Rowing Machine Benefits

Last Updated on July 31, 2024 by grubdunkman

While available for decades, the rowing machine aka the rower becomes more and more popular piece of gym equipment. There is a good reason why. Indoor rowing combines all around muscle workout with cardio load. In this article we will take a brief look at indoor rowing. We will explore rowing machine benefits and insights we have from our experience.

Is Rowing Machine Strength Or Cardio? Rowing Machine Benefits

Exercising on the rowing machine combines strength training with cardio. Other than that rowing machine benefits are calorie burning, improving posture and flexibility, also workouts on the rowing machine are gentle to your joints. You can adjust the focus of the exercise according to your goal. If you aim for the strength component the rower can help you build explosive power. In order to achieve this you will have to pull the cable with great intensity in order to build maximum resistance. Cardio focused exercise will have moderate intensity. On average the athlete performs 20-25 strokes per minute, so in 10 minutes of rowing you will make over 200 reps, which is more than required for a strength training session.

Many athletes that are new to rowing machine workouts make a mistake of exercising with a pace that is too fast. The rate over 30 strokes per minute can lead to not effective power expenditure and building fatigue too fast. To increase the efficiency of the training its better to increase resistance and to make sure each movement is done with the correct form, then to increase the speed.

By selecting the resistance level on your rower you can shift the focus of your workout to aerobic and anaerobic mode. Aerobic exercises build your stamina and cardio development, anaerobic ones focus on strength.

Which Muscles Does Rowing Develop?

Rowing is a compound workout that engages multiple muscles. The breakdown is approximately as follows:
60% Legs
30% Core
10% Arms

Strength Building Rowing Workout

Since we discovered that the rowing machine benefits are both muscle building and cardiovascular load, let us give you an example of the workout for each. Not to make you confused what the damper setting is, let us clarify this part first. The damper is a tab on the right side of the wheel, in case with the air rower that adjust air intake flow. It is similar to gears on the bike. The bigger damper setting means bigger resistance. In this exercise you need to make sure your strokes are powerful and explosive. Between the sets you need to “paddle”, which is light rowing with little effort.

Damper setting 5-8
Workout: 5 sets of 500 meters
Intensity: 30-35 strokes per minute

Cardio Rowing Workout

When your goal is a cardiovascular load, your workout has to have low to moderate intensity and longer period of time. Aim for thirty minute first, and build the time once your rowing fitness level increases.

Damper setting 3-5
Workout: 30 minutes
Intensity: 20-25 strokes per minute

Rowing For Weight Loss

Since rowing machine workouts is a combination of the cardiovascular and resistance training, it makes it highly effective for fat loss. Regular rowing workouts can improve your metabolism and support ongoing fat-burning even post-workout. This effect, called excess post-exercise oxygen consumption (EPOC), makes your body keep burning calories at a higher rate after you finish exercising. However the diet and consistency of the workouts are highly important to achieve any progress.

Where To Buy The Rowing Machine?

At our store we offer different models of the rowers. Here you can take a look at our collection of rowing machines.