Rowing machines are one of the most popular pieces of equipment at the gym, and for good reason – they offer a wide range of benefits! In this article, we will discuss 16 of those benefits, and also give you some tips on how to reap results faster. Rowing is a great exercise for both beginners and experienced athletes, so read on to find out why you should be using a rowing machine!
For all Crossfit athletes out there, I’ll contextualize the article within the sport. But these principles are applicable whether you’re doing Crossfit or are just looking for a great workout.
Why should you use rowing in your training?
A rowing machine, unlike other workout machines, works all of your muscles in and out while having little impact. Still not convinced that a rower is a good exerciser for you? Scroll down to learn how using a rower will benefit you in many ways.
General Rowing Benefits:
Rowing is a good warmup
There is a lot of debate over whether rowing is an effective warmup. Some people believe that it is because rowing mimics the motions of other sports such as running and cycling. Others contend that rowing does not generate enough heat to make a significant difference in preparing the body for activity. The truth is that rowing can be an effective warmup if used correctly.
Rowing is a great way to loosen up the muscles and get them primed for activity. It also helps increase blood flow and heart rate, which can lead to better performance later on. Additionally, rowing can help improve flexibility and range of motion. All of these factors make rowing an excellent choice for a warmup.
If you are looking to get the most out of your workout, you should warmup properly. Rowing is especially beneficial for athletes who participate in sports that involve running and jumping. By using rowing as a warmup, you can help reduce the risk of injury and improve your performance. Give rowing a try as part of your warmup routine and see how it works for you. You may be surprised at the results!
It’s a full-body workout
Rowing is an effective full-body workout because it engages multiple muscle groups at once. When rowing, you use your arms, back, chest, hips and legs simultaneously. This means that you are working every major muscle group in your body with each stroke. As a result, rowing can help you burn more calories and achieve faster results (weight loss, better cardio engine, whatever your goals are).
It’s very efficient for weight loss and fat burning
Rowing is one of the best exercises to burn calories. In just 30 minutes, you can burn up to 350 calories. Rowing also provides a great cardio workout that helps improve your overall health and fitness levels. Plus, rowing is low impact so it’s easy on your joints, making it a good choice if you have any injuries.
For those who utilize rowing as a fat-burning exercise, the number of calories burned during a rowing session is determined by a variety of factors.
The effectiveness of each lifting session is affected by a variety of things, including:
- Your age and weight
- The intensity of the activity you’re performing
- Your body composition (fat to muscle ratio)
- Your basal metabolic rate (the number of calories you burn when doing basic life activities)
A 155-pound individual rowing at a moderate speed for 30 minutes can burn 252 calories, according to Harvard Health. Rowing at the same speed for the same length of time as a 185-pound person can burn 294 calories.
The more weight you have, the more calories you burn while doing any sort of exercise. The chart above illustrates that as you gain weight, your calorie consumption grows at an equal rate.
It’s great for strength conditioning
Rowing is a great exercise for strength conditioning because it works all the major muscle groups in your body. The rowing motion engages your arms, chest, back, glutes, and hamstrings, making it an efficient way to strengthen and tone these muscles.
Rowing build stamina and endurance
Rowing is an aerobic exercise that engages the entire body, and it’s considered one of the best exercises for overall conditioning. Rowing strengthens your heart and lungs while improving your endurance. In fact, rowing can help you achieve a high level of fitness faster than many other forms of exercise.
That’s why it’s such a stable in Crossfit. It’s a proven way to improve endurance and lactic acid tolerance.
It’s a great alternative to running
Rowing is a low-impact exercise, meaning it does not put a lot of stress on your joints. This can be great for those who are looking for an alternative to running, which can be hard on your joints. Rowing also provides a full-body workout. When you run, you primarily work your lower body. With rowing, you work your upper and lower body, as well as your core. This can help you see results faster.
Rowing is also a great exercise for those who are looking to improve their cardiovascular health. Rowing can help improve your heart rate, lung function, and overall endurance. Running can also provide these benefits, but rowing is a less-intensive exercise, which can be great for those who are just starting out.
