Your body will greatly benefit from regular use of a rowing machine.
Rowing is one of the best exercises you can do to increase your overall strength and endurance, especially in your core, which will make you less likely to get injured in other physical activities like running and other sports.
Rowing also requires you to balance while exercising, so it helps you become more coordinated in everyday life as well.
If you’re not yet convinced that rowing daily can have a positive impact on your body, read on to discover ten amazing physical benefits of rowing every day.
Table of Contents
1) Improves Cardiovascular Health
A main advantage to rowing is that it’s an all-body workout that targets almost every muscle group. Because rowing engages so many different muscles, it can be a really effective way to increase your overall cardiovascular fitness and burn fat.
Additionally, because you’re using all of your major muscle groups at once when you row, your heart rate is going to be higher than if you were just doing an upper-body workout or a lower-body workout by itself.
That means that for every minute that you’re rowing, you’ll probably be burning more calories than if you were just sitting down or doing nothing at all! It also helps strengthen your bones, especially in your back and legs.
In fact, rowing has been shown to build bone density in people who have osteoporosis—even better than weight lifting! In addition to improving your overall physical health, another one of the great benefits of rowing is that it will help keep you mentally fit as well.
If you enjoy competition and pushing yourself while working out, then rowing might be right up your alley. Rowing is fun but challenging, and very rewarding too—you’ll feel like a winner after each workout!
And finally (and perhaps most importantly), being physically active on a regular basis reduces stress levels significantly over time.
2) Relieves Stress & Anxiety
Focusing on one thing like rowing can be an effective way to relieve stress and anxiety. It’s been proven that people who row have higher dopamine levels and lower cortisol levels, meaning it’s easier for them to handle stressful situations without freaking out.
Plus, when you work out with a clear mind, you’re more focused on your body and less worried about what your boss thinks.
Nobody wants to show up at their high-stress job after having worked out – their boss might think they’re trying to kill themselves! Or something equally crazy (which is likely how your boss views working out in general).
Working out clears your head and makes it easier for you deal with other aspects of life as well as de-stressing. So grab your oars and start rowing to better mental health!
If you don’t happen to have access to a rowing machine or any other exercise equipment, I still highly recommend doing some form of physical activity every day.
You don’t need exercise equipment or super expensive gym memberships to reduce stress and anxiety; any movement will do!
Walk around your neighbourhood or park instead of taking public transit or sitting in traffic; lift small weights; take a dance class at your local studio; hop on your bike and take a ride through nature—there are endless options for low-cost ways to get active every day!
3) Strengthens Your Muscles
Rowing is a weight-bearing exercise that puts a little stress on your bones. As you pull, it’s like you’re squeezing your body’s own trigger point therapy. You can feel it in your bones, and even see a slight difference in their shape over time.
Because rowing requires such good form, you get plenty of feedback on how your body is working—you can feel yourself getting stronger and more efficient with each stroke. To maximize results, aim for 20 minutes or more a day.
In addition to bone strength, studies show that resistance training improves your blood pressure and cholesterol levels, helps keep your waistline trim, increases energy levels and promotes better sleep.
Plus there are several studies showing its ability to aid memory function in older adults. Bottom line: Muscles work together as a unit; they can be strengthened together too!
And because rowing uses so many muscle groups at once—including those in your core—your body will burn fat quickly even after long periods of rest when done properly!
That’s why we recommend adding cardio machines into your home gym routine as soon as possible!
4) Burns Calories Quickly
A 150-pound individual will burn between 420 and 690 calories in a half hour. If you can maintain that pace for an hour, you’ll find yourself burning 1,220 to 1,840 calories.
These calorie totals are on par with some other high-intensity workouts(HIIT) such as running or cycling. The great thing about rowing is that it allows you to exercise longer than some other forms of cardio.
In fact, research shows people who perform resistance training and aerobic activity simultaneously burn more fat than those who only perform one type of workout. This means if you like to run but don’t want to give up your weightlifting routine, adding rowing into your routine twice a week could help you get even better results.
