Is Rowing a Good Full Body Low Impact Cardio and Strength Workout?

Is Rowing a Good Workout?

Rowing is an effective and efficient full-body workout that provides both aerobic and resistance training. The unique rowing motion works over 84% of the body's muscles, making it an excellent choice for overall fitness. Many professional athletes and fitness enthusiasts turn to rowing machines and on-water rowing as part of their training program. If you're looking to get in shape, rowing delivers results.

The Benefits of Rowing

Here are some of the top reasons rowing is considered an excellent workout:

• Full-body workout - Rowing engages all the major muscle groups including arms, legs, back, shoulders, core, glutes and quads.
• Low-impact - The smooth motion of rowing minimizes stress on the joints. It's a great option if you have injuries or joint pain.
• Calorie burn - Rowing burns between 400-1000 calories per hour, depending on your weight and intensity.
• Aerobic and anaerobic - Rowing provides both cardio/endurance training as well as resistance/strength training.
• Builds fitness - Regular rowing improves cardiovascular health, muscular strength, endurance and metabolism.

Muscle Groups Worked

Here's an overview of the major muscle groups utilized during rowing:

• Legs: Quadriceps, hamstrings, glutes, calves
• Back: Latissimus dorsi, lower back, trapezius
• Arms: Biceps, triceps, shoulders
• Core: Rectus abdominis, internal/external obliques, lower back

As you pull the handle towards your sternum, you engage the muscles of the back, biceps and lats. Pushing back with the legs involves the quads, glutes and hamstrings. Execution of each stroke requires core engagement and rotation to maintain proper form.

Cardiovascular and Resistance Training

Rowing provides both aerobic endurance training as well as resistance/strength training making it a time-efficient full body workout. Here's an overview of the cardiovascular and resistance benefits:

• Cardiovascular endurance - The continuous rowing motion elevates heart rate comparable to running or biking. Steady state rowing is effective for improving cardiovascular health.
• Muscular strength/endurance - The resistance applied while rowing leads to strength gains comparable to weight lifting. Rowing engages a wide range of upper and lower body muscle groups.
• Anaerobic training - High intensity interval rowing efforts boost anaerobic power. This helps improve speed, power and athletic performance.

How Long To Row For Fitness

How long and how often you need to row depends on your specific goals. Here are some general rowing duration recommendations:

• Weight loss - Row moderately for 30-45 minutes at least 3 times per week.
• Improve endurance - Do longer rows of 45-60 minutes 3-4 times per week.
• Build strength - Row 10-30 minutes with higher resistance 3 times per week.
• Boost speed/power - Try intervals of 20 seconds hard rowing and 40 seconds rest.

Tracking time, distance, pace, strokes per minute and power output can help evaluate your progress. Most rowing machines have performance monitors, or you can use a fitness tracker.

Benefits Beyond Fitness

In addition to physical fitness, rowing offers several other evidence-backed benefits:

• Weight loss - Rowing burns significant calories which can help you lose weight, especially with a healthy diet.
• Reduced stress - The rhythmic nature of rowing produces a "meditation in motion" effect that reduces stress.
• Lowered blood pressure - Aerobic exercise from rowing can help control and reduce blood pressure.
• Increased longevity - People who row have significantly higher life expectancy due to the cardiovascular benefits.

Getting Started with Rowing

Here are some tips for beginning a rowing workout routine:

• Take the time to learn proper rowing technique - This will maximize efficiency and avoid injury.
• Start slowly and focus on form - Beginners should row at an easy pace to nail down the form.
• Gradually increase duration and intensity - Add 5-10 minutes per session until you reach your desired workout time.
• Listen to your body - Take rest days as needed and allow for recovery between workouts.
• Use variety - Switch between steady state and intervals to get the benefits of both.

Investing in a rowing machine or joining a rowing class are great options for beginners. Tracking your pace, distance, power and heart rate will help gauge your improvements. Sticking with rowing workouts regularly will allow you to build cardio, strength and burn calories.

Conclusion

Rowing offers an efficient, low-impact exercise that activates over 80% of the muscles. It provides both endurance and resistance training, leading to fitness gains comparable to biking or weight lifting. Rowing just 30-45 minutes a few days per week is enough to start seeing the benefits. Beyond physical fitness, rowing also boosts longevity, helps manage weight and reduces stress. For a full-body workout with both cardio and strength building benefits, rowing is a top-tier exercise option.

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.