Cardiovascular exercise is a vital aspect of any workout regimen, whether your goal is to build endurance or improve heart health. A rowing machine offers an excellent cardio workout and adds variety to your exercise routine--but so does running, using a stair-stepper and bicycling. What's key in a cardio workout is not so much the kind of machine you use but rather the intensity at which you use it and how long you work out. Interval training that requires you to move from one machine to another for short bursts of exercise is the most effective means of obtaining a cardiac workout, according to the American Council on Fitness.
Benefits
For workouts designed to help you shed pounds, nonimpact cardiovascular workouts such as those provided by a rowing machine may be the best choice. Elliptical trainers and stationary bikes also provide a low-impact cardio workout. Aerobic exercises such as running or playing sports like basketball or tennis can cause serious injuries, especially if you're obese. Beginners with little workout experience tend to suffer most often from shin splints, tendonitis, back injuries and foot pain.
Features
Rowing machines include a number of design features that allow you to increase the cardio intensity of a workout. Like stationary bikes and elliptical trainers, rowing machines allow you to set higher resistance levels in order to push your cardiovascular system to greater limits. Unlike stationary bikes, rowing machines and elliptical trainers involve dual-action movements, giving you a full-body workout. You also can increase the resistance for both the upper and lower body on the machines.
Warning
A rowing machine can place you at a higher risk for back injuries than other exercise machines. According to the American College of Sports Medicine, rowers must be particularly careful when increasing the resistance on a rowing machine that places additional stress on the lower back. Rowers need to develop a steady, fluid technique and resist the temptation to use sudden bursts of energy to pull quickly on the oars. On other cardio machines, you can increase aerobic levels more easily with sudden bursts of energy without as much risk of injury.
Types
Rowing machines offer a number of options not available on other cardiovascular workout machines. You can choose from four different kinds of resistance sources: air, magnetic, piston-driven or water resistance. Piston and air-driven machines fold up easily for storage, while water- and magnetic-driven machines closely resemble actual rowing on the water.
Considerations
Exercising on a rowing machine requires using proper techniques to prevent injuries and achieve the best results. The American College of Sports Medicine advises beginners to get training on how to properly use a rowing machine. Common mistakes such as bending your knees too early while pulling back with your arms can cause back strain or pulled muscles. Cardio machines such as the elliptical trainer and stationary bike require much less coordination and are more user-friendly, making them a lower risk if you're new to exercising.
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