The rowing machine was introduced in 1981 and has since proven beneficial both to the mind, body, and soul. You probably have heard of the rowing workout if you are reading this, but you remain indifferent about trying it.
Well, this full-body exercise has various benefits that will help you stay healthy. For example, you could lose 500 pounds, improve your mental wellness, strengthen your heart, core, and glutes with an hour of rowing exercise. Continue reading to dive deep into these benefits.
It targets your entire body
The major areas that the rowing machine engages include; arms, obliques, abdominal muscles, pecs, and your upper back. Regardless of these major parts, a rowing machine offers you a full-body exercise as it engages both your upper and lower body.
The American Fitness Professionals Association records that the rowing stroke comprises 25-35% upper bodywork and 65-75% leg work. Rowing also engages 86% of your body muscles.
Great for your mental wellness
Rowing is not only a great physical workout but also has mental benefits. Rowing exercise stimulates the release of endorphins—chemicals that your body releases to relieve stress and pain. You are also likely to see improvement in sleep patterns. So try it and tap into the benefits of mental wellness.
Fit for everyone
A rowing machine is not complex, and rowing doesn’t require you to be an expert. All you need is access to an ergometer (another name for a rowing machine), and you are set to begin your workout.
Lack of efficiency and safety excludes many people, including those with disabilities, from engaging in different fitness exercises. A study published in this journal in 2015 indicates that a selected number of visually impaired men and women showed improved results after six weeks of training with a rowing machine. There was an improvement in their physical fitness and body composition.
Disrupt yourself from using a treadmill
Even though using a treadmill is a great cardio exercise, it focuses strictly on the lower body. On the other hand, rowing targets your entire body. Furthermore, while working indoors, a rowing machine offers convenience since you can fold it after use to avoid taking up much space.
Additionally, it is more silent than a treadmill. You won’t worry about distracting your neighbors. Also, when it comes to price, a rowing machine is cheaper than a treadmill. Disrupt your treadmill routine and try out rowing.
It’s a low-impact exercise
During other aerobic exercises like jogging, running, bicycle riding, or using a treadmill, your muscles, joints, or bones might sustain severe injuries. Rowing is a low-impact exercise with very low chances of orthopedic trauma.
You are in control of your movement when using a rowing machine. Therefore, the minimal strain put on your muscles and other body parts during rowing makes it the healthiest cardio exercise for you.
Strengthens your heart and lungs
With a rowing workout, you can be sure of a healthy heart and lungs. Rowing exercise is an intense activity—your heart rate increases with every stroke. So you need more energy to perform better.
Therefore, rowing stimulates your heart to pump more oxygen and blood. The oxygen is later converted to glucose, responsible for energy and transported by the blood to your muscles and other body parts. The outcome is a strong and enduring heart.
It makes your core and glutes stronger
If you want to strengthen your core, then rowing is your go-to workout. Ensure you are doing it correctly by engaging your core throughout the rowing exercise. With every final stroke as you slide back, you’re working on your abs. Generally, the gliding back and forth motion during rowing strengthens your core.
To make your core even more toned, rowing experts suggest that you lean back a little with your legs are fully stretched until you feel a quivering effect on your abs. Then, when you put your feet against the footboards and pull your arms back, you engage your glutes. With consistency, your glutes eventually become strong.
It helps in losing weight
Being overweight increases the chances of contracting diseases such as stroke, diabetes, heart disease, and some types of cancer. If shading off some calories is your ultimate workout goal, try out rowing.
An hour of rowing could help you burn 400-600 calories. Therefore, it is the best full-body workout for weight loss. In addition, rowing keeps your health in check and prevents diseases that might result from weight accumulation, as mentioned before.
It enhances your posture
When you have good posture, your muscles become flexible, and you are less likely to fall. To balance your muscle strength, reduce risks of injury, and maintain a good posture, you must work on your posterior chain. Since rowing involves your back, core, and legs, it yields good posterior benefits that you cannot afford to miss.
It’s beginner-friendly
You don’t need to have been in this field to reap the benefits. It is as easy for a beginner, just as it is for experts. Even though at first it might seem strenuous, just like you might feel when fitting a new shoe, staying at it for at least 10 to 20 minutes will keep your heart racing, and you’ll soon get used to it. So let the work begin, and don’t just hop onto a rowing machine for five minutes and expect instant results.
It’s a fun activity
Most of the time, working out is perceived as a fitness activity rather than a recreational one. So folks engage in it to benefit from the fitness benefits. You will always look forward to the next row. Be sure to do it safely.
Conclusion
Rowing has both physical, mental, and recreational benefits. It is an outstanding workout for your whole body that will exert less weight on your body but benefit you in many ways. In addition, a rowing machine is convenient for indoor exercise and doesn’t require you to be an expert.
It’s user-friendly, and you can learn slowly. Having gone through these benefits, you now have more reasons to engage in rowing. It is an easy and healthy workout that you should try.
