Rowing is an excellent addition to any workout routine, especially if you’re looking for a full-body exercise that burns serious calories. It works muscles in the arms, legs, back, and core, toning them and tightening flabby areas.
Begin with a 15-minute warm-up. Then perform 2 minutes at an anaerobic threshold intensity. After this, decrease your resistance and stroke rate for 1 minute to recover.
1. It’s a Total-Body Workout
Like running or elliptical sessions, rowing offers an incredible total-body workout. The push and pull motions work your quads, glutes, hamstrings, core, back and shoulders (including the biceps and lats). Plus, the movement is low-impact, so you can avoid sprains and joint-related injuries.
A typical rowing session can also be a great dynamic mobility-based warm-up for your lifting routines. When your body is properly warmed up, you’ll be better able to execute your lifts with good form and less risk of injury.
And, if you’re looking to up the intensity of your workout, rowing can offer a quick cardio burst as well. Just make sure to use a monitor to track your split time for an extra challenge. Your heart rate will spike, but the workout is still very manageable for most people. It just requires a bit more mental endurance than your average run.
2. It’s a Low-Impact Exercise
Rowing is a great way to engage your entire body and get your heart rate up without the high-intensity stress of other workouts. It’s also a good option for active recovery days or as part of a pre-lifting warm-up.
The four phases of the rowing stroke work the muscles in your arms, legs, back and core. The core muscle work is especially intense because you must keep your abs engaged to transfer momentum from the feet into the arms.
You can do rowing at a steady pace for a long distance, or you can use it in the form of pyramid workouts to add variety and increase intensity. The workout is also non-weight-bearing, making it an ideal choice for people who are recovering from injuries or those with sensitive joints and tendons. This exercise also helps flex and stretch the muscles, which can help prevent the stiffness that sometimes comes with age.
3. It’s a Compound Exercise
Rowing is a compound exercise, meaning that it uses multiple muscle groups at once. This makes it a great workout for targeting specific muscles and improving the overall strength of your body. In fact, a single rowing session uses up to 86 percent of your body’s muscles.
This unique movement also works your core and back, while helping to improve your balance. Plus, it’s a great way to strengthen your legs by working the neutralizer and stabilizer muscles.
It also works your hamstrings, glutes, quads and hip flexors. In addition, if you follow a proper rowing technique, it can be a good workout for your shoulders and back. Rowing can even help you build lean and toned arms and shoulders, similar to squats and leg presses.
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4. It’s a Great Cross-Training Exercise
Rowing works muscles in the arms, legs, back and core to build lean muscle, tone and tighten flabby muscles and help you achieve a more toned and healthy looking body. It also strengthens the muscles without putting a strain on your joints, making it a great exercise for people of all ages and fitness levels.
For runners, rowing provides a good upper-body and core workout that can complement their running sessions. It also helps to develop the hip hinge movement, which is essential for a strong and stable running posture. It can also help improve glute strength and function, which many distance runners struggle with due to a lack of coordination between their upper and lower body.
Adding rowing to your workouts can also improve your circulation. This will help to move oxygenated blood to the brain and other body parts, and remove cell waste efficiently.
5. It’s a Great Way to Stay Active as You Age
Rowing is a great way to stay active as you age because it works so many muscle groups. It is also much easier on the joints than workouts that require jumping and bouncing, so it’s great for people with joint or bone health concerns.
When done properly, rowing involves extending the legs, hinging the core and using the arms to pull the handle towards your chest. This movement helps to strengthen the core muscles, which can help reduce the risk of back injuries as you get older.
Plus, the smooth, gliding motion of the ergometer is easy on the joints and can help you lose weight and feel energized without feeling too sore after your workout. Try adding a few rows to your routine and mix it up with other exercises like walking, running, yoga and weight training. You can even incorporate rowing into high-intensity intervals or longer bouts designed to build endurance.
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6. It’s a Great Way to Burn Calories
You’ll be surprised at how many calories you can burn when you add rowing to your workouts. Rowing requires a lot of power, which means you’ll burn a ton of calories when you push yourself to perform high reps and high intensity sessions.
Rowing machines have handles that look like ores or cables that you pull back, and they work your upper body and core as well as your legs. To get a good rowing workout, start in the catch position (strapping your feet on the foot pads and leaning your knees at an 11-o’clock angle). Then, pull the handle to the chest as you straighten your legs.
As you build your technique, gradually increase the speed of your strokes per minute. This will move you from an aerobic zone to a sprint-style anaerobic zone, which will increase your calorie burn even more. You’ll love the results!
