The Advantages of Utilizing a Rowing Machine

To experience the health benefits of rowing, you do not need to row at a competitive level.

Here’s the deal:

Rowing machines, which are often referred to as ergometers or ergs, require you to use both your upper and lower body with each stroke.

This, in turn, will make your muscles more robust, toned, and durable while also improving their strength.

In addition, rowing has some surprising health benefits, particularly for the lungs and heart.

This article takes a look at nine different advantages that come with rowing.

benefits of rowing machine workouts - use rowing machine

1. Rowing Is An Exercise That Works The Entire Body.

A widespread misunderstanding holds that rowing only engages your arms in the workout.

In point of fact, rowing is a workout for the entire body.

Leg work accounts for 65–75% of the rowing stroke, whereas upper body effort accounts for 25–35% of it, according to the American Fitness Professionals Association.

The following are some of the primary muscle groups that it works on targeting:

  • Quadriceps.
  • Calves.
  • Glutes.

Rowing is also known to strengthen the muscles in your upper body, namely in the following areas:

  • Pecs.
  • Arms.
  • Abdominal Muscles.
  • Obliques.

The drive phase of the stroke, also known as when you push off the foot stretcher, is when the majority of your leg muscles are called into action.

It’s good for people of all fitness levels to try

2. Better For All Physical Fitness Level.

You can include rowing in your workout program so long as you have access to an ergometer. Rowing is an excellent full-body workout.

This activity has been evaluated and shown to be risk-free for individuals with low eyesight as well as those who are blind.

Rowing for an hour five days a week for a period of six weeks was found to result in a significant reduction in fat mass as well as a reduction in the percentage of total body fat in a study that was conducted in 2015 and included 24 participants who had low vision.

In addition, the participants’ levels of cholesterol dropped, and they saw significant improvements in both their back strength and their ability to flex their trunk.

3.  It Has Little Impact.

Rowing is a low-impact activity that can help you lose weight without placing additional strain on your joints.

It is an excellent workout for active rehabilitation since it enables you to regulate the movement and the rate of it.

People who are in the early stages of osteoarthritis may benefit from it as a kind of exercise, and it is sometimes prescribed for them.

A study that took place in 2014 with 24 participants over the course of 8 weeks indicated that joint torques, also known as rotations, improved by 30% in the elbow, shoulder, lumbar, and knee.

The same, however, cannot be stated for activities that have a high impact, such as running or plyometrics.

4. Used As A Form Of Meditation.

Rowing requires a connection between the mind and the body.

Even while rowing on a body of water may provide the greatest sense of relaxation, it is possible to get at least some of these benefits while rowing indoors.

This is due to the fact that you are able to generate a smooth, gliding motion on the ergometer, in addition to the repetitive movements, which allow your mind to wander off on its own.

In order to accomplish this, you must go through the following four stages of the rowing stroke: the catch, the drive, the finish, and the recovery

In addition to this, rowing stimulates the release of endorphins, which are hormones that make you feel good and help relieve stress.

5. Excellent For The Health Of Both Heart And Lungs.

Rowing is a great cardiovascular activity that will help you build a stronger cardiovascular system, including your heart, blood vessels, and blood itself.

This system is in charge of distributing vital substances all around your body, such as nutrition and oxygen. Its responsibilities also include removing waste.

Due to the strenuous nature of the workout that you get from rowing, your heart has to work extra hard to deliver more blood to the rest of your body.

This can help strengthen the strength of the heart.

People who already have heart problems or are at risk for developing heart problems may benefit from this.

6. Increases Strength As Well As Endurance.

The combination of strength training and cardiovascular exercise that rowing provides will help a rower increase both power and endurance.

Think of jumping, launching into a sprint, or hitting a punching bag or a baseball as examples of your capacity to generate maximal force in a very short amount of time. This is the definition of power.

When you row well, you will use the muscles in your legs to drive your body back, and the muscles in your arms to actually row. Both of these activities require power from you.

Your body’s ability to participate in an activity, such as rowing, for a considerable amount of time is referred to as its endurance.

The sport of rowing is excellent for developing both cardiovascular and muscular endurance.

7. Saves Time And Effort.

The rowing machine can assist you in accomplishing your objectives even if you have a limited amount of time.

Because it’s a full-body workout, you’ll engage all of your major muscle groups while also improving your cardiovascular fitness and building your strength.

In addition, it is known that high intensity interval training (HIIT), which consists of short bursts of intense activity, can improve heart function and lead to an increase in the amount of oxygen that is consumed after exercise.

To put it another way, your post-workout calorie burn will be more than it was before.

A recent study found that low volume HIIT, which consists of less than 15 minutes of exercise per session, can induce improvements in fitness level, glucose control, blood pressure, and cardiac function that are comparable to or even greater than those that are induced by high volume HIIT or moderate-intensity continuous training.

8. A Fantastic Substitute For Doing Out On A Treadmill Or Elliptical Machine.

It’s easy to gloss over the rowing machine at the gym when thinking about the many exercise machines available there.

If, on the other hand, you compare it to other types of workout machines, such as the treadmill and the elliptical, you might come to a different conclusion.

