For those seeking an effective and versatile workout to aid in weight loss and improve overall fitness, rowing presents a compelling option. Often overlooked, the rowing machine, or ergometer, offers a full-body workout with numerous health benefits. Rowing is a popular exercise meant to mimic the motion of rowing a boat by using one of many machines, the most common of which is the flywheel rower.
Why Rowing?
Rowing stands out as a comprehensive exercise that strengthens muscles and boosts cardiovascular fitness simultaneously. With proper form, it engages a remarkable 86 percent of your muscle groups, working your cardiovascular system, triceps, arms, quads, glutes, hamstrings, core, back, and shoulders. Kate Fahy, MD, a family doctor who specializes in sports medicine at UW Medicine in Seattle, says indoor rowing is a great full-body workout that hits the core, arms, and legs and improves both endurance and heart health.
Debunking Rowing Myths
Many misconceptions surround rowing, often due to a lack of familiarity with the exercise. Let's address some common myths:
- Myth: It's just an upper-body workout. Rowing recruits about 86 percent of your muscle groups and uses your glutes more than most forms of cardio.
- Myth: It’s super high-impact. Rowing allows you to train at high intensities with minimal joint stress. It can even increase bone density, particularly in the spine and trunk.
- Myth: It’s just for trainers or former crew athletes. Rowing is one of the most effective, low-impact, time-efficient workouts anyone can do.
- Myth: It’s really hard to do it correctly. While proper form is essential, numerous resources, including in-person classes and streaming workouts, make indoor rowing user-friendly.
Rowing for Weight Loss: How It Works
Rowing can indeed support weight loss efforts. Improved anaerobic conditioning plus muscular endurance supports weight management, says Chris Chang, CPT, a personal trainer and senior director of exercise science at Ergatta. Here's how:
- Calorie Burning: Rowing burns an estimated 481 to 713 calories per hour. Creating a calorie deficit is essential for fat loss, and rowing can contribute significantly to this.
- Muscle Building: Rowing works nearly every major muscle group, triggering new muscle growth, especially for beginners. Added muscle boosts resting metabolic rate, increasing calorie burn even at rest.
- Fat Mobilization: Exercises like rowing help mobilize fats in your body so that they can be used as energy.
Rowing vs. Other Cardio Options
When comparing rowing to other cardio exercises like running and elliptical training, several factors come into play:
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- Running: Running generally burns slightly more calories than rowing. However, running is a higher impact exercise, making rowing a better option for individuals with joint issues.
- Elliptical: Both rowing and elliptical training provide low-impact, full-body workouts. While an elliptical may burn slightly more calories in some cases, rowing engages more muscles.
Ultimately, the best choice depends on individual preferences and needs.
Mastering Rowing Technique
Proper rowing form is crucial for maximizing benefits and preventing injuries. Each rowing stroke consists of four key phases:
- Catch: Sit tall with feet strapped in, shins vertical, torso leaning forward slightly, and arms extended in front of you holding the handle.
- Drive: Push through your feet to extend your legs while keeping your chest tall.
- Finish: As your legs near full extension, lean back slightly and pull the handle to your chest.
- Recovery: Reverse the motion-extend arms, hinge forward at the hips, then bend the knees and glide forward.
The rhythm to follow is Legs → Body → Arms, then Arms → Body → Legs.
Sample Rowing Workouts
Here are a few sample rowing workouts to get you started:
Beginner Rowing Workout
- Warm-up: 5 minutes of light rowing
- Rowing: 20 minutes at a moderate intensity
- Cool-down: 5 minutes of light rowing
Intermediate Rowing Workout
- Warm-up: 10 minutes of light rowing
- Intervals:
- 5 minutes at 22 strokes per minute (SPM)
- 5 minutes at 24 SPM
- 5 minutes at 26 SPM
- Cool-down: 10 minutes of light rowing
Advanced Rowing Workout (HIIT)
- Warm-up: 10 minutes of light rowing
- Intervals:
- 1 minute at high intensity
- 1 minute of rest
- Repeat 10-15 times
- Cool-down: 5 minutes of light rowing
Making Rowing Engaging
To avoid boredom and stay motivated, consider these tips:
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- Try a class: In-person or live-streamed lessons can provide guidance and motivation.
- Gamify it: Some rowing machines offer game-based workouts to keep you engaged.
- Play with the damper: Experiment with different resistance levels on air-based rowers.
- Set a goal: Having a specific, measurable goal can help you stay on track.
- Use it to warm up: Incorporate rowing into your warm-up routine before strength training.
Integrating Rowing into Your Routine
Rowing is versatile and can be incorporated into your workout routine in various ways:
- Warm-up: Use rowing to increase blood flow to muscles before lifting.
- Standalone workout: Dedicate 20-30 minutes to rowing for a full-body cardio session.
- Cross-training: Alternate rowing with other activities to prevent overuse injuries.
- Interval training: Alternate intensity levels torches calories and builds more muscle than steady-state cardio.
Choosing the Right Rowing Machine
A wide variety of rowing machines are available, each with its own pros and cons:
- Flywheel rower: Uses a fan blade for resistance.
- Hydro rower: Uses water for resistance, simulating the feel of rowing a boat.
- Magnetic resistance rower: Uses a magnetic brake system for adjustable resistance.
- Hydraulic rowing machines: Provides resistance via a piston filled with liquid or air.
Consider your budget, space, and desired features when selecting a rowing machine.
Read also: Comprehensive Guide to Rowing