The next time you enter your local Blink Fitness gym, you might want to consider using a rowing machine. No, you don’t have to be an ardent rower to benefit from this machine. In fact, even newbies can quickly get the hang of it once a trainer teaches them the proper form to use.
Here are some benefits of using the rowing machine:
1. It’s Terrific for Cardio
Like the treadmill and the stationary bicycle, the rowing machine is also used for cardio exercise. It works your heart and lungs intensely, and greatly boosts the health of your cardiovascular system.
2. It’s Great for Your Joints
This is perhaps the most obvious difference between rowing and running. Running over the long run is hell on your knees, and your feet get a pounding as well.
But rowing eases up on your knees and it doesn’t put any extra stress on your joints. In fact, rowing is sometimes recommended for people in the early stages of osteoarthritis.
3. You Work Out Your Whole Body
Running is mostly about the legs and the cardiovascular system. But with rowing, you’re engaging both the lower and the upper body.
Granted, the focus is about 70% on the lower body, especially on the quads, calves, and glutes. But 30% is also about the upper body, namely the pecs, arms, abdominal muscles, and the obliques.
4. Even Beginners Can Use It
Yes, you do have to first learn the proper form. A trainer can help with this, although a long-time rowing-machine vet can also give you pointers.
But once you learn the proper form, you’re good to go. It’s great for all fitness levels, including those with poor vision (or even blind people).
In addition, it increases trunk flexion and back strength, even as it reduces cholesterol levels.
5. It’s an Efficient Machine
Most of us are busy with not much time for anything else besides work, social life, and rest. So, we can’t really spend too many hours on just one machine.
But the rowing machine doesn’t need you to go at it for hours. Instead, you can use it for HIIT (high intensity interval training). These involve short bursts of intense exercise that truly maximizes results. It’s even been shown that with just 15 minutes of HIIT can offer the same improvements for cardiac function and overall fitness level than continuous training at moderate intensity.
It’s also great for weight loss. If you weigh 185 pounds and spend 30 minutes on a rowing machine, you’ll burn off 440 pounds. But you only burn off 378 calories in an elliptical machine.
6. It Helps with Stress
The repetitive motions of rowing let your mind rest, and this can help you meditate and relax. This helps with stress, and it’s well-known that stress can lead to issues with your health.
It also doesn’t hurt that rowing encourages the release of endorphins. These are the famous “feel-good” hormones that also combat stress.
7. A Rowing Machine is a Great Option for Home Use
First off, the rowing machine is generally more affordable than treadmills. It’s also quieter than a treadmill, which is important if you live in an apartment and you don’t want to bother your next-door neighbors (or the people you’re living with).
The rowing machine also doesn’t take up a lot of space in storage. That’s because a lot of these machines can be folded when not in use.
The rowing machine doesn’t hurt your knees and offers a total body workout, unlike the treadmill. And while both the rowing machine and the elliptical also work the upper body, the rowing machine requires more work from your upper body.