What Are the Benefits of Using a Rowing Machine

Rowing is a favorite exercise for many people, but what exactly are the benefits of training with a rowing machine?

Weight Loss

Many people doubt that a rowing machine can help with weight loss—after all, you’re just sitting there, right? But that’s absolutely true. According to the American College of Sports Medicine, to achieve weight loss, it’s recommended to row for 60 to 90 minutes per day. The longer you exercise, the more calories you burn, and the faster the fat melts away. Studies abroad have shown that if you weigh 56 kg, you can burn about 510 calories per hour on a rowing machine. The heavier your body weight, the more calories you’ll burn.

Additionally, you can try high-intensity interval training by increasing resistance or rowing faster for short bursts to achieve rapid fat loss. Of course, like any form of exercise, overdoing it can be harmful. If you experience insomnia, joint soreness, or mild heart discomfort, it’s time to take a break—you’re overtraining!

Cardiovascular Fitness

In fact, aerobic exercises like swimming, cycling, and rowing are excellent for improving cardiovascular fitness by raising your heart rate and keeping it elevated, which strengthens both the heart and lungs. Although the rowing machine is a great cardio workout, many people don’t know how to raise and maintain their heart rate effectively.

To do so, set the resistance to a relatively low level and start rowing at a fast pace for an extended period. Soon, you’ll notice your heart pounding—this is when you’ve entered the aerobic zone. Moreover, rowing engages most of your major muscle groups, which also helps increase your heart rate and improve overall cardiovascular endurance.