You might also consider setting up a HIIT (high intensity interval training) row session. This involves using very short bursts of energy to finish several 100m sprints over the course of 5 minutes or so.
Each sprint uses slightly less energy than your maximum output, meaning it’s easier to recover from each sprint than during traditional HIIT sessions.
You should be able to finish at least three sets during each row session without needing a break before starting another set—which will allow you to keep moving without losing too much momentum throughout your workout session.
5) Improves Bone Strength
Rowing is a great exercise for building strong bones. Research shows that rowing can increase bone density, boost muscle mass and burn body fat.
Unlike running on hard pavement, rowing strengthens joints and muscles without putting stress on your bones or causing wear and tear like running does.
Exercising on a machine such as a rowing machine helps tone and strengthen muscles while burning excess calories.
Running long distances isn’t as effective at strengthening bones because it puts a lot of pressure on them to support your weight when you hit each step with every stride.
By contrast, rowing uses your legs to pull back on an ergometer handlebar that simulates a boat oar in order to generate forward momentum. This means less impact on your knees and ankles than other forms of cardio exercise.
The upshot: A stronger skeleton means fewer injuries over time, which also translates into fewer doctor visits and lower medical bills.
It also means stronger teeth because chewing gum increases jaw strength by working out facial muscles around teeth and gums.
In fact, many dentists recommend chewing sugar-free gum after meals instead of snacking so you don’t end up with tooth decay from sugary foods.
6) Lowers the Risk of Cancer
People who use a rowing machine for just 20 minutes each day were about 40 percent less likely to develop type 2 diabetes, according to new research from South Korea.
Researchers say it’s unclear how exactly rowing reduces risk, but speculate that all those arm and leg muscles may help improve blood sugar control. They also think it could be helpful for people already at risk of diabetes because it helps burn fat more quickly and increases muscle mass.
If you have diabetes or are at risk, talk with your doctor before starting any exercise routine—especially one that involves long periods of activity without rest (like jogging).
The bottom line: Exercise is beneficial for diabetics—this doesn’t mean that if you have type 2 diabetes you should avoid using a rowing machine! Just make sure to consult with your doctor first.
Also keep in mind that since rowing machines target multiple large muscle groups, they’re not as effective at burning calories as cardio machines like treadmills.
7) Reduces Risk of Type 2 Diabetes
Those who exercise are much less likely to be diagnosed with type 2 diabetes, and those with type 2 diabetes who exercise can actually reduce their dependence on medication.
Anyone at risk for developing type 2 diabetes or prediabetes (with high blood sugar) should check with a doctor before beginning any exercise program. Exercise can help to keep blood glucose levels within normal range.
This can prevent complications such as nerve damage, blindness, heart attack, loss of limbs, renal failure and more serious health problems. It is best to consult your doctor prior to beginning any new fitness regimen that may cause you injury or illness.
If you do have some preexisting conditions that could cause complications then talk to your doctor about training within your own physical limitations.
Just because you cannot participate in an activity does not mean it is bad for you. Choose an alternative activity that allows you to get out and stay active.
Even if it means using an elliptical machine instead of running, use whatever tools are available to achieve your goals safely.
8) Prevents Osteoporosis
Rowing is a great exercise to keep your bones strong. This is especially important after menopause when many women are at risk for osteoporosis.
In one study, rowing twice a week for 15 weeks significantly increased hip bone density in postmenopausal women compared to exercising on an ergometer twice a week for 15 weeks.
Another study found that older women with low bone mass or osteoporosis who rowed three times a week for 6 months improved their bone mineral density and lowered their risk of fractures compared to sedentary control group.
Yet another found that hormone replacement therapy (HRT) can increase fracture risk in postmenopausal woman who only do cardio workouts, but not as much if they also row.
So start rowing today! It’s easy, convenient and good for you. Plus, it makes you look like an athlete even if you don’t feel like one sometimes.
The best part? You can burn over 500 calories per hour doing it!