Rowing Benefits for the body
Rowing improves your grip strength
Yes, rowing can improve your grip strength. If you’re a Crossfit athlete, you know how grip strength is important. From linking a ton of pull-ups, deadlifts, swings or exhausting yourselves doing double-unders, we do a lot of taxing grip movements.
So when you row, every stroke is made stronger by the muscles in your forearms and hands, thanks to the simple fact of pulling. According to a research published in the journal Clinical Interventions in Aging, grip strength is an excellent predictor of good health among older individuals, and it’s linked to overall strength, upper limb function and bone density.
“It’s not a signal to clench hard,” cautioned Fuhrmann. “I don’t want anybody death-gripping the handle!”
It improves your posture
Rowing is an excellent way to improve your posture. The repetitive motion of rowing helps to strengthen and stretch the muscles in your back, neck and shoulders. This can help to correct poor posture and prevent future problems.
Rowing is low impact and joint-friendly
Rowing is low impact because the rowing action uses around 85% of your muscles, which is considerably less than running (95%) or biking (100%). This means that you’re not putting as much wear and tear on your joints with each rowing stroke. In fact, rowing has been shown to be one of the best exercises for improving joint health and reducing the risk of arthritis.
It can improve heart health
Rowing is an excellent exercise for improving heart health. It strengthens the heart muscle, helps lower blood pressure, and reduces bad cholesterol levels. In addition, rowing is a low-impact exercise, which is gentle on the joints and helps prevent injuries.
It can seriously tone your muscles
Rowing is a total body workout that engages all the major muscle groups. Rowing works your arms, back, shoulders, abs and legs. The rowing stroke provides an excellent cardio and strength workout at the same time.
Rowing Benefits for the mind
It help creates mental toughness
Rowing is one of the most complete exercises because it engages so many muscle groups simultaneously. It also requires a high level of mental toughness. In order to achieve consistent results, you need to be mentally tough and focused when rowing. If you want to improve your pain cave tolerance, you need to row more. Did you know that Mat Fraser did a 5k row every day for a year? Yeah, that may have helped impose his dominance in the sport.
It improves your self-confidence
Rowing is one of the most effective exercises for improving self-confidence. When rowers see themselves progress and achieve new milestones, they feel good about themselves. Rowing also provides a sense of accomplishment – when you finish a rowing workout, you know that you have done something great! This feeling can help boost your confidence and become a better overall athlete.
It can help prevent cognitive decline
Rowing is a great exercise for preventing cognitive decline. It increases blood flow and oxygen to the brain, which helps keep your mind sharp. In addition, rowing is a complex exercise that requires focus and coordination, which can help keep your mind active.
It can bring you to an almost meditative state
When you row, your mind has to completely focus on the task at hand. You can’t think about anything else – you have to be in the present moment. This type of concentration can be incredibly meditative and calming.
Rowing also allows you to completely clear your mind. There’s no room for anything else when you’re rowing – all you can focus on is the motion of the boat, your breathing, and the movement of your muscles.
Rowing can help reduce stress
Rowing is a great way to reduce stress. The rhythmic motion of rowing provides a calming effect, and the challenging workout can help you forget about your troubles for a while.
Rover Benefits FAQ
Does a rowing machine help lose belly fat?
Yes, rowing machines are great for targeting the abdominal region. In addition to helping you lose belly fat, rowing machines offer a host of other health benefits
How long should I use a rower?
This is a common question that we hear at our gym. The answer: it depends. Ideally, rowing should be done every day for optimal results, but if that’s not possible, aim to row three times per week. Consistency is key when it comes to rowing! If you can only row once a week, that’s still better than not rowing at all.
If you’re just starting out, begin with five minutes and gradually add time each session. If you’re more experienced, aim for 20 to 30 minutes per session. Remember to focus on your breathing – inhale through your nose and exhale through your mouth. This will help you row with proper technique and get the most out of your workout.
How much does a rower cost?
This is a common question that people have when they are considering purchasing a rowing machine. The cost of a rowing machine can vary depending on the type and quality of the machine. However, in general, you can expect to pay anywhere from $150 (for an entry-level rower) to $2000 for a high-quality rowing machine.
So there you have it, 16 amazing benefits you get by hopping on a rower. Did I miss anything? Let me know in the comments!