Because rowing is a whole-body exercise, it is an efficient weight-loss activity. In rowing, more muscles work at the same time, which burns more calories in the same amount of time as in a session that works only your upper or lower body.
Calories Burned
It's a simple truth: The only way to lose weight is to burn more calories than you consume. How fast you lose weight is up to you. It takes burning 3,500 calories more than you consume to lose 1 lb. The number of calories you burn depends on the effort level -- or intensity -- at which you exercise and the duration of your workout.
Intensity/Duration
For purposes of comparison, let's say you weigh 150 lbs. and you exercise at moderate intensity for 30 minutes. Rowing on a stationary machine, you burn approximately 240 calories. Walking for the same amount of time at 3 mph burns 150 calories; swimming, 207; and stationary cycling, 210 to 230 calories. To get an idea of how intensity and duration (and body weight) can change the equation, a 180-lb. person rowing vigorously for an hour burns 712 calories.
Weight Loss
To determine how quickly rowing can help you reach your weight-loss goals, figure out how much you can work out per day and at what intensity. Add these calories burned to a tally of how many calories you expend daily doing basic activities to come up with a daily caloric expenditure. Plan your caloric intake accordingly.
Whole Body Exercise
In modern indoor rowing machines, you sit on a seat that moves back and forth, usually on wheels in tracks. Thus, the whole body is involved: legs (quadriceps and hamstrings), torso (abs, obliques and chest) and arms. This maximizes the calorie-burning potential.
Rowing Opportunities
According to an article in "The American Journal of Sports Medicine," physiological testing done on elite athletes showed that rowing is one of the most energy-demanding sports ever studied. Though opportunities for on-the-water rowing abound and are well worth looking into if you're interested, indoor rowing on a machine is probably the most immediate, practical option to begin your weight-loss exercise program.
Warning
As with any exercise program, check with your physician first if you have any concerns.
Rowing technique is very specific, and the correct stroke sequence is important. Ask health-club staff for assistance with the rowing machine or check online for videos showing proper technique.
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