Benefits ofRowing Machines by Karen Pritchard and Sanjay Vaja

The health and fitness benefits of rowing machines are much the same as those of water-based rowing, with a few bonus benefits that shouldn’t be overlooked.

Improves Cardiovascular Fitness 
Whenever you perform sustained exercise that increases your heart rate and breath volume, you’re working on your cardiovascular fitness. Rowing is great for the heart and lungs because it engages every major muscle group. That, in turn, requires your heart to pump more blood to your working muscle tissue delivering energy and nutrients to your cells while buffering away waste by-products, including carbon dioxide and lactic acid.

The body is incredibly efficient, and doesn’t like to exert itself, so when forced to work harder than it’s used to, it makes physiological adjustments so future exertion feels easier. When your heart pumps and you breathe harder, your body adapts so that the next time it feels a little easier. Just like that, you’ve improved your cardiovascular fitness.

Increases Total-Body Muscular Strength and Endurance 
Muscular strength and muscular endurance are two different things. In a nutshell, muscular strength is how much weight a particular muscle group is capable of lifting in a single effort – much like a single bench press. Muscular endurance, on the other hand, is how much weight a particular muscle group can lift repeatedly over time. For instance, how long you can ride a bike up a steep incline.

When rowing (as with swimming), you can increase both your muscular strength and muscular endurance because you’re repeatedly pushing and pulling against resistance for the entirety of your workout, spurring physiological adaptations that future exertion feels easier. That said, by increasing resistance over time, your muscles will grow and develop, becoming stronger.

What really makes rowing stand out is that it works your entire body. During the drive phase you’re engaging the major muscle groups of your legs first, then your core, and finally your upper body and back.

Low Impact 
As long as you maintain good form, rowing is easy on the joints. Because your feet remain in contact with the foot pads and your hands keep contact with the handles, there’s little to no impact being placed on the ankles, knees, hips, elbows or shoulders, all of which are prone to injury. This also makes it an appropriate form of exercise for those who are nursing an injury, or who feel physically uncomfortable during weight-bearing exercises.

A rowing machine is available to use here at the NeuroMuscular Centre, just speak to one of the physios and they will advise you and to ensure you’re using it properly. Rowing is an excellent form of exercise, but it’s not without risks. Poor form can result in injury, particularly to the lower back. And, as with any form of exercise, start slow    and work your way up.

Benefits of rowing here at the NMC
I enjoy using the rowing machine here at the centre. I first started to really get into it for Muscle Month. I feel much better in myself, uplifted and motivated, once I have completed my time on it. I started slowly and worked my way up on it. Rowing also helped me lose some weight which was a pleasant surprise!