Rowing has many advantages; you don’t have to be a competitive rower to enjoy them.
Learn this: Ergometers, another name for rowing machines, put your upper and lower bodies to use with each stroke.
Your muscles will become stronger and more toned, and your endurance will increase. Additionally, rowing has some unexpected advantages for your heart and lungs. The eight advantages of rowing are examined in this article.
1. Rowing is a full-body exercise.
Common misconception: Rowing doesn’t just use your arms. In actuality, rowing works the entire body. You might know that running on a treadmill can burn lots of calories, while using a rowing machine burns even more calories and uses the entire body by engaging every important muscle group.
The rowing movement, according to the American Fitness Professionals Association, involves 25–35% upper body labor and 65-75% leg activity.
The main muscle groups it targets:
Rowing can also develop the muscles in your upper body, including:
- stomach muscles
The drive phase of the stroke, or pushing off the foot stretcher, is when your leg muscles are most heavily used.
2. People of all fitness levels should give it a go.
Rowing may be included in your training regimen if you have access to an ergometer.
Additionally, it has been shown that this exercise is safe for persons who are blind and have low eyesight.
A 2015 research of 24 adults with limited eyesight discovered that rowing five days a week for six weeks significantly reduced fat mass and the percentage of total body fat.
Additionally, the individuals’ cholesterol levels dropped, and their trunk flexion and back strength improved considerably.
3. It is low-impact
Without additional strain on your joints, rowing burns many calories. It is an excellent workout for active rehabilitation since you can regulate the movement and tempo.
It is occasionally suggested as a kind of exercise for those with osteoarthritis in its early stages.
Research conducted in 2014 on 24 participants over the course of 8 weeks showed that joint rotations or torques in the elbow, shoulder, lumbar, and knee increased by 30%.
However, this cannot be stated in high-impact workouts like plyometrics and sprinting.
4. It can be meditative
Rowing involves a mind-body link.
While rowing outdoors on a body of water may have the most relaxing effects, you may still attain some of these effects indoors.
This is due to the ergometer’s ability to simulate a smooth, gliding motion and the repetitive motions that cause your mind to function automatically.
This involves the row stroke’s four stages, which are the:
Endorphins, the chemicals that make you feel good and lower stress, are also released while you row.
5. Your heart and lungs will thank you.
Your cardiovascular system, which consists of your heart, blood vessels, and blood, is strengthened by rowing as a cardio workout. This system is in charge of distributing vital substances like oxygen and nutrition throughout your body.
Because rowing is such a demanding exercise, your heart must work extra hard to pump more blood into your body. This may strengthen the heart.
This may be helpful for people who already have cardiac issues or may be at risk for developing them.
6. It increases stamina and strength
Rowing can help you develop your power and endurance by combining aerobics and strengthening.
Power is the capacity to apply the greatest force in the shortest possible period. For example, consider jumping, accelerating to a run, or striking a punching bag or a baseball.
If you row properly, you will utilize your arm muscles to row and your leg muscles to move your body backward, both of which demand strength.
Your body’s capacity for endurance determines how long you can continue to do an activity, such as rowing. The physical activity of rowing tests both muscle and cardiovascular endurance.
7. It works well
The rower can help you accomplish your objectives even if you’re short on time.
You’ll train all the major muscle groups and receive cardio and strength exercises because it’s a full-body workout.
Intense exercise performed in short bursts, such as high-intensity interval training (HIIT), is also proven to improve heart function and post-exercise oxygen consumption. In other words, you’ll continue to burn calories even after your workout.
Compared to high volume HIIT or moderate-intensity continuous training, a recent study indicated that low volume HIIT, lasting less than 15 minutes each session, can result in comparable or even higher increases in fitness level, glycemic management, blood pressure, and cardiac function.
8. It’s a wonderful substitute for the elliptical or treadmill
The rowing machine may first go unnoticed when it comes to gym equipment.
This may alter, though, if you contrast it with other workout equipment, such as the elliptical and the treadmill.
For instance, the ergometer offers full-body exercise, whereas the treadmill mostly targets your lower body.
While the elliptical and the rowing machine train the upper and lower body, the rowing machine places more of a demand on your upper body and abs with each stroke.
A rowing machine is much quieter than a treadmill if you live in a condo or flat with neighbors below you. Additionally, rowing machines are often less expensive than treadmills.