Rowing Machine: 9 Incredible Benefits

Rowing machines, commonly referred to as ergometers or simply 'ergs', engage both your upper and lower body with each stroke. This full-body exercise not only builds strength and tones your muscles, but it also significantly enhances your stamina. Moreover, rowing offers substantial advantages for your cardiovascular and respiratory health.

Embracing the rewards of rowing doesn’t require you to be an elite athlete or a professional rower.

In this article, we will explore 9 key benefits of using a rowing machine.

Rowing Machines Offer a Full-Body Exercise

Many people mistakenly believe that rowing primarily exercises the arms. However, it is, in fact, an extensive full-body workout.

As per the American Fitness Professionals Association, the action of rowing consists of 65-75% leg exertion and 25-35% upper body effort.

This workout predominantly engages several major muscle groups, such as:

• Quadriceps
• Calves
• Gluteal muscles

Additionally, rowing effectively strengthens various upper body muscles, including:

• Pectoral muscles
• Arm muscles
• Abdominal muscles
• Obliques

During the rowing stroke, particularly in the drive phase or when you push off from the foot stretcher, your leg muscles are intensively utilized.

Suitable for All Fitness Levels

Rowing is an accessible exercise for everyone, provided you have access to a rowing machine . This form of exercise is safe and beneficial for individuals with low vision or blindness.

A notable 2015 research study involved 24 participants with low vision. The study revealed that engaging in rowing exercises five days a week for six weeks resulted in a considerable reduction in both fat mass and overall body fat percentage.

Furthermore, this study highlighted additional health benefits for the participants. There was a noticeable decrease in cholesterol levels, alongside a significant improvement in both back strength and trunk flexion. [1]

Low Impact, High Results

Rowing stands out as a low-impact exercise, burning substantial calories without exerting extra stress on your joints. It empowers you to dictate the intensity and speed of your workout. Therefore, it is an excellent choice for active recovery days.

For individuals experiencing the early stages of osteoarthritis, using a rowing machine is often a suitable exercise alternative.

In a detailed 2014 study involving 24 participants over eight weeks, significant improvements were observed in joint torques (rotations) at various points such as the elbows, shoulders, lumbar region, and knees, with an enhancement of about 30%.

This level of joint-friendliness is not typically associated with high-impact exercises, including running and plyometrics. [2]

Rowing Machines: A Meditative Exercise

Rowing fosters a harmonious mind-body connection, offering a unique meditative quality.

Although the serene experience of rowing on the water is unmatched, you can still capture a similar essence of tranquility with indoor rowing. This is due to the smooth, flowing motion achievable on an ergometer. In addition, the repetitive nature of the strokesallows your mind to enter a state of 'autopilot.'

This meditative aspect is accentuated through the four distinct phases of the rowing stroke, namely:

• Catch
• Drive
• Finish
• Recovery

Additionally, rowing stimulates the release of endorphins, those 'feel-good' hormones known for their stress-reducing properties.

Boosting Heart and Lung Health

Rowing stands as a powerful cardio exercise, essential for fortifying your cardiovascular system. This system, which consists  of the heart, blood vessels, and blood, plays a pivotal role in delivering vital substances such as nutrients and oxygen all through your body.

The demanding nature of rowing compels your heart to pump with greater vigor, thereby augmenting both its strength and its capability to efficiently circulate blood. This heightened cardiac activity leads to marked improvements in the overall health of your heart.

This aspect of rowing is especially beneficial for those who are currently managing heart conditions or may be prone to cardiac health issues. Rowing not only strengthens the heart but also enhances lung capacity and efficiency, offering a holistic workout that boosts both cardiovascular and respiratory health. 

Cultivating Strength and Stamina

The unique blend of strength training and cardiovascular exercise in rowing is key to developing both power and endurance.

Power refers to the capacity to generate maximum force swiftly, as seen in actions like jumping, sprinting, or striking a baseball or punching bag. When rowing correctly, you utilize your leg muscles for the initial propulsion and your arm muscles for the rowing action, each movement requiring a burst of power.

Endurance, on the other hand, is the ability of your body to maintain a physical activity over a prolonged period. Rowing effectively enhances both types of endurance – cardiovascular, which relates to the heart and lung capacity, and muscular, pertaining to the sustained performance of your muscles. This dual approach makes rowing a comprehensive exercise for building both strength and staying power. [3]

Time-Efficient Exercise

The rowing machine is ideal for those with limited time but still aiming to achieve their fitness goals.

Being a full-body workout, rowing ensures the engagement of major muscle groups, offering the benefits of both cardiovascular and strength training in one go.

Additionally, incorporating short, high-intensity bursts of exercise, such as High-Intensity Interval Training (HIIT), into your rowing routine can significantly enhance cardiac function and boost excess post-exercise oxygen consumption. This means you continue to burn calories even after your workout session has ended.

A recent study highlighted the efficacy of low-volume HIIT, which involves less than 15 minutes per session. This approach has been shown to yield comparable, if not superior, improvements in fitness levels, glucose management, blood pressure, and cardiac function, as opposed to longer durations of HIIT or moderate-intensity continuous training. This makes rowing not just an effective workout but also an extremely efficient one for those on a tight schedule. [4]

A Superior Alternative to Treadmills and Ellipticals

Initially, the rowing machine in a gym setting might not catch your eye, especially when compared to more commonly used equipment like treadmills and ellipticals.

However, a closer look at its benefits might shift your perspective. For instance, treadmills primarily target the lower body, whereas rowing machines offer a comprehensive full-body workout. In comparison to both the treadmill and the elliptical, the rowing machine demands more upper body and abdominal engagement with each stroke.

Moreover, the rowing machine stands out in terms of practicality, especially for those living in apartments or condos. It operates much more quietly compared to a treadmill, minimizing disturbance to neighbors below. Additionally, when it comes to cost, rowing machines generally come with a more affordable price tag than treadmills, making them a cost-effective and efficient choice for a diverse and impactful workout.

Rowing Machines Are Perfect for Home Workouts

Incorporating fitness equipment like treadmills or weight racks into a home gym can be challenging, especially when space is limited, such as in a living room that doubles as a workout area.

Rowing machines offer a significant advantage in this regard. Many models are designed to fold up, allowing for easy storage when they're not in use – a valuable feature for home exercisers. This aspect of rowers makes them an ideal choice for those who need to maximize their living space.

Moreover, rowing machines aren't limited to cardio workouts; they can also be creatively used for strength training exercises. They are particularly effective for core-strengthening workouts, adding versatility to your home fitness routine. This multifunctionality makes the rowing machine a highly adaptable and space-efficient addition to any home gym.

Conclusion 

Rowing machines deliver a comprehensive workout, enhancing muscle strength, stamina, and cardiovascular health, all while being gentle on joints. Ideal for individuals at any fitness level, rowing combines the physical benefits of a low-impact exercise with the mental relaxation of a meditative practice. Its efficiency in building power and endurance also makes it a superb alternative to treadmills and ellipticals, particularly in home environments where space may be at a premium.

For those looking to maximize their rowing experience, HealthspanX’s Exercise Guide offers tailored advice and strategies to enhance your training, ensuring you get the most out of your rowing machine. This guide is perfect for integrating rowing into your routine to achieve a balanced approach to health and fitness.