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If you want to get a great cardio workout, torch fat and sculpt your legs, butt and back all at the same time you need to hit the rowing machine. This often overlooked piece of gym equipment uses up to 85% of your muscles, which means it is an ideal way to get a full body workout in.
You can find the rowing machine or ergometer in the cardio section of the gym and in most CrossFit boxes. But this fairly compact piece of fitness equipment is also a great addition to your home gym and ideal for an effective home workout.
Rowing Machine Workouts Fitness Benefits
The rowing machine gives you a full-body workout and targets different areas of fitness. Regular workouts can give you some awesome cardio boosting, fat burning and muscle building benefits.
1. Gives You a Killer Cardio Workout
Using the rowing machine is a great way to warm up as it doesn’t take long to raise your heart rate, warm up your muscles and get your sweat on.
Doing a full workout on the rowing machine is an efficient way to increase your oxygen intake and build up your stamina. Plus you get all the other awesome health benefits of aerobic exercise like a stronger immune system.
2. It’s An Awesome Fat Burner
How many calories you burn through any exercise is dependent on several factors such as your age, height, and weight and fitness level. But a workout on the rowing machine can burn on average around 600 to 800 calories per hour. If you combine regular sessions on the rowing machine with a healthy eating plan it can really help you meet your fitness goals in less time.
3. Gets You Stronger & Leaner
You can build muscular strength, muscular endurance and explosive power depending on the type of workout you do on the rowing machine. It gives you a full body functional fitness workout using 60% legs, 30% core and 10% arms.
Rowing is a great workout for your lower body as it works your glutes, quads, hamstrings and calves. It strengthens your core as you incorporate your abs and back. It actually targets several different parts of your back such as your traps and rhomboids in your upper back. Along with your lats and lower back. Plus it gives your chest, shoulders, triceps and biceps a good workout.
I wouldn’t use rowing as a substitute for lifting weights on a regular basis to build muscular strength and muscle size. However, it can help work on your weaknesses and therefore help you to get better results with your weight training program. Plus it definitely does help to you to gain stronger leaner legs along with a toned butt and core.
It’s not only your weight lifting that can benefit from incorporating rowing into your weekly workouts. As it’s a functional fitness exercise it can help you achieve better results in all sorts of physical activity that requires endurance and explosive power.
4. Rowing Machine Workouts Are A Low Impact Exercise
Unlike running, rowing is a low-impact yet highly effective exercise. As you are working out while seated there is less stress on all your lower joints such as hips, knees and ankles. So you can get an intense workout without risk of getting injured.
5. It’s A Great Work-out for Any Fitness Level
If you are just embarking on your fitness journey the rowing machine is a great way to start. They are easy to use and suitable for all ages and abilities to get in a full body workout.
6. You Can Easily Do It At Home
There is a wide range of affordable rowing machines available online that you can buy to use at home. Having your own to use in the comfort of your home is great for getting in a workout at a time that’s convenient for you.
7. Rowing Is A Great De-Stressing Exercise
The combination of aerobic exercise and feeling your muscles working hard will increase your body’s production of endorphins. These feel good chemicals are great for combating stress and fighting fatigue.
So, if you’re short on time and looking for a cardio boosting, fat burning, muscle building workout then you might want to consider the rowing machine. It’s a safe, low impact exercise that anyone can do no matter your current fitness level.
How To Use The Rowing Machine
There are four different phases of a proper rowing stroke and they are called
- The Catch
- The Drive
- The Finish
- The Recovery
Watch the video below to see the proper rowing technique and learn how these four phases blend together so that you have a smooth continuous stroke.