Rowing is an exercise you can perform either outdoors or with the assistance of an indoor rower. You push and pull in order to work the muscles in the body and reap aerobic benefits. Running outdoors on a treadmill helps build endurance and speed and improve cardio health. Instead of choosing one exercise over the other, you can incorporate both into a cross-training routine. For instance, spend 30 minutes on the treadmill running and another 30 minutes using the rowing machine.
Effects
You must gauge the intensity of your workout to determine how many calories you are burning with each exercise. Rowing at a light pace burns approximately 207 calories per hour if you weigh 130 lbs., according to NutriStrategy. A moderate pace burns 413 calories each hour while a very vigorous pace burns 708 calories each hour. Running at a speed of 5.0 mph burns 472 calories each hour, while a 6.0 mph pace helps you lose 590 calories per hour. A speed of 7.0 mph burns 679 calories per hour and a pace of 8.0 mph causes a loss of 797 calories hourly.
Expert Insight
A 1996 study found in the "Journal of the American Medical Association" compared the effectiveness of different types of cardio machines, including the treadmill, rower, cycle, stair stepper and cross-country ski machine. The treadmill was found to be the best machine for enhancing energy expenditure at a variety of intensity levels.
Benefits
If you are looking for a weight-bearing cardio exercise, choose running. With each step, you strengthen the bones and muscles in your body. However, if you need a more low-impact exercise that puts less stress on the joints, choose a rowing machine. People with previous leg and knee injuries may not be able to run for cardio exercise and rowing can be an effective alternative. Arthritis sufferers may find rowing less painful than running, as well.
Considerations
Although running enhances energy expenditure, rowing works more muscles in the body. During a typical run, the lower body muscles are most targeted. However, a rowing machine requires the use of your arms, shoulders, back and chest muscles when you pull. The legs are engaged during each push.
References
- American Council on Exercise: What's the Best Piece of Cardio Equipment to Use?
- "Journal of the American Medical Association"; Energy Expenditure With Indoor Exercise Machines; Anne I. Zeni, et al; 1996
- NutriStrategy: Calories Burned During Exercise
- "Pittsburgh Post Gazette"; Fitness Q&A: On the Benefits of Rowing; Toning Flabby Arms; Joe Luxbacher; July 2003
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