Staying fit in today’s fast-pacing world is difficult. Our eating habits and lifestyle have changed drastically in the last few decades. 13% of the population of our plant is obese. Most of these people are at risk of developing fatal cardiovascular ailments. And on the other side, a large proportion of the population suffers from anxiety or chronic stress. But both can be controlled just by spending a little bit of time daily into exercising.

Exercising not only rejuvenates your body, but it also heals your mind. But which exercise is best for you? Giving a precise answer to this is very difficult. But in this article, we’ll talk about rowing, which is the most effective exercise for those who want to stay fit and lean.

What are the Benefits of Rowing? 

Rowing provides a full-body workout with less impact on joints and tendons. It helps to improve your heart rate and natural muscle tone. It also increases your lung capacity and aerobic endurance. Other cardio exercises such as running and cycling can cause joint pains, especially if you’re irregular.

Rowing is also an extremely beneficial alternative for those people who are suffering from joint problems or arthritis. This is because it has less impact on joints. Not only for people suffering from joint problems, rowing is also recommended for beginners who don’t want intense workout. 

Rowing is effective in reducing fat too. It helps in mobilizing fats in your body, which are then used as energy. When used properly, rowing is the best option for those looking to lose weight.

Here’s the list of muscles that are worked out during rowing workout: quadriceps, glutes, hamstring, hip flexors, abdominals, erector spinae, rhomboids, trapezius, deltoids, and muscles of arms and forearms. This includes all the major muscles in your body. Thus a single machine that fits your budget and space can provide a workout for the whole body.

Rowing plays a very significant role in providing physical strengthening as well as helps in improving the quality of your life. It can also help to improve your mental health as your mind and body are tuned into the rhythm of your workout rather than just mechanically stretching yourself. 

How many calories can you burn by rowing? 

Rowing burns relatively more calories than other cardio exercises. On average it burns about 600-800 calories/hour. But again it depends largely on the intensity of the workout and your body weight.

Proper movement of the body during the workout also affects the value of burnt calories. Keeping resistance low in the beginning is the best way to master the correct movement of the body and the handling of the rowing machine. Also by keeping low resistance, you can prolong your workout session and burn more calories.

Is rowing the best form of cardio? 

Before you start rowing, it’s advisable to do warm-up for 8-10 minutes. So it’s better to get yourself moving and energize your muscles before jumping onto the machine. The main role of any cardio exercise is to make your blood move. That is to say, to increase your cardiovascular output. It can be achieved through many exercises. Like running, cycling, swimming, and rowing.

When you’re running or cycling, part of your energy gets wasted in countering the effect of gravity. In case of rowing, the exercise occurs in a horizontal pattern or plane. Thus it is a plus point, that while rowing you don’t have to fight the gravity but just the machine.

Running is more efficient than rowing, but considering the other benefits we saw above, it wouldn’t be wrong to say that for some rowing is the best form of cardio.

How to use a rowing machine?

Set resistance as per your requirement. Low resistance can help you sweat more and also makes your workout longer as your muscles don’t get tired easily. It’s the best way to increase lung capacity and endurance. If you’re keeping high resistance, then make sure you focus entirely on how your body moves, else it can cause injuries such as muscle sprain.

Sit straight holding the handle in your arms. Push back with your feet. Now lean back slightly. Pull back the handle with your arms. Make sure you bring the handle right below to your rib cage. Now extend your arms and move forward until you’re sitting up straight. Bend your knees to come back to your initial position. And repeat. Keep this formula in mind to make it easier to remember: legs-arms-arms-legs

86% of the body is used in this workout. But it’s only effective when used with the right technique and coordinated moves. The rowing machine is said to be the most misused machine in the gym.

Which’s the best rowing machine? 

Rowing machines come in various forms. You should look up the best one which suits your needs. Some rowers automatically adjust the resistance according to your preference.

Some rowers offer Bluetooth connectivity, which can help in tracking the data of your workouts.

Some can be separated into parts after the workout, making it easier for storage. This type of rower won’t occupy much space, so for those who don’t want to add anything to their compact houses, this one’s for you.

The best one would be the one which comes with a combination of a bike. It can allow you to perform upper body exercises separately, like bicep curls and triceps kickbacks.

Consulting your gym trainer or talking with a friend who owns a rower would be better before you buy a wrong one hastily.

Good rowing machines are hardwearing and long-lasting. There are literally hundreds of rowing machines on the market and while some are excellent, others are considerably less. It’s not necessarily the case that more expensive equals better either, so it’s worth taking the time to seek out a machine that fits your budget and space – one that you will enjoy using for many years to come. 


We saw the benefits of rowing and its effect on our body and mind. No matter how safe, every workout machine can cause serious injuries due to carelessness. So you should use the rowing machine safely and carefully. Owning a rowing machine of your own is the best way to manage time. Invest in a rowing machine that suits the needs of you and your family. Happy exercising!!

By Caitlyn

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