The benefits of rowing like any cardiovascular activity are well-known; increased endurance, improved heart health, reduced stress and an overall improvement in well being, to name a few. These benefits are often the reason many of us choose some sort of cardio exercise as the first step in our fitness journey. In addition to the physical benefits, the mental aspect of exercise also plays a key role. 

Rowing has been around for a number of years, but it is only in last decade or so that it has started to make its way back into mainstream fitness by bringing it indoors.  Why now? Rowing is truly one of the most effective workouts there is. Recognizing that it incorporates all of the above benefits of cardio exercise,  it is also low impact, increases your stamina, all while building and toning muscles. There are few other exercises that can offer the same benefits of rowing. Many also enjoy the accountability factor with the console on each rower and the way the machine can mimic being out on the water, especially in a group rowing class where you work together to achieve your goals.

  • Total Body Workout – The biggest myth about rowing is that it is an upper body workout only. While it does incorporate the upper body, 60% of the power actually comes from the legs, 20% from the core and 20% from the upper body. In total, nine major muscle groups are worked or 84% of your muscles with each stroke including quads, hamstrings, core, lats, shoulders, triceps, back, biceps and glutes. 
  • Low Impact – Perhaps one of the greatest benefits of rowing is that it can be considered to be easy on the joints, as long as you maintain good form. Your hands and feet both stay connected to the handles or footpads the entire time, minimizing the impact being placed on knees, elbows and shoulders, all which tend to be fairly prone to injury. This also makes it a very suitable exercise choice for those who are working through an injury or who are unable to participate in weight-bearing exercises such as walking or running.
  • Maintain Control -The resistance created in rowing is generated by the user of the machine. The harder you pull back on the handles, the more resistance generated. Nearly anyone is able to try rowing and can maintain control of how much or how little effort is exerted. This is one of the many reasons why rowing tends to appeal to a wide range of fitness levels; those who are looking to elevate their fitness or those who are looking for something to start out with that they can control.  
  • Efficient and Effective – Rowing doesn’t require a considerable amount of time for it to be effective. Unlike running, the benefits of rowing include the ultimate results can be achieved in a shorter amount of time as you are using your entire body during the workout. When combined with other body weight exercises, you can find new limits and ultimate fitness goals can be achieved.

As you can see, rowing is an incredible exercise. But like everything, it does need to be done with proper technique in order to be effective. The form is relatively simple to learn and becomes easier every time. However, before you go full swing ahead, be sure to get a proper rundown from a trainer in order to maximize your workout and reduce the potential for injury. Once you’ve completed this, go ahead and enjoy your new journey on the rower, it is pretty much guarantee you won’t look back.