The Benefits of Using a Rowing Machine

Medically reviewed by Kristin McGee, CPT

Indoor rowing, or using a rowing machine, is a type of exercise that’s having a serious moment. The activity involves using a machine that’s used to simulate the movements of an actual rowboat for the purpose of exercise or training for the sport of rowing.

What's more, it offers a number of health benefits and is relatively easy on the joints. Here is what you need to know about the history and benefits of rowing machines as well as tips on how to get started.

History of Rowing Machines

While rowing machines have become increasingly popular over the last decade or so, their origins as a physical activity date back more than a century. In fact, the Titanic, the infamous luxury passenger liner that sank in 1912, was known to have a gym that had an early version of today’s rowing machine.

Into the mid-20th century, hydraulic rowing machines became more widely available, providing individuals with a convenient way to engage in indoor rowing workouts, explains Chris Ryan, CSCS, founder of Chris Ryan Fitness.

“The development of air resistance rowing machines in the 1980s marked a significant advancement in technology, as these machines used a flywheel and a fan to create resistance, offering a more realistic rowing experience,” he says. “The late 20th century and into the 21st century saw an increase in the popularity of rowing as a full-body workout, and rowing machines became a staple in gyms and home fitness settings.”

Today, rowing machines are widely recognized as an effective fitness tool, even for those who never plan to step foot in an actual row boat. They are commonly found in gyms and fitness centers and are popular choices for home exercise equipment, Ryan adds.

Benefits of Rowing Machine

Using a rowing machine as part of your fitness regimen provides numerous science-backed benefits. Here are several ways you may benefit from using this piece of gym equipment.

Improves Cardiovascular Fitness

Rowing is an aerobic exercise that increases your heart rate and the amount of oxygen your body uses during a workout. It also can improve your cardiovascular fitness.

“Rowing enhances the heart and lungs' ability to supply oxygen to the body during physical activity, and it’s also a great way to work on your muscular endurance since it’s one of the rare exercises that involves both power and endurance,” says Ryan. “It increases your heart rate through a continuous, rhythmic movement, which increases oxygen utilization to sustain your effort in the first place.”

Offers a Full-Body Workout

Rowing also engages various muscle groups simultaneously, so it can serve as a comprehensive full-body workout that allows you to work out multiple areas of your body at once—specifically your legs, core, back, and arms.

“Rowing can also improve all markers of physiology based on the intensity of the workout and the heart rate zone you maintain during rowing," says Adrien Reidy, PT, DPT, a doctor of physical therapy and owner of Rowing on the Square Physical Therapy and Rowing Coaching. “[Rowing] is great for people who have trouble with weight-bearing exercises like running. It also promotes improvements in flexibility and muscle tone because the motion moves major muscle groups through their full range of motion.”

Provides a Joint-Friendly Option

Ryan explains that rowing is also a low-impact exercise, making it easier on the joints compared to high-impact activities like running.

“This makes it suitable for individuals with joint concerns or those looking for a joint-friendly workout option,” he says. “Rowing engages the biggest muscles in the body, in a low-impact way—there is no pounding on your knee joints like there is with running or excessive shoulder rotation like there is with swimming.”

Burns Calories

If you’re looking to lose weight, rowing can be an efficient way to burn calories. The combination of cardiovascular activity and resistance training makes it an effective tool for weight management and fat loss, all while being low-impact, says Ryan.

“Furthermore, if you can alternate between higher and lower intensities, you can enhance calorie burning during and after the exercise session, thanks to the afterburn effect (excess post-exercise oxygen consumption or EPOC)," he says.

Improves Posture

Maintaining an adequate posture offers numerous health benefits—boosting your ability to breathe, aiding digestion, and preventing injuries. Fortunately, rowing can be an effective workout that can enhance postural strength and awareness, potentially reducing the risk of back pain, says Ryan.

According to Ryan, proper rowing technique involves dorsiflexion of the foot, stretching the Achilles tendon, and engaging the tibialis. He further adds, "You turn your toes up toward your knees to recover from your previous stroke before you drive on the next stroke."

The hip flexors help to lengthen during the drive phase while your shoulders open. Proper spine activation is paramount to efficient rowing, and it also helps to pull your shoulders back.

Related: Best Online Rowing Classes

How to Get Started With Rowing

Rowing is not too difficult to get started. But keep these rowing techniques shared by industry experts in mind as you begin. Doing so will help improve your experience and reduce the risk of injury.

Maintain an Upright Posture

It’s vital that you keep your back straight throughout the movement, explains Jordan Hosbein, PT, an NASM-certified personal trainer and owner of Iron and Grit.

“Brace your core muscles to keep your back from rounding while you bend at the knees and hips during the movement," he says. "This keeps your body in good alignment, prevents injuries, and makes the exercise more effective.”

Perform Adequate Stroke Sequences

The rowing sequence can be divided into four parts: the catch, the drive, the finish, and the recovery. The catch is when you sit at the front of the machine with your knees bent and arms reaching out to hold the handle, explains Hosbein. The drive is the next step, which involves pushing into the platform with your heels and driving through your legs while engaging your legs, glutes, and core.

“During the drive, you want to lean back slightly as you push with your legs while pulling the handle to the bottom of your rib cage,” Hosbein adds. “For the finish, lean back a bit more while pulling the handle to lower chest level, and for the recovery, extend your arms forward while bending your hips to bring your torso forward while you use your legs to pull yourself back to the starting position.”

Adjust the Resistance Appropriately

Many rowing machines have adjustable resistance settings. If you're a beginner, Ryan recommends starting with a lower resistance level to focus on proper technique and gradually increase it as you become more comfortable so that the resistance provides a challenge without compromising your form.

“I have seen many people think they need to have the rower set to the highest resistance, or drag factor, when in fact, many Olympic rowers set the resistance to the mid to lower side,” he says. “It is not like a weight exercise you use for a few reps like a cable machine—you are on a rower, hence the need to feel like you are gliding efficiently over the water with strong, powerful strokes repeated for many, many reps during your workout.”

Breathe Throughout

As with any workout, especially one that is aerobic in nature, you want to make sure you’re breathing adequately. Hosbein recommends inhaling during the recovery phase as you slide the seat forward and exhaling during the drive phase when you push through your legs.

“Breathing in sync with the rowing motion keeps the flow of oxygen going, so you maintain energy and have nice smooth strokes,” he adds.

Related: Concept2 Model E Indoor Rower Review

Bottom Line

Rowing is an effective aerobic workout that can improve overall health and well-being. It can also be a lot of fun. As with any new workout, consistency is crucial for seeing results. Ryan recommends aiming for regular, shorter sessions rather than sporadic, intense workouts and gradually increasing the duration and intensity as your fitness level and form improve.

“As with any fitness program, individuals should consult with a healthcare professional or fitness expert, especially if they have pre-existing health conditions or concerns,” he adds.

Related: What to Know Before You Take an Indoor Rowing Class

Read the original article on Verywell Fitness.