Rowing is an excellent exercise to attain maximum physical fitness, report trainers at the United States Sports Academy. Much like rowing a boat on the water, a stationary rowing machine can help to build and tone muscles, strengthen cardiovascular function and increase stamina. Rowing machines are particularly effective for older fitness enthusiasts because there they place no strain on the back and joints.
Weight Loss
Rowing burns calories and is an excellent adjunct to a weight loss program. A vigorous workout on a rowing machine can burn up to 125 calories in 15 minutes, or about 500 calories in an hour. Rowing for an hour per day can help dieters lose as much as a pound per week.
Cardio
Indoor rowing is an endurance exercise when performed for extended periods of time at low resistance levels. Endurance exercise increases heart function and utilizes carbohydrates to provide the energy required to exercise. Keeping the rowing machine tension on low allows rowers to maintain a high level of speed with little resistance in order to reach and maintain an aerobic state. Aerobic exercise improves lung, heart and circulation systems and is the cornerstone of an effective exercise routine, report doctors at the Mayo Clinic.
Muscle Toning
Rowing invokes all the muscles of the body and trains them evenly. With little pressure on the joints, rowers work the the legs, hips and buttocks with each stroke. They use upper body muscles, strengthening the back, shoulders and arms. The trunk and core are engaged in the exercise as the rower performs each stroke. You can adjust most rowing machines to create a tighter resistance to build muscles as well.
Stress Reduction
Rowing machines are a popular home-exercise equipment choice because they come in compact sizes. Some models can be folded and easily stored under beds or in closets. By having the equipment at home, you can avoid expensive gym memberships and trips to the gym. Quiet rowing machines can be placed in front of the television for stress-free workouts. Mayo Clinic doctors report that physical activity stimulates pleasure centers in the brain. Cardiovascular workouts in particular increase the amount of endorphins released in the body, which can reduce stress.
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