10 Rowing Machine Benefits

Are you interested in switching up your exercise routine and engaging in rowing machine workouts? Maybe the benefits of rowing interest you, and you want to know about all the different workouts and benefits of a rowing machine machine. If that is you, then this article is exactly what you need! 

We will discuss some aspects of the mighty rowing machine and the many benefits that come with it. At EnergyFit, we truly believe you will love this workout machine! 

What are the Ski-Row Air and Ski-Row Air + PWR Machines and Their Perks?

The Ski-Row Air and Ski-Row Air + PWR by EnergyFit act as both a rower and ski trainer with dual-function high-intensity interval training potential. While they can be used solely for their rowing exercises or skiing exercises, these machines are best used for mixed-erg workouts. 

Both rowing machines come with a long list of features, including:

• Heart-pounding air-flywheel resistance 
• Gas-assist cylinder 
• Rust-proof extruded-aluminum seat-slider beam
• Front-mounted transport wheels
• Bluetooth and ANT and heart rate connectivity 
• Foot straps that are easily adjusted
• Programs: time goal, distance goal, calorie goal, time interval, distance interval

With all these features, you can be involved in a challenging full-body workout with air-flywheel resistance while monitoring your heart rate and creating your own workout goals. 

The Bluetooth feature allows you to enjoy your favorite music, and the foot straps provide for safe use of the rowing machine. The front-mounted transport wheels will allow for easy movement anytime you need to move the machine from one place to another. Lastly, the programs allow you to create goals for your time and distance, which helps track your overall workouts. We truly believe in these products and the features that come with them!

What are the Benefits of a Rowing Machine? 

There are many benefits of using a rowing machine:

• It works your entire body
• It is a low impact high-intensity workout
• You can adjust the workouts to fit your needs
• It supports overall posture through your core muscles
• It is an excellent workout for the large muscles of your lower body
• Workouts on these rowing machines are very versatile 
• You can learn and create new skills on the rowing machines
• You can track your overall improvement in your workouts
• Even a short rowing workout will bring many health benefits
• Can be used all year long
• Supports healthy mental function

1. Works Your Entire Body 

A rowing machine might benefit you if you have a busy schedule and have difficulty fitting a gym workout into your day. Maybe you only have a few min each morning to cram in a workout on the treadmill before your kids wake up, or the dogs need to be walked, or breakfast has to be made, or you have to head to work. Whatever your day entails, this machine will work your entire body in whatever couple of minutes you have.

In addition, a full-body exercise also means that you do not have to come up with multiple workouts for each muscle group. By working the entire body all at once, you can complete your one workout and feel accomplished and ready for the rest of the day.  

2. Low Impact High Intensity Workout 

Many high-impact workouts are great for your heart health but might put a toll on your joints. Many people complain about joint discomfort, especially in the knees, from running, climbing, or jumping. Imagine how much worse it could be in five, 10, or 15 years if you feel discomfort now.  The rowing machine provides a high-intensity workout while being low impact to protect joints and spare you unnecessary