Rowing machine workouts provide greater cardiovascular benefits compared to typical aerobic exercises
Rowing machines, once a staple of gym workouts in the 80s and 90s, have made a comeback in recent years, thanks in part to their inclusion in fitness races like HYROX. This resurgence is not without reason, as rowing offers a full-body workout that treadmill running simply cannot match.
Rowing works about 70–85% of your muscles, including your legs, glutes, core, back, shoulders, and arms. Unlike treadmill running, which primarily recruits your quads, hamstrings, glutes, calves, and core, rowing involves a combination of both pushing and pulling movements. This means that rowing engages your upper body muscles such as the biceps, upper back, and shoulders, making it a more balanced workout.
One of the key benefits of rowing is its low-impact nature. This makes it easier on your joints while still building muscle and cardiovascular fitness. In an eight-week study from 2021, beginners who rowed three times a week saw an approximately 10 percent increase in their VO2 max, a measure of the efficiency of the heart pumping oxygen to muscles during exercise.
Rowing is also an intense cardio workout. According to Cameron Harris, managing director at Truth Fitness, the rower allows for working at very high intensities because it doesn't restrict like running due to physical body weight. This means that you can push your heart rate up to 92 percent plus of max, and hold it there for longer, contributing to an increase in VO2 max.
A study from 1995 found that elite athletes reached the same peak VO2 on a rowing machine and a bike, indicating that the rower can push the heart-and-lung system to its limit. The benefits of rowing include improved cardiovascular fitness and increased VO2 max.
An electromyography study from 2023 found that rowing engages 80-85 percent of the body's main muscles, more than treadmill running or using a cross trainer. This makes rowing a more comprehensive exercise option, working multiple large muscle groups simultaneously, including legs, hips, core, back, and arms.
Rowing is particularly effective for individuals who might struggle with running due to weight, as it allows for a more intense cardio workout without the same physical strain. For example, a 22-pound overweight person running might find their knees causing them to tap out before their lungs do. However, with a rowing machine, the heart, lungs, and VO2 max can be taken to their maximum capacity.
In conclusion, while treadmill running primarily strengthens the lower body muscles involved in walking and running, rowing offers a more balanced workout, engaging the upper body muscles as well. Rowing is also a low-impact exercise that can be intense and effective at boosting VO2 max, making it a great addition to any workout routine.
- The resurgence of rowing machines in recent fitness trends can be attributed, in part, to their effectiveness as a comprehensive exercise option that engages about 80-85% of the body's main muscles, as demonstrated in an electromyography study from 2023.
- Rowing machines, particularly appealing for individuals who may struggle with running due to weight, provide a more intense cardio workout without the same physical strain, as seen in a comparison where a 22-pound overweight person running might tap out before their lungs do, while a rowing machine allows the heart, lungs, and VO2 max to be taken to their maximum capacity.
- In an eight-week study from 2021, beginners who rowed three times a week saw an approximately 10 percent increase in their VO2 max, a measure of the efficiency of the heart pumping oxygen to muscles during exercise, indicating rowing's potential benefits for health-and-wellness and fitness-and-exercise.
- Rowing offers a more balanced workout compared to treadmill running, as it involves a combination of both pushing and pulling movements that engage the upper body muscles such as the biceps, upper back, and shoulders, in addition to the lower body muscles, making it a suitable choice for both health-and-wellness enthusiasts and fashion-conscious individuals seeking a stylish and effective workout regimen.
