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by Nicole Langton
Off-season rowers aren't the only ones rowing machines can benefit. In fact, the top five benefits of using a rower can help anyone aiming for overall fitness. The rowing motion involves several major muscle groups and will help you develop both your upper and lower body. More than that, though, rowers get your heart pumping and lungs working, providing a serious aerobic workout.
Effective aerobic workout: Because it requires the use of so many major muscle groups, a rowing machine is an effective way to raise your heart rate and increase your oxygen uptake. The adjustable resistance on most rowers lets you easily work up to your target heart rate as well as slow back down to your resting rate. Some of these home gym machines even come with a wireless heart-rate chest strap to help you monitor your heart rate hands-free.
Efficient calorie burning: A rowing-machine workout burns an average of 600 calories an hour. That's more efficient than many other home gym machines on the market. On a stationary bike without arm involvement, you'd need to ride about an hour and 18 minutes to equal an hour workout on a rowing machine.
Conditioning for the upper body: As you might expect, rowing machines provide a decent upper-body workout. They involve the rhomboids in the shoulder, trapezius in the upper back and lats in the lower back. Your biceps, pecs and abs also do some work, although to a lesser extent. Because you need to maintain a strong grip on the oars, you'll also develop stronger hands and wrists, which are a benefit in many sports.
Conditioning for the lower body: Perhaps surprisingly, one of the top benefits of rowing machines is the workout they give the lower body. In fact, rowing enthusiasts consider rowing primarily a lower-body workout. The main leg muscles involved are the quads in the upper front of the thighs, but the calves and glutes (buttocks) are also involved. For the best lower-body workout, choose a rowing machine with a sliding seat.
Low risk of injury: The motion of rowing is natural and low impact, putting minimal stress on the joints. Because you're seated low to the ground, there's even less risk of falling than with a stationary bike. While back strain is a concern, you can minimize the risk of back strain by using correct rowing form. Proper rowing posture lets your legs do the work, taking the pressure off your back.
