Rowing does not require you to be a competitive rower to gain the advantages.
Consider this: Rowing machines, commonly known as ergometers or ergs, require you to work both your upper and lower body with each stroke (1).
As a result, your muscles are strengthened and toned, and your endurance improves. Rowing also has some surprising health advantages for your heart and lungs.
This article examines nine advantages of rowing.
- Rowing is a full-body exercise
Rowing, contrary to popular belief, does not solely work your arms. Rowing, in truth, is a full-body workout.
The rowing stroke is composed of 65-75% leg labour and 25-35% upper body exertion, according to the American Fitness Professionals Association (1).
It mostly targets the following muscle groups:
- Quadriceps
- Calves
- Glutes
Rowing is also known to strengthen the muscles in your upper body, particularly your:
- Pecs
- Arms
- Stomach muscles
- obliques
During the drive portion of the stroke, or while pushing off the foot stretcher, your leg muscles are largely engaged.
- It is appropriate for people of all fitness levels to attempt
Rowing may be included in your fitness programme if you have access to an ergometer.
This activity is also considered safe for persons who have reduced eyesight or are blind.
Furthermore, the subjects’ cholesterol levels fell, while their back strength and trunk flexion rose dramatically.
- It has a low impact
Rowing burns a lot of calories without placing too much strain on your joints. It is an excellent workout for active rehabilitation since it allows you to manage your movement and tempo.
It is occasionally advised as a kind of exercise for persons in the early stages of osteoarthritis.
High-impact activities like running and plyometrics are not the same.
- It has the potential to be contemplative
Rowing involves a mind-body link.
While rowing on the water has the most relaxing advantages, you may attain a similar effect inside.
This is due to the ergometer’s smooth, gliding action and the repeated motions that allow your mind to go on autopilot.
This entails the four phases of the row stroke, which are as follows:
- Catch
- Drive
- Finish
- Recovery
Rowing also stimulates the release of endorphins, which are feel-good chemicals that help with stress relief.
- It is beneficial to your heart and lungs
Rowing enhances your cardiovascular system, which includes your heart, blood vessels, and blood itself, as a cardio workout. This system is in charge of carrying vital elements throughout the body, such as nutrition and oxygen.
Because rowing is such a strenuous activity, your heart must work extra hard to transfer more blood to your body. This can help to strengthen the heart.
This might be advantageous for people who have or are at risk of having cardiac issues.
- It increases strength and endurance.
Rowing’s mix of strength and cardio will aid in the development of both power and endurance.
Power is your capacity to produce maximal force in a short period of time, such as when jumping, sprinting, or hitting a punching bag or a baseball.
Rowing correctly requires you to utilize your leg muscles to move your body back and your arm muscles to row, both of which demand power.
- It is effective
Even if you are limited on time, the rower may assist you in reaching your objectives.
You’ll hit the key muscle groups and receive a cardio and strength exercise because it’s a full-body workout.
Furthermore, short bursts of vigorous exercise, such as high intensity interval training (HIIT), have been shown to improve heart function and post-exercise oxygen consumption. In other words, following your workout, you’ll burn more calories.
A new study discovered that low volume HIIT — less than 15 minutes each session — can increase fitness level, glycemic management, blood pressure, and cardiac function just as well as high volume HIIT or moderate-intensity continuous training.
- It’s a terrific alternative to a treadmill or an elliptical machine.
When it comes to gym workout machines, the rowing machine may be overlooked at first.
This may alter when compared to other workout equipment, such as the treadmill and elliptical.
The treadmill, for example, focuses mostly on your lower body, but the ergometer delivers a full-body exercise.
While both the elliptical and rowing machine engage the top and bottom parts of your body, the rowing machine needs greater effort in your upper body and abs with each stroke.
A rowing machine is also quieter than a treadmill if you live in a condo or apartment with neighbors below you. Rowing machines are also less expensive than treadmills.
- The equipment is suitable for home workouts.
A treadmill or weight rack arrangement may take up a lot of room in a home gym, especially if your living room doubles as a training area.
Many rowers fold up and can be stored when not in use, which is a significant convenience. Get inventive and use the rower for strength training. Anyone for a core workout?
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