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Top 9 Benefits of Rowing Machines

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Top 9 Benefits of Rowing Machines

You don't have to be a competitive rower to reap the benefits of rowing. Understand this: Rowing machines, also known as ergometers or ergs, use your upper and lower body every time you row. In turn, this strengthens and tones your muscles and improves your endurance. In addition, rowing offers some amazing benefits for your heart and lungs.

This article will cover 9 benefits of rowing. 1.

1. Rowing is a total body workout

It's a common misconception that rowing only works for your arms. In fact, rowing is a total body workout. According to the American Fitness Professionals Association, rowing consists of 65-75% leg workout and 25-35% upper body workout.

Top 9 Benefits of Rowing Machines


The main muscle groups it targets are your.



Gluteus maximus

Rowing can also strengthen your upper body muscles, including

Pectoral muscles


Abdominal muscles


Your leg muscles are primarily engaged during the drive portion of the stroke or when pushing off a foot stretcher.

2. People of all fitness levels can try it

As long as you have access to a rowing machine, you can add rowing to your workout routine. This exercise is also considered safe for people with low vision and the blind. a 2015 study that included 24 people with low vision found that rowing 5 days a week for 6 weeks significantly reduced fat mass and overall fat percentage.

In addition, participants' cholesterol levels decreased and their back strength and trunk flexion increased significantly.

3. Low impact

Rowing burns a lot of calories without increasing the stress on your joints. It allows you to control movement and pace and is a great exercise for active recovery. It is sometimes recommended as an exercise option for people with early osteoarthritis.

An 8-week study of 24 people in 2014 found a 30% increase in joint torque or rotation in the elbows, shoulders, low back and knees.

This was not the case for high-impact exercises such as running and strengthening exercises.

4. You can meditate

Rowing is good for the mind and body. While you may find the most calming benefits by rowing on the water, you can still achieve a certain level indoors. This comes from the smooth gliding motion you can create on the ergometer and the repetitive motion that puts your brain on autopilot.

This involves the four phases of rowing, which are





Rowing also promotes the release of endorphins, which are feel-good hormones that reduce stress.

5. It's good for your heart and lungs

As aerobic exercise, rowing strengthens your cardiovascular system, including your heart, blood vessels and blood. This system is responsible for transporting vital substances, such as nutrients and oxygen, throughout your body.

Because rowing is such an intense workout, your heart must work hard to deliver more blood to your body. This can improve the strength of your heart.

This may be beneficial for those who have or may be at risk for heart disease. 6.

6. It builds strength and endurance

Rowing combined with strength training and aerobic exercise will help build strength and endurance.

Strength is your ability to exert maximum force in a very short period of time - think jumping, accelerating to a sprint, or hitting a sandbag or baseball.

If you row correctly, you will use your leg muscles to propel your body backwards, and your arm muscles to actually row, both of which require strength.

Endurance is your body's ability to sustain an activity (such as rowing) for a long period of time. Rowing examines two forms of endurance - cardiovascular and muscular.

7. Efficient

Even if you don't have a lot of time, rowers can help you achieve your goals.

Since this is a total body workout, you will be working major muscle groups and performing aerobic and strength exercises.

In addition, short bursts of strenuous exercise, such as high-intensity interval training (HIIT), are known to increase heart function and excessive post-exercise oxygen consumption. In other words, you'll burn more calories at the end of your workout.

A recent study found that low-intensity HIIT (less than 15 minutes per session) produced similar or even greater improvements in fitness levels, blood sugar control, blood pressure, and heart function than high-intensity HIIT or moderate-intensity continuous training.

It's a great alternative to the treadmill or elliptical

When it comes to fitness equipment in the gym, at first you may overlook the rowing machine.

However, this may change once you compare it to other fitness equipment such as treadmills and ellipticals.

For example, treadmills focus primarily on your lower body, while ergometers provide a full-body workout.

While both the rower and elliptical work on both the upper and lower half of your body, the rower requires more effort from your upper body and abdominals with each stroke.

Also, if you live in an apartment or condo with neighbors below you, a rowing machine is much quieter than a treadmill. Rowing machines also tend to be more affordable than treadmills.

9. This machine is good for at-home workouts

A treadmill or weight rack setup can take up quite a bit of space in a home gym, especially if you have moonlight in your living room as a workout space.

Many rowers can be folded up so you can put them away when not in use - a nice perk. You can even get creative and use a rower for strength workouts. Core workout, anyone?

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