Rowing is an effective low-impact, whole-body workout that can be scaled to suit the least fit beginner to the fittest athlete. Indoor rowers are used by recreational exercisers for general conditioning and weight management. Olympic champions and contenders use them to improve their already impressive fitness levels. Working out using a rowing machine offers a number of benefits.
Improved Aerobic Fitness
Aerobic fitness is your ability to take in, transport and utilize oxygen while working out is the combination of your heart, lungs and muscles working together as a single synergistic system. The fitter you are aerobically, the less likely you are to become fatigued or out of breath while performing everyday tasks such as walking up stairs or carrying groceries. Increased aerobic fitness is closely linked to a decreased risk of developing chronic diseases such as atherosclerosis, high blood pressure and diabetes.
Increased Strength
Unlike cycling, using a cross trainer or jogging, rowing involves an element of strength. To row, you must vigorously extend your legs and pull with your arms against the resistance offered by the rowing machine. This will strengthen your legs, arms and back muscles. According to the American College of Sports Medicine's guide to Exercise for Persons with Chronic Diseases and Disabilities, it is common to lose muscle mass with age. Rowing can help reduce age-related muscle loss.
Enhanced Coordination
Rowing is as much a skill as it is an exercise which requires and develops coordination among muscles and joints. All of your major joints and muscles are involved as you row and must work in precise movements patterns to produce an effective rowing stroke. Poor technique, caused by sub-par coordination, will result in an inefficient stroke and a reduced rowing performance.
Improved Mobility
Rowing requires a large range of movement at your ankles, knees, hips, spine and shoulders. Unlike running and cycling, which can reduce your joint mobility because of a phenomenon called adaptive shortening, rowing can enhance your joint mobility and muscle flexibility. Mobile joints and flexible muscles are less likely to become injured.
Weight Management
Because rowing uses so many of your body's muscles, it is an excellent calorie burner. A 20-minute rowing session can burn up to 200 calories which, if you are following a reduced calorie diet, will result in fat loss. Because rowing is a low-impact activity, it is especially suited to heavier exercisers who might otherwise be prone to suffering impact-related injuries.
References
- "ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine; 2009
- Concept 2: Benefits of Rowing
- Pain Free At Last: How Adaptive Muscle Shortening (AMS) Causes Pain, Dysfunction and Injury
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