Rowing Machine Benefits - Full Body Cardio and Strength Training

Rowing Machines Provide an Effective Full-Body Workout

Rowing is an excellent form of cardiovascular exercise that works all the major muscle groups in the body. Using a rowing machine at home or the gym is a great way to get a full-body workout that burns calories and builds lean muscle.

Rowing Works Multiple Muscle Groups

Some of the benefits of using a rowing machine include:

• Arms - Rowing works the biceps, triceps, shoulders, and back muscles as you pull the handle towards you.
• Core - As you engage your arm and leg muscles to row, your abdominal muscles have to work hard to support and stabilize your spine.
• Legs - Driving with your legs on each stroke activates your quadriceps, glutes, hamstrings and calf muscles.

Very few cardio exercise machines work as many muscle groups at once as a rowing machine does. This leads to more calories burned during your workout.

Low-Impact Cardio Exercise

Using a rowing machine provides an intense cardiovascular workout to raise your heart rate and burn calories, but the rowing motion is actually fairly low-impact on your joints. This makes rowing an ideal option for people who suffer from pain or injuries that prevent high-impact exercises like running.

The smooth motion of rowing eliminates the pounding effect on your joints that you get from exercise machines like treadmills or ellipticals. This makes it a more joint-friendly cardio option.

Rowing Burns Calories and Boosts Metabolism

One of the biggest health benefits of using a rowing machine regularly is that it burns a high number of calories and helps boost your metabolism.

Rows Effectively Burn Calories

Rowing works major muscle groups, meaning your body burns through calories and fat stores in order to fuel your muscles. In fact, you can burn just as many calories rowing as you would running or cycling:

• A 155 pound person rows at a moderate pace for 30 minutes they can burn around 210 calories.
• Rowing for an hour at this pace would burn over 400 calories - similar to running at a 6 mph pace.

This makes the rowing machine an incredibly efficient full-body strengthening exercise for weight loss and fat burning.

Increased Metabolism from Muscle Building

As rowing works so many major muscles, it stimulates muscle growth over time. The more lean muscle mass you have, the more calories your body burns at rest. This boosts your metabolism, making it easier to lose or maintain weight.

Many people add rowing machine workouts to their routine specifically to build muscle mass and consequently raise their daily calorie burn.

Additional Benefits of Rowing Machine Exercise

Along with being an efficient calorie-burning exercise, using a rowing machine has additional health benefits including:

Enhanced Cardiovascular Health

Rowing raises your heart rate for an extended period, enhancing cardiovascular fitness. As your cardio endurance improves, everyday activities like walking up stairs become easier. Your heart also pumps more efficiently protecting against disease.

Increased Stamina

Regular rowing machine workouts will boost your muscle endurance and stamina. Youll find you can exercise harder and longer without becoming fatigued as quickly. This carries over into all areas of life too.

Full Range Spinal Motion

The rowing stroke encourages full extension and flexion of the spine through the legs, hips and torso. This spinal motion is often restricted in daily life which can cause back pain. Rowing machine exercise enhances spinal health.

Beginner Guidelines for Using a Rowing Machine

If you're new to using a rowing machine, following some basic beginner guidelines will help you get the most out of your workouts safely and effectively:

Learn Proper Rowing Technique

Before hopping on a rower, learn the correct biomechanics of the rowing stroke from an experienced rower or trainer if possible. Proper form will engage the right muscles and prevent injury.

Start Slowly and Focus on Form

When first beginning, row slowly focusing on the correct motions rather than speed. Stand next to the machine and mimic the movements to help learn. Perfect your technique before increasing pace or resistance.

Begin with Shorter Workouts

If new to rowing machines, start with shorter 10-15 minute workouts at an easy pace. This allows your muscles time to adapt safely before progressing to 30 minute cardio sessions.

Using proper form and building duration gradually will help you benefit from all the excellent muscle sculpting and calorie burning perks of this full-body cardio machine.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.