Rowing machines come in a variety of designs from a number of manufacturers. Some use large fans for resistance, some rely on water-filled drums, and others utilize hydraulic levers or electromagnetic resistance. Regardless of what kind of rowing machine you use, a regular rowing regimen offers a wide range of benefits.
Aerobic Fitness
The action of rowing uses the large muscles in your legs, hips, back and arms. These muscles demand substantial amounts of oxygen when you row. This demand is met by an increase in cardiovascular activity: your heart and lungs must work harder than usual to meet the oxygen demands of your muscles. Performing this kind of exercise regularly will increase your aerobic fitness and, according to the American College of Sports Medicine, increased aerobic fitness is closely related to cardiovascular health.
Fat Burning
Rowing uses a lot of energy and is, according to "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" by Pat Manocchiaa, a very effective fat-burning exercise. The large number of muscles combined with the high aerobic impact ensures that rowing, when combined with a calorie-controlled diet, will result in significant fat loss.
Whole Body Conditioning
According to Concept 2, a manufacturer of rowing machines, rowing works virtually every muscle in your body. Your front and rear thighs, hips, lower back, abdominals, upper back, shoulders and arms are all used in the action of pulling the rowing machine handle into your midsection. Unlike running or cycling which only works your lower body, rowing can be considered a full-body workout.
Increased Bone Density and Mass
Although rowing is not technically a weight-bearing exercise, you still place a significant load through your muscles and therefore your bones when rowing. This load stimulates cells called osteoblasts to lay down new bone material which strengthens your bones and makes them denser. The stronger and more dense your bones are, the less likely you are to suffer from osteoporosis, a disease characterized by weak bones that are prone to fracture.
Sports-specific Training
Rowing is a common training method used by a wide variety of sports enthusiasts. The whole body conditioning effect combined with the non-impact nature of rowing makes it a suitable adjunct to many athletes' training. Rowing is especially good for bigger, heavier athletes who often find that too much running leads to lower limb injuries. Rugby, hockey and football players often use rowing machines as an off-season conditioning tool for this reason.
Anaerobic Fitness
Performing sprint intervals on a rowing machine will develop your anaerobic fitness. Anaerobic fitness describes your ability to exercise at high levels of intensity without using oxygen for fuel. To improve your anaerobic fitness, row as fast as possible for 60 seconds and then slowly for 120 seconds to recover. Repeat four to six times. Anaerobic fitness is important in start/stop sports such as soccer, basketball and tennis.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- Concept 2: Muscles used when rowing
- "ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities"; J. Larry Durstine, Geoffrey Moore, Patricia Painter, Scott Roberts; 2009
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