Is Rowing Machine Cardio Or Strength Training? Learn Here

Published by Kieran
Last Updated on November 3, 2021

The rowing machine is a bit of an oddity: it’s a machine that was designed to be used in a particular way, but it can be used for so much more.

It’s a fantastic piece of gym equipment for people that want to go beyond the traditional “cardio” that you get from a treadmill or elliptical machine.

Although rowing machines do offer a calorie-torching workout, they're not the best choice for beginners. Most are too slow and not very accommodating for correct form, and, if you're not careful, you can actually end up burning fewer calories than if you were doing nothing at all.

The popularity of rowing machines has more than tripled over the last decade, and for good reason. They're easy to use, require no special equipment, and can be affordable.

And as the name implies, rowing machines work the upper body as well as the legs: You work your arms and shoulders, but also your back, abs, and butt.

The result? A full-body workout that's intense enough to deliver noticeable results, without the need for dumbbells or expensive gym memberships.

A rowing machine provides a full-body workout

You see rowing machines in all sorts of gyms, but you don't necessarily see them in the home. If you have a small space and are looking for a great cardio workout, a rowing machine may be the perfect choice.

It provides a full-body workout that is more intense than many other cardio options. What's more, the rowing machine can be used to quickly increase the intensity of your workout without adding any extra equipment.

Rowing machines are one of the most convenient pieces of cardio equipment in the world. No more need to go outside or to a gym.

You just need to have a rower and you can start rowing. Just one, two or five times a week, you can easily complete a complete body workout and improve your strength, tone and your overall health.

Rowing machine benefits for strengthening your core

The rowing machine is a great piece of workout equipment for anyone looking to get in shape.

Whether you're a seasoned athlete or just looking for something new to do, getting on the rowing machine will help you to do so. Research has shown that the rowing machine is a great way to strengthen and tone your core muscles.

You might think that rowing is a slow, steady cardio workout, but the truth is, it's actually very intense. After all, you're exerting a lot of energy by pulling a heavy bar back and forth across the floor.

And that makes it an ideal exercise for strengthening the muscle groups that help you support your back. By strengthening these muscles, you'll improve your balance and stability, which will help you shed pounds and build lean muscle.

As you begin to practice rowing, you’ll quickly notice that it helps to strengthen your core. And if you’re an athlete, then it’s a great exercise for improving your track speed, power, and endurance.

Rowing can be a very demanding workout for your core, so you shouldn’t try to do it on a regular basis.

Other benefits of a rowing machine

The elliptical machine may be a staple of your health plan, but it isn't the only piece of equipment you should have in your home. If you're willing to spend the time and effort, there's no reason not to add a rowing machine to your fitness routine.

Not only will it increase your strength, endurance and flexibility, but you'll also be burning calories, improving your posture and boosting your metabolism at the same time.

  • Rowing is convenient

Rowing is a great way to burn calories and tone up, but it can also help you shed some serious weight and get a leaner body. If you don't have space for a gym membership and a treadmill, you can opt for a rowing machine that is both convenient and allows you to exercise in your own home.

  • It's a great aerobic exercise

Rowing machines are a great way to get in shape, keep fit and burn calories. These machines are designed for a workout that is not only great for your body, but also for your mind.

There are several reasons that you might want to buy a rowing machine. Firstly, you can burn calories and rid yourself of the spare tire that you have when you get older, and this is great for the both of you.

Secondly, rowing allows you to sculpt your body, which is a great way to improve your appearance. Thirdly, it is an excellent cardiovascular workout and helps to keep your fit and healthy.

  • It's a great upper & Lower body workout

Rowing is a fantastic way to get a full-body workout, as it's an interval training workout that requires you to work out hard for short, high-intensity periods of time.

Followed by easier, recovery periods of time. Following a rowing routine, you can work your arms, shoulders, back, glutes, and legs in just one exercise, making it an excellent fat-burning exercise.

  • It can strengthen your bones

Rowing is a low impact, full body cardio workout. It helps to strengthen bones, and increase flexibility, and burns calories.

  • It's Easy

Rowing machines are among the most popular pieces of fitness equipment in the world. And it's easy to use and effective.

How to use a rowing machine?

How rowing machine works? The rowing machine has a small motor that continuously rotates a flywheel, which is attached to a cable that runs over a pulley. When the cable is pulled or pushed, the flywheel turns, which in turn moves the chair back and forth.

Rowing machine setup mistakes

There are a lot of things that can go wrong when setting up your rowing machine. For example, your seat can be too narrow, your handlebars are not adjustable, and your monitor may be out of date.

These are just some of the most common mistakes that are made, and they can all make your workout less than ideal.

If you are using a rowing machine at home and you are not familiar with how to install and use it, you may have two or three mistakes that might make your workout worse.

For instance, you may not have put enough padding underneath the seat. If you are using a machine for the first time, you should try to exercise in a friend’s gym.

Here are some common rowing machine mistakes 

  • Rowing only with your arms

This is because you are actually lifting your body weight, not just rowing the machine. This is very important to know for one's safety, as it is easy to injure oneself.

  • Bending your knees too early on the recovery

The reason you should not bend your knees too early on the recovery phase of a rowing machine is due to your legs and spine are both working together to produce force.

If you bend your knees too soon, then the force generated by your legs will be overly absorbed by your spine, which could lead to injury.

  • Rushing the drive

Rowing machines can be a great way to get in a workout, but if you use them without giving them the respect they deserve then they can actually make you worse.

Rowing machines are one the best pieces of equipment for toning, strengthening and developing your core, but they are also very easy to misuse.

About the author
Published by Kieran
A star athlete during his school days, Kieran quickly excelled at sports and in particular; football. Kieran's true passion lies in home exercise equipment, and so was was built as a source for all of Kieran's thoughts to be put down on a medium. Here he guides you through various nuances of working out at home, tips, guides, reviews and more.The only other thing Kieran enjoys more than working out, is writing about it.
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