A rowing machine workout is superior to usual cardio exercises, offering numerous advantages
Rowing has emerged as a popular choice for fitness enthusiasts, with its full-body engagement making it a more effective workout compared to treadmill running and other cardio machines. According to Fitness Warrior and Tactical Athlete Farren Morgan, rowing is an intense cardio workout that pushes fitness to the limit.
A recent electromyography study conducted in 2023 found that rowing engages about 80 to 85 percent of the body's major muscles, a significant increase compared to treadmill running which primarily targets lower-body muscles. The study, which focused on the activity of individual muscles while rowing, revealed that the legs, glutes, and hips are strongly engaged to drive the stroke, while the core stabilizes the movement, and the upper back and arms (biceps, lats, shoulders, chest, forearms, and triceps) complete the pull and finish the stroke.
In contrast, treadmill running mainly recruits the lower body muscles such as the quadriceps, hamstrings, glutes, and calves, with minimal engagement in the upper body. The core is also engaged for stabilization, but the arm movement is more subtle and does not contribute significantly to muscle building in the upper body.
The study's findings were further corroborated by Cameron Harris, managing director at Truth Fitness. Harris explained that the rower allows working at high intensities without being restricted by physical body weight, like in running. He gave an example of a 22 pounds overweight person who may tap out running due to knee problems, but the rower allows for heart rate to reach 92 percent plus of max and hold it for longer, boosting cardiovascular fitness.
Rowing is also beneficial for boosting VO2 max, the efficiency of the heart pumping oxygen to muscles during exercise. A 1995 study found that elite athletes reached the same peak VO2 on a rowing machine and a bike. In an eight-week study involving beginners who rowed three times a week, participants saw their VO2 max increase by about 10 percent.
The study involved three rowing sessions per week, including two steady 30-minute rows and one high-intensity interval session. Rowing helps the heart and lungs pump a lot of oxygen-rich blood with each stroke, improving cardiovascular fitness and overall health.
Rowing's low-impact nature also makes it a more joint-friendly alternative to running, reducing the stress on joints and bones while still providing muscle-building benefits. This makes rowing a popular choice in fitness races like HYROX, where participants compete in a series of exercises designed to test their physical and mental endurance.
In conclusion, rowing offers a more comprehensive full-body workout, developing both upper and lower body muscle groups, while treadmill running mainly builds strength and endurance in the lower body and core with limited upper body involvement. With its numerous benefits, it's no wonder that rowing is gaining popularity as a go-to exercise for fitness enthusiasts.
- The health-and-wellness market includes an increasing variety of manual equipment, with rowing machines becoming popular choices due to their effectiveness for full-body wellness.
- Fashion-conscious fitness enthusiasts can elevate their style during workout sessions by incorporating trendy clothing and accessory options into their fitness-and-exercise attire, particularly when participating in sports events like HYROX.
- In a recent study, science confirmed the benefits of rowing for engaging the body's major muscles—a significant advantage compared to exercises like treadmill running, which recruit fewer muscle groups.
- A well-rounded fitness regime can include both low-impact activities (such as rowing) and high-impact exercises (such as running) to balance muscle development and cardiovascular health, maximizing overall fitness, fashion, and style.
