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Today’s Fitness: Benefits of Rowing

rowing basics

There is no doubt that rowing is beneficial to your health. It is no wonder that many marathoners turn to rowing as part of their offseason conditioning. Outdoor rowing has the added benefit of being outside, but there is much to gain from using an indoor rower, as well.  

To be clear, participating in any safe exercise is a step in the right direction.  However, rowing may have some distinct advantages over some other forms of exercise. Some aspects that set it apart:

  • It is an overall body workout. Many other machines do not offer the level of body involvement that rowing does.
  • It burns MUCHO calories… for most, it is somewhere between 500-800 per hour.
  • Even with all of that moving, it is a very low impact exercise. This is perfect for those with sensitive joints.
  • Your arms move repeatedly back and forth. This is terrific for heart and lung health.

While a rower is one of the most underused pieces of equipment at the fitness center, it is arguably one of the most valuable. With regular use, you WILL experience toning… and have the added benefit of a cardio workout.  If performed correctly, the majority of the effort is exerted by the lower body. Only 15-20% of the exercise is performed by the upper body, but that is enough to see results. The core stays engaged throughout.

savourstill waters


If your current goal is weight loss, you are in luck. A regular rowing routine as part of your overall exercise program paired with a good food plan can be a great way to lose weight. Try rowing with lower resistance for 20-25 minutes, 3 times per week. If you enjoy it, increase your time to 30 minutes or consider an extra day or two. Although I cannot guarantee your results, I can tell you from personal experience that this. thing. works.

If you plan to use the rower at your local fitness center, you have an advantage over the other gym-goers. This piece of equipment is often available. If you are planning to purchase one for your home, you will find that with regular use, they are worth what they cost. You can find good deals on rowers online, and may even find one used as they have fallen out of favor with many people.

As with any other exercise equipment, you will have to actually use it. It is worthless if you are not motivated. Make a commitment to the same time, every time, and stick to it. Your body will thank you.

Before you start:

As with anything you see here, if you have further questions, please let us know.  

If you have any concerns, be sure to contact your doctor before starting a new exercise program.

Before you purchase a rowing machine, do plenty of research. There is a load of information out there including product reviews to help you make an informed choice.

Never sacrifice form. It is better to take a break than to break form. For this (and most) exercise to be beneficial and reduce the risk of harm, it must be done correctly.


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