body, low-impact workout into the convenience of your home.

Stamina ATS 1405 Air Rower Fitness Rowing Machine

Beyond Cardio: The Full-Body Engagement of Rowing

While many associate rowing primarily with cardiovascular exercise, it’s much more than that. Rowing is a unique exercise that engages virtually every major muscle group in your body. Unlike running, which primarily works the lower body, or cycling, which focuses on the legs and glutes, rowing provides a true full-body workout, building strength, endurance, and cardiovascular fitness simultaneously. It’s a powerful combination that makes it an incredibly efficient and effective form of exercise.
Stamina ATS 1405 Air Rower Fitness Rowing Machine

Introducing the Stamina ATS 1405 Air Rower: Harnessing the Power of Air

The Stamina ATS 1405 Air Rower is a testament to the evolution of indoor rowing technology. This isn’t a clunky, outdated machine; it’s a sleek and thoughtfully designed piece of equipment built to deliver a challenging and rewarding workout. The 1405’s defining feature is its dynamic air resistance system, which we’ll explore in detail. But beyond the resistance, the 1405 boasts a robust alloy steel frame, a comfortable molded seat, adjustable footplates, and a multi-function monitor to track your progress. And with its folding design, it’s surprisingly space-efficient.

The Science of Air Resistance: Understanding Dynamic Resistance

The magic of the Stamina ATS 1405 lies in its use of air resistance. Unlike some rowing machines that use magnetic resistance (with pre-set levels), the 1405 uses a fan. Think of it like a windmill – the faster the blades spin, the more air they encounter, and the greater the resistance. But instead of generating electricity, this resistance is what you feel as you pull the handle.

Here’s the key: the resistance is dynamic. This means it automatically adjusts to your effort. The harder and faster you pull, the more resistance the fan generates. Slow down, and the resistance decreases. This is a beautiful example of physics in action. The force you experience is directly proportional to the square of the speed of the fan blades. Double your rowing speed, and the resistance quadruples! This self-regulating system puts you in complete control of your workout intensity, allowing for everything from gentle, low-impact sessions to grueling, high-intensity intervals. No need to fiddle with knobs or buttons; your body dictates the challenge.

Deconstructing the Rowing Stroke: A Symphony of Motion

The beauty of rowing lies in its fluid, cyclical motion. It’s not simply about pulling with your arms; it’s a coordinated sequence that engages your legs, core, back, and arms in a powerful, rhythmic dance. Let’s break down the rowing stroke into its four key phases:

The Catch: This is your starting position. Your knees are bent, shins nearly vertical, and arms extended forward, gripping the handle. Imagine you’re about to “catch” the water with your oars.
The Drive: This is where the power happens. You initiate the drive by pushing explosively with your legs, extending them fully. As your legs extend, your core engages, providing stability and transferring power to your upper body. Then, your back muscles come into play as you swing your torso backward. Finally, your arms finish the drive, pulling the handle towards your lower abdomen. It’s a sequential movement: legs, then core, then back, then arms.
The Finish: At the end of the drive, your legs are fully extended, your body is leaning back slightly (but not excessively!), and the handle is held close to your lower ribs.
The Recovery: This is the return to the starting position. You reverse the motion of the drive, extending your arms first, then hinging at the hips to bring your torso forward, and finally bending your knees to return to the catch position. It’s a controlled movement, preparing you for the next powerful drive.

Each phase of the stroke engages specific muscle groups:

Legs: The quadriceps, hamstrings, and glutes are the primary drivers, providing the majority of the power during the drive phase.
Core: The abdominal muscles and lower back muscles stabilize the spine and transfer power from the legs to the upper body.
Back: The latissimus dorsi (lats), rhomboids, and trapezius muscles work to pull the handle towards the body.
Arms: The biceps, triceps, and forearms contribute to the final part of the drive and control the handle during the recovery.

It is important to remember to maintain posture during these phases to get maximum results, and avoid injuries.
Stamina ATS 1405 Air Rower Fitness Rowing Machine

The Stamina ATS 1405: Engineering for Comfort and Performance

The Stamina ATS 1405 isn’t just about the science of air resistance; it’s also about the user experience. Several key features contribute to a comfortable and effective workout:

Molded Seat: The ergonomically designed, molded seat provides support and comfort, even during longer rowing sessions. It glides smoothly along the steel rail, ensuring a consistent and fluid motion.
Pivoting Footplates: The footplates are designed to pivot with your feet, allowing for a natural range of motion and reducing stress on your ankles and knees. Adjustable straps keep your feet securely in place.
Padded Handle: The rowing handle is padded to provide a comfortable grip and prevent blisters, even during intense workouts.
Multi-Function Monitor: The LCD monitor displays essential workout data, including time, distance, strokes per minute, and estimated calories burned. While it lacks a backlight (a common point of feedback from users), it provides the core metrics needed to track progress.
Foldable Design: When not in use the Stamina can be folded up, and easily transported using the build in wheels.

Beyond the Basics: Maximizing Your Rowing Workout

To get the most out of your Stamina ATS 1405, focus on proper form and technique:

Maintain Good Posture: Keep your back straight, core engaged, and shoulders relaxed throughout the rowing stroke. Avoid rounding your back or hunching your shoulders.
Control Your Breathing: Inhale during the recovery phase and exhale forcefully during the drive phase. This helps to regulate your energy levels and maintain a consistent rhythm.
Vary Your Intensity: Experiment with different workout intensities. For steady-state cardio, aim for a moderate pace that you can sustain for an extended period. For high-intensity interval training (HIIT), alternate between short bursts of all-out effort and periods of active recovery.
Utilize the müüv app: To help personalize the training, and maintain proper form.

Rowing for Everyone: Adapting the Workout to Your Needs

One of the remarkable aspects of rowing is its adaptability. The low-impact nature of the exercise makes it suitable for individuals of all ages and fitness levels. Seniors can benefit from the gentle, joint-friendly motion, while athletes can use it for high-intensity cross-training. Individuals recovering from injuries can also use rowing as a way to rebuild strength and cardiovascular fitness without putting excessive stress on their joints. Always consult with a doctor of physical therapist before beginning any new workout regiment.

Stamina: A Legacy of Quality Fitness Equipment

Stamina Products, Inc. has been a provider of affordable home fitness equipment for many years. The brand is known for offering a wide range of products, from rowing machines and exercise bikes to trampolines and strength training equipment.