For instance, working out on a treadmill mostly engages your lower body, but working out on an ergometer engages all parts of your body.

Rowing machines and elliptical trainers both engage the upper and lower halves of your body, but rowing machines need more effort from your upper body and abs with each stroke. Elliptical trainers work the lower half of your body.

Rowing machines are also more quieter than treadmills, making them a better option for people who live in condos or apartments with people living below them.

In addition to this, rowing machines are typically less expensive than treadmills.

9. More Suitable For Home Use.

In a home gym, a treadmill or weight rack setup can take up quite a bit of space, particularly if your living room also serves as a workout space.

A significant convenience offered by many rowing machines is the ability to fold them up and store them away when they are not in use.

You may even get creative with how you use the rower and put it to use for strength training.

Core exercise, anyone?

How Many Calories Can You Burn In A Single Hour If You Row On A Rowing Machine?

Rowing at a vigorous pace for thirty minutes can cause a person weighing 125 pounds to burn 255 calories, as stated by Harvard Health.

A person who weighs 155 pounds has the ability to burn 369 calories, whereas a person who weighs 185 pounds has the ability to burn 440 calories.

When compared, an individual who weighs 125 pounds may burn 270 calories in 30 minutes on an elliptical trainer, but an individual who weighs 155 pounds can burn 324 calories and an individual who weighs 185 pounds can burn 378 calories.

Rowing every day, in addition to eating well-balanced meals, is an excellent method to keep in shape and maintain an active lifestyle.

benefits of rowing machine workouts - with advice

Advice On Use, Techniques, And Form.

This workout may be done by anyone, regardless of whether or not they have experience rowing competitively.

With these helpful hints, you should be able to make the most out of your time spent rowing on a machine.

Take This Into Consideration As A Useful Strategy.

Incorrect form or poor posture, such as rounded shoulders, can put extra strain on muscles and contribute to injuries.

Rowers frequently express concern about experiencing soreness in the lower back.

According to research conducted in 2015, 25–81% of the injuries that were reported by male rowers occurred in the low back.

The failure to engage your abdominal muscles during each stroke is a common factor in the development of low back pain.

When this occurs, your lower spine is pushed to make excessive adjustments in order to compensate for the weakness in your abdominal muscles.

Another common error is to push with your legs while simultaneously bending backward.

It is essential to keep these movements distinct from one another:

First, you should push with your legs, then you should lean back while keeping your abs firm, and last, you should pull your arms back toward you.

When You Are Just Beginning, It Is Important To Remember Not To Push Yourself Too Hard.

If you want to make rowing a habit, you should quit training when you get to the point where you can no longer keep the correct form.

When your arms are already fatigued from another difficult workout, it is not a good idea to do an intense session of rowing, according to the advice of experts.

It is also not advisable to participate in activities such as high load weightlifting sessions before finishing a high intensity rowing machine workout.

The Bottom Line

The sport of rowing can also be played indoors.

You may reap the benefits of a rowing workout no matter where you are by using a rowing machine, also known as an ergometer.

You may increase your stamina and overall strength by rowing, which is just one of the many advantages of this sport.

According to some studies, it may even be beneficial for the heart.

The ergometer packs a powerful punch when contrasted with other types of training machines, such as the treadmill and the elliptical machine.

Before beginning any new workout routine, including rowing, it is important to consult a medical practitioner to determine whether or not it is safe for you to do so.


Does using a rowing machine assist shed fat in the abdominal region?

Rowing can assist in the burning of calories, which, when combined with a reduction in overall calorie consumption, can lead to weight loss.
However, because targeted fat loss is not something that can be controlled, factors such as genetics will determine whether or not you are successful in burning belly fat rather than the type of exercise that you are doing.

What benefits can using a rowing machine provide to your body?

Rowing is a full-body exercise, which means that in addition to improving your cardiovascular endurance, major muscle groups in your arms, legs, and core will be strengthened.
If you row on a rowing machine on a regular basis, you will find that your strength will increase and that you will experience less difficulty breathing.
You might even realize that you’ve gained some muscle.

How many strokes should I do?

Because getting even a little bit of exercise is preferable than getting none at all, a rowing routine that lasts as little as five minutes could still be beneficial.
On the other hand, the American Heart Association suggests participating in aerobic activity for at least 150 minutes per week at an intensity level of moderate difficulty, 75 minutes per week at a level of strenuous difficulty, or a mix of the two.
Just two sessions per week of a high intensity interval training (HIIT) workout on the rowing machine for twenty minutes each will get you to your aerobic activity goal more than halfway there.

What are the benefits of rowing for half an hour?

Your upper body, lower body, and core muscles, as well as your cardiovascular endurance, will all see improvements from a workout that consists of rowing for a period of thirty minutes.
In addition, rowing vigorously for thirty minutes can cause a person who weighs 125 pounds to burn 255 calories. This information comes from Harvard Health.
A person who weighs 155 pounds has the ability to burn 369 calories, whereas a person who weighs 185 pounds has the ability to burn 440 calories.

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