9 Health Benefits of a Rowing Machine
Medically reviewed by Amy Kwan, PTMedically reviewed by Amy Kwan, PTA rowing machine—or ergometer—is a piece of stationary workout equipment that mimics the movement of rowing a boat. Rowing is a good, low-impact exercise that works your upper and lower body with each stroke, strengthening and toning your muscles. This exercise can help you build endurance while going easy on your joints. Rowing also offers health benefits for your lungs and heart.This article covers all the benefits of using a rowing machine in your workout routine.
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Rowing Machine BenefitsRowing offers numerous benefits, such as physical fitness and ease of use. Check out the top benefits of using a rowing machine below.Rowing Is a Total-Body WorkoutRowing is a complete workout that simultaneously exercises your upper and lower body. To put that in context, elite real-life rowers use about 70% of all the muscles in their bodies when they row.As an amateur rower using an indoor rowing machine, you probably won't use as many muscles as the professionals, but it's still a great full-body workout option. Experts estimate that when you row, you use your legs for 65% to 75% of the work and your upper body for 25% to 35%.Ideal for All Fitness LevelsYou can adjust the intensity of your rowing with the speed, power, stroke rate, and resistance. As a result, it's an accessible form of exercise for all fitness levels—you can make it as hard or as easy as you need.Builds Endurance and PowerRegular rowing exercise can help you build your endurance and power.Endurance refers to your muscles' ability to do repeated movements over an extended period. Rowing helps promote endurance through its aerobic and anaerobic components, especially if you work up to rowing for extended periods.Muscular power refers to your ability to exert force in the shortest possible period. It is different than strength, which isn't limited by time. Rowing requires muscle power during the "drive phase," when power is transmitted from your legs to your arms using the leverage of the oars.It’s Low-Impact and Easy on the JointsRowing is a low-impact exercise. Your feet stay strapped into their position, your hips and bottom remain on the seat, and you move back and forth parallel to the floor rather than working against gravity.Rowing is easier on your joints than other forms of aerobic exercise, like running, in which you're pounding your feet against the pavement, putting pressure on your knees.Great for Heart and Lung HealthRowing is especially good for cardiorespiratory fitness—your heart and lung health.VO2 max (the maximum amount of oxygen you can use at one time) is the best measure of cardiorespiratory fitness. In elite rowers, VO2 max is among the highest of any athlete.Studies show that indoor rowing on an ergometer can improve your cardiorespiratory fitness on measures like VO2 max and heart rate recovery. Good cardiorespiratory fitness can help protect you from cardiovascular diseases, such as hypertension, diabetes, heart failure, atrial fibrillation, and more.Efficient When You’re Short on TimeYou don't need much time to get a good workout from rowing. Even less than 20 minutes is enough—many people start out adding rowing to their workouts at five- to 10-minute intervals and build up endurance from there.Because rowing requires so many muscles in an aerobic and anaerobic capacity, you will quickly feel the exertion of it. The result is that it's a very efficient workout when you have limited time.Rowing Can Be MeditativeRowing is a very repetitive motion, and some people may find that this rhythm helps them get into a meditative state. As the movements become second nature, you may discover that you can let your mind empty and feel more at peace.Awesome Alternative to Treadmill or EllipticalYou may be more familiar with the treadmill or elliptical machines at the gym. Rowing is a great alternative.Those machines tend to focus more on lower-body muscles. They're also higher-impact. Rowing, in contrast, works more muscle groups, including the lower body, upper body, and back, all while being gentle and low-impact.The Machine Is Home Workout-FriendlyMany people use rowing machines at their local gym. However, another benefit of rowing is that it is relatively easy to add one to your home workout routine.Rowing machines can be more affordable than other exercise machines, such as a spin bike, treadmill, or extensive weight rack. A compact rowing machine with a lightweight or foldable design is also possible.How Many Calories Can You Burn From Using a Rowing Machine?The exact amount of calories you burn from using a rowing machine depends on many factors, such as:Duration of rowing per sessionResistance settingSpeed and intensity of your rowingIndividual body weight and compositionMany rowing machines have displays that show a rough estimate of calories burned, but these are never entirely accurate.The table below displays estimated calories burned through moderate-intensity rowing, according to the American Council on Exercise.
Weight (lbs.)
30 minutes
1 hour
110
174
349
130
206
412
150
238
476
170
269
539
190
301
603
210
333
666
230
365
730
250
396
793
Tips on Technique and FormRowing is one continuous motion composed of different phases:Catch: Knees are bent, shins are vertical, and shoulders and arms are reaching forward.Drive: Legs push to straighten. When the knees are nearly straight, the elbows bend to pull the handle back toward the body.Finish: At the end of the drive phase, the legs should be fully straight, the elbows bent back, the handle held in the upper stomach area, and the back extended.Recovery: Return to catch phase, with arms reaching forward and knees bending.You risk injury if you try rowing with an incorrect form. The following are some tips to avoid injury while using an indoor rowing machine:To avoid injury, be sure that during the recovery phase, your hands pass over the knees before you begin bending them.Avoid combining a slow stroke rate with a high resistance setting, which can cause back injury.Avoid suddenly pulling the handle as hard as you can, which can increase the risk of a lower back injury.Try to reach your maximum pace over the course of five strokes or more. You should also include a warmup.How Long Should I Row?The amount of time you spend rowing is up to you and your fitness level. The American College of Sports Medicine recommends starting with a five-minute warmup, proceeding with 15 minutes of rowing, and finishing with a five-minute cooldown. When you've gotten comfortable with this duration, you can increase your time, stroke rate, or resistance.SummaryAn indoor rowing machine can offer many benefits for your mind, fitness, and health. It is a low-impact exercise that offers significant cardiovascular benefits. To avoid injury, use the correct form, warm up, and slowly increase the amount of time you spend rowing. Read the original article on Verywell Health.
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