Have you ever seen a rowing machine at the gym but hesitated to try it because it seemed complicated and difficult for beginners to use? Many people simply pass it by, thinking it's only suitable for athletes or heavy training.
This article will discuss what a rowing machine is and its benefits for cardio training. It covers how it works, the muscles it trains, and why it's suitable for both beginners and regular exercisers.
What is a Rowing Machine?
A rowing machine is a cardio exercise machine designed to simulate the motion of rowing a boat in water. It combines leg thrusts, arm pulls, and core muscle work in a single, connected series of movements.
Rowing machines work using a resistance system such as air, magnets, water, or hydraulics. As you pull the handles and push with your feet, the weight adjusts to the amount of force you exert, making the workout feel natural and controlled.
The rowing machine movement consists of four main phases: catch, drive, finish, and recovery. This sequence ensures that power starts in the legs and is then efficiently transferred to the back, arms, and core.
The rowing machine is not only a calorie burning tool, but also trains almost all the muscles in the body. The thigh muscles , hamstrings, back, shoulders, arms and core work simultaneously in each pull.
Because it's performed in a seated position without impact, the rowing machine is a low-impact, joint-friendly exercise. This makes it suitable for beginners, overweight individuals, and those seeking a safe and sustainable cardio workout .
Also read: Just 30 Minutes! Cardio Can Burn This Many Calories
How Rowing Machines Work
The way a rowing machine works focuses on converting the rowing motion into a training load through a resistance system. The harder and faster you row, the greater the resistance your body must overcome.
Each type of rowing machine has different resistance characteristics, such as air, water, magnetic, and hydraulic. Air and water rowing machines feel more realistic, while magnetic and hydraulic rowing machines are quieter and more stable for home workouts.
The rowing movement always begins with the feet, not the arms. During the drive phase, the legs push hard, followed by a pull from the back and arms until the handles are close to the chest.
After the finish phase, the body returns to the starting position through a controlled recovery phase. This rhythm distributes the training load evenly throughout the body and prevents it from concentrating on a single muscle.
Leg muscles are the primary driving force, assisted by the back, shoulder, and core muscles to maintain body stability. With proper synchronization of movements and tempo, the workout feels more efficient, safer, and more effective for both cardio and strength training.
Also read: To Lose 1 Kg, Here's How Many Calories You Need to Burn
Benefits of Training Using a Rowing Machine
1. Improves Heart and Lung Health
The rowing machine is an effective cardio exercise tool for improving heart and lung performance. The rhythmic rowing motion increases the heart rate in a steady and controlled manner.
Regular rowing training helps improve cardiovascular endurance and blood circulation efficiency. You can adjust the intensity to suit your body type, from light to high-intensity intervals.
2. Train your back, arm, and leg muscles
One of the advantages of the rowing machine is its ability to work almost every muscle in the body. The leg push works the thighs and calves, while the pull engages the back, shoulders, and arms.
This exercise is functional because it works muscles together, not in isolation. As a result, strength , coordination, and balance naturally improve.
3. Burns Calories and Helps Weight Loss
Because it involves many large muscles, rowing machine exercises require a significant amount of energy. This is why rowing burns a relatively high number of calories .
When done consistently and combined with a balanced diet, rowing machines can help create a calorie deficit. The effects are felt not only during exercise but also afterward, as metabolism is boosted.
4. Low Impact Exercises for Joints
Rowing machines are a low-impact, joint-friendly cardio exercise. The movements are performed without jumping or impact, so there's minimal stress on the knees and ankles.
This exercise is suitable for those who want to avoid the risk of injury from high-impact training. With proper technique, rowing machines are safe for long-term use.
5. Increase Endurance and Stamina
Rowing exercises help the body gradually adapt to physical exertion. Stamina increases with consistent training and appropriate duration.
These benefits are felt not only during exercise but also during daily activities. The body becomes more energetic and less prone to fatigue during activities.
Also read: SkiErg vs Rowing Machine: Which is Better for Fat Loss?
Rowing Machine vs. Other Cardio Exercises
1. Advantages Compared to Running or Stationary Cycling
Compared to running , rowing machines place much less stress on joints because they don't involve repeated impact. This minimizes the risk of impact-related knee and ankle injuries.
Besides being more joint-friendly, rowing machines also allow you to regulate intensity without having to increase speed drastically. You can still get an effective cardio workout without feeling overly sore after a workout.
Compared to a stationary bike , a rowing machine engages more upper body muscles, such as the back, shoulders, and arms. The workout also feels more balanced because the upper and lower body work simultaneously.
By engaging a wider range of muscles, energy burn is more efficient. This is what makes the rowing machine superior as a full-body cardio workout compared to a stationary bike.
2. Who is Suitable for Using a Rowing Machine?
Rowing machines are perfect for beginners because the intensity and resistance can be adjusted to suit your abilities. You can start with short durations while focusing on developing proper basic technique.
This exercise also helps beginners build confidence because their progress feels safer and more controlled. Without putting too much stress on your joints, you can practice more consistently.
For experienced gym users, rowing machines are an attractive option for varying cardio workouts. They can be combined with strength or interval training to increase stamina.
The flexibility of tempo and load makes rowing machines relevant for a wide range of ages and fitness goals. From maintaining heart health to improving training performance, everything can be customized.
Get the Best Rowing Machine Only at SVRG
The rowing machine is an effective full-body cardio exercise tool for heart health, muscle strength, and stamina. With proper technique, it's safe for joints and suitable for a variety of fitness levels.
If you're serious about building a consistent exercise routine, choosing a quality rowing machine is crucial. SVRG rowing machines are designed to be comfortable, stable, and durable, perfect for both gym and home workouts.
Let's start an active lifestyle today. Visit SVRG Cardio today and find the best rowing machine for effective, safe, and sustainable cardio training.
