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Benefits Of A Rowing Machine

Do you walk straight past the rowing machine when you go to the gym? Many people don’t bother to use the rowing machine at all, but if you don’t give it a try you could be missing out on all sorts of health and fitness benefits. If you’d like to learn more about how a rowing machine could benefit your exercise regime then read on to find out more!

Cardiovascular Exercise

You might not know this, but as the rowing machine raises your heart beat and gives you an aerobic workout it is actually classified as a cardio machine.  Cardiovascular exercise can help you lose weight, but it is also important because it can increase your lung capacity, help your body circulate blood, keep your heart healthy and improve your general health and fitness. You should engage in cardiovascular exercise at least three-four times a week, and just half an hour on the rowing machine (or ten minutes of HIIT training) can really improve your health.

Natural Movement

The gym is full of machines which simulate various movements or isolate specific parts of your body, but you will normally get the best results from natural movements like running, lifting free weights, or rowing.

The rowing machine is obviously beneficial if you are planning on rowing in a real boat, but even if not it can still provide you with a thorough full-body workout.

Low Impact

The rowing machine is a source of low impact exercise. As you will use the rowing machine in a seated position and you won’t have to put much pressure on your knees or joints, you should be able to use the machine even if you normally suffer from joint pain or knee problems.

Low impact exercise is less likely to result in injury and it is a good choice for people who are worried about damaging their joints during a workout. Rowing can actually improve your joint and muscle mobility because it works on various muscles throughout your body without straining them. This will help loosen your muscles, increase your flexibility and actual lessen joint pain in the long run.

Burn Those Calories!

It is recommended that if you want to lose weight you should cut around 500 calories each day. You could cut this by exercise alone (less than an hour on the rower would burn the necessary 500 calories), you could do it by diet alone (smaller portions, fewer snacks etc.), or you could use a combination of exercise and small dietary changes to easily cut your calorie consumption without missing out on the necessary nutrients that you need to stay healthy.

Rowing for just thirty minutes (or less) and eating a healthy diet will help you lose any excess weight and improve your health.  If you used the rowing machine you could burn an average of 600 calories an hour, and even half of that could still help you lose weight if it is combined with a healthy diet.

Full Body Workout

One of the best things about the rowing machine is that it gives you a full body workout. The ‘rowing’ part of the motion forces you to engage your upper body, whilst the leg motion will utilise your leg muscles and glutes. Some of the muscles you will be using during your row is your quads, hamstrings, abs, lower spine, and leg muscles.

Rowing will help you increase your upper body strength as well as reduce back pain and improve your posture. Rowing will also work out your core to help you get closer to that flat stomach or rock hard abs.

You’re In Control!

Many rowing machines have resistance levels which are directly controlled by the user, so the harder you work the harder the resistance will become and when you slow down the resistance will slow down with you. This means that you will continue to improve without necessarily even realising it!

Most rowing machines will also have a manual resistance mode which you can control via buttons/display screen if you want to set your resistance at a specific level.


Many rowing machines will come with a digital display which shows you the hypothetical distance you will have travelled, the total time you have been working out, the calories you have burned and more. These displays can help keep you motivated and help you focus on specific goals, plus some rowing machines will also have workout programmes which you can use if you want to concentrate on a certain goal.

Easy To Use

The rowing machine is pretty easy to use, it involves sitting down so you don’t have to worry about putting too much pressure on your joints, and the motion is pretty easy to get used to.

Group Or Solo Activity

Rowing can easily become a group activity. If you feel more comfortable going to the gym with a friend then the rowing machine is a good choice because you can both row alongside each other and chat whilst you exercise. You may even find that your local gym has rowing classes where you can follow instructions and rely on others for support and tips.

If you prefer to work out solo then you can also use it as part of your workout or even buy your own rowing machine to use in the comfort of your own home. Rowing machines tend to be a little cheaper than other exercise machines, so you could always just buy your own and use it in your own time.

Easy To Multi-Task

If you are short on time or you want a distraction from your workout then the ability to multi-task whilst you exercise may be beneficial. If you buy your own rowing machine you should be able to use it whilst you watch TV, listen to music, talk to your friends etc.


Rowing machines offer many health and fitness benefits, but many people don’t know how beneficial they are or don’t really know how to use them. As a result, the rowing machine is less popular than other cardio machines, which means that it should be available at the gym and it tends to be cheaper if you want to buy your own rowing machine for home use.

If you are looking for a lower impact machine which offers a cardio workout without the strain and pain of the treadmill then why not give the rowing machines a try?



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