Achieving weight loss goals often involves incorporating cardiovascular exercise into a regular fitness routine. Among the various cardio machines available, rowing machines and ellipticals stand out as popular choices. Both offer unique benefits and cater to different fitness preferences. This article delves into a detailed comparison of rowing machines and ellipticals, examining their effectiveness for weight loss, muscle engagement, joint impact, and other crucial factors to help you make an informed decision.
Understanding the Basics
Rowing Machines
Rowing machines simulate the action of rowing a boat, engaging nearly every major muscle group in the body. This full-body workout involves a coordinated sequence of movements, including the catch, drive, finish, and recovery phases. The rowing motion requires pushing with the legs, pulling with the arms and back, and engaging the core for stability. The resistance offered by the machine can be adjusted to increase or decrease the intensity of the workout.
Ellipticals
Elliptical machines, also known as cross-trainers, provide a low-impact cardio workout that mimics the motion of running or stair climbing. They feature foot pedals and handlebars that move in a smooth, elliptical pattern. While ellipticals primarily target the lower body, some models include moving handles to engage the upper body muscles. The resistance and incline settings can be adjusted to customize the workout intensity.
Weight Loss Potential
Both rowing machines and ellipticals can contribute to weight loss by burning calories and increasing cardiovascular fitness. However, the number of calories burned during a workout depends on several factors, including intensity, duration, and individual body weight.
Calorie Burn Comparison
Studies suggest that rowing machines may offer a slight edge in calorie burning compared to ellipticals. According to the Adult Compendium of Physical Activities, a 150-pound person rowing at a moderate effort for 30 minutes can burn around 250 calories, while the same person using an elliptical at a moderate effort would burn approximately 179 calories. This difference can be attributed to the full-body engagement of rowing, which requires more muscle activation and energy expenditure.
Read also: Rowing for Weight Loss
A study investigated the effects of treadmill, elliptical, and rowing exercise on fat oxidation in healthy individuals. Nine healthy males participated in three peak oxygen consumption tests on a treadmill, elliptical, and rowing ergometer. Indirect calorimetry was used to assess maximal oxygen consumption (V̇O2peak), maximal fat oxidation (MFO) rates, and the exercise intensity MFO occurred (Fatmax). Mixed venous blood was collected to assess lactate and blood gases concentrations. While V̇O2peak was similar between exercise modalities, MFO rates were higher on the treadmill (0.61 ± 0.06 g·min-1) compared to both the elliptical (0.41 ± 0.08 g·min-1, p = 0.022) and the rower (0.40 ± 0.08 g·min-1, p = 0.017). Fatmax values were also significantly higher on the treadmill (56.0 ± 6.2 %V̇O2peak) compared to both the elliptical (36.8 ± 5.4 %V̇O2peak, p = 0.049) and rower (31.6 ± 5.0 %V̇O2peak, p = 0.021). Post-exercise blood lactate concentrations were also significantly lower following treadmill exercise (p = 0.021). Both MFO and Fatmax were higher during treadmill exercise.
Muscle Engagement
Rowing machines excel in engaging a wide range of muscle groups, providing a comprehensive workout that builds strength and endurance throughout the body. The rowing motion targets the legs (quadriceps, hamstrings, and calves), core (abs and lower back), and upper body (back, shoulders, and arms). This full-body engagement contributes to a higher calorie burn and overall muscle toning.
Ellipticals primarily focus on the lower body, targeting the quadriceps, hamstrings, glutes, and calves. While some elliptical models feature moving handles that engage the upper body muscles, the emphasis remains predominantly on the lower body.
Joint Impact and Accessibility
Both rowing machines and ellipticals are considered low-impact exercise options, making them suitable for individuals with joint issues or those recovering from injuries.
Rowing
Rowing is a non-weight-bearing exercise performed in a seated position, minimizing stress on the joints. This makes it an excellent choice for individuals with knee, ankle, or hip problems. The controlled rowing motion also reduces the risk of impact-related injuries.
Read also: Comprehensive Guide to Rowing
Elliptical
Ellipticals are weight-bearing, but the smooth, gliding motion minimizes impact on the joints. This makes them a popular option for those who want to maintain cardiovascular fitness without the pounding associated with running or other high-impact activities.
Additional Factors to Consider
Space Requirements
Elliptical machines tend to be longer and may require more floor space compared to rowing machines. However, many rowing machines are foldable, making them easier to store when not in use.
Noise Level
Rowing machines can be relatively quiet, especially those with magnetic or air resistance. Ellipticals also tend to be quiet, but the noise level can vary depending on the model and intensity of use.
Ease of Use
Ellipticals are generally easier for beginners to use due to their straightforward, upright pedaling motion. Rowing machines require some technique to master the proper form, but once learned, the motion becomes fluid and efficient.
Workout Variety
Both rowing machines and ellipticals offer a variety of workout options. On a rowing machine, you can perform steady-state cardio, high-intensity interval training (HIIT), and even strength training exercises. Ellipticals also offer steady-state cardio, HIIT, and incline workouts. Many modern ellipticals come with pre-programmed workouts and adjustable resistance levels, allowing you to customize your exercise routine.
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Scientific Evidence and Studies
Several studies have investigated the physiological effects of rowing and elliptical exercise. Carey et al. (1974) demonstrated that maximal oxygen uptake values were not significantly different between treadmill and rowing exercise. Porcari et al. (1998) reported that heart rate and oxygen uptake during elliptical exercise are similar to treadmill exercise when both are performed at self-selected intensities.
Achten et al. (2003) found that substrate metabolism shifts towards greater fat oxidation and reaches higher rates of maximal fat oxidation (MFO) during walking and running compared to cycling. Chenevière et al. (2010) found that the exercise intensity where MFO occurs, known as Fatmax, occurs at higher intensities on the treadmill compared to a cycle ergometer.
Egan et al. (2016) found that MFO and Fatmax were higher during rowing compared to cycling. The crossover point, where energy contribution from carbohydrates and fat to total energy expenditure is equal, was also reported to occur at a higher relative exercise intensity during rowing than cycling.
Expert Opinions and Recommendations
Fitness experts generally agree that both rowing machines and ellipticals are effective tools for weight loss and improving cardiovascular health. The choice between the two often comes down to personal preference, fitness goals, and individual needs.
Matt Camargo, director of ProSport Performance at ProSport Physical Therapy and Performance in Southern California, suggests that the rower may be one of the best pieces of cardio equipment due to its low impact demands and total body requirements. Jonathan Jordan, a National Academy of Sports Medicine-certified personal trainer, points out that individuals with sedentary office jobs may benefit more from rowing, as it helps to balance the body and strengthen the core and back muscles.