9) Helps People with Joint Pain
According to a 2010 study published in The American Journal of Sports Medicine, rowing is one of only three cardio exercises, along with swimming and cycling, that can help relieve joint pain associated with rheumatoid arthritis.
It also makes for a fun and enjoyable workout because unlike other sports, there are no opponents involved. In fact, you can row on your own or compete against others in indoor regattas held by health clubs and rowing clubs around America.
You don’t even need to have been diagnosed with rheumatoid arthritis to experience relief from joint pain thanks to rowing machine workouts.
This is because water resistance creates less stress on joints than do impact-heavy activities like running and jogging. Also, when done properly, rowing targets muscles in your arms, legs and back—not just those located near painful joints.
As such, it’s a great way to stay fit while relieving pain at the same time. All you need is a little motivation and a rowing machine.
Calories Burned: The amount of calories burned per hour will vary based on weight, intensity level and how much physical exertion is required during each session.
For example, if you weigh 160 pounds (72 kilograms) and engage in an activity that works out all major muscle groups (like rowing), then you could burn anywhere between 420 to 600 calories per hour.
10) Exercise your Mind as well
Staying physically fit is extremely important, but it’s just as important to stay mentally fit. Exercise is a wonderful way to relax and take time out for yourself.
Try meditating while you exercise if that works best for you. Everyone has their own way of relaxing, some through meditation and others through reading or writing.
Whatever works best for you should be incorporated into your daily routine; otherwise stress could build up over time and eventually turn into long-term health issues.
It’s also an easy habit to incorporate into your day since most people work in offices nowadays, making it much easier to incorporate exercise into your daily routine than it might have been in previous generations.
If you can afford a gym membership, then do so! But even if not, there are plenty of ways to get fit without having access to one.
You can jog around your neighborhood, go swimming at a local pool or attend free fitness classes at community centers on weekends. In fact, many gyms offer free classes on weekday evenings!
Is 20 minutes of rowing enough?
The short answer is yes. Any amount of exercise is better than none, so even a few minutes on an indoor rowing machine can deliver some real benefits to your body. But if you’re looking for longer-term results, studies show that working out with any type of rowing machine can help in multiple ways: It builds bone density and increases muscular strength. Plus, it increases heart and lung capacity while aiding in weight loss. The following are ten benefits associated with a rowing workout everyday . If you’re ready to get started, check out our tips below! What exactly is a rowing machine?: A rowing machine—sometimes called an ergometer—is a specific piece of equipment designed to mimic the action of actual outdoor rowing (as opposed to stationary bikes or treadmills). As such, they include certain features unique to outdoor rowers.
Is rowing good for belly fat?
One of rowing’s many benefits is its impact on our body composition. It is a challenging exercise that works every muscle in your body, and studies show that people who do it tend to burn more calories at rest than those who don’t. One such study by Wagner et al (2016) showed that men who performed resistance-training and combined it with aerobic training for 12 weeks lost more fat mass than men who just did aerobic training. Another study by Dornenburg et al (2014) showed similar findings; fat loss increased when people were doing both high-intensity aerobic exercise and resistance training simultaneously, compared to only doing one type of exercise over a 12-week period. In addition, research has shown that cardio plus resistance training can help you lose weight faster than either modality alone. What does all of this mean? If you want to lose belly fat—and fast—row away!
Can you get in shape by just rowing?
Yes, you can lose weight and get in shape by just rowing! Studies have shown that a person who rows at a consistent pace is burning up to 10 calories per minute on average. The best thing about rowing is that it doesn’t put unnecessary stress on your body, making it an ideal workout for those who are looking to build muscle or lose weight. You can get great cardiovascular benefits from only 2 – 3 days a week of rowing too. And, because it works every major muscle group in your body, you’ll be sure to see results quickly. Plus, with all of these benefits combined into one exercise machine, there really isn’t any reason not to give rowing a try! There are many different types of rowers: Concept2 Model D, Stamina Body Trac Glider 1050 Rower, LifeSpan Fitness RW1000 Indoor Rower and WaterRower Natural Rowing Machine to name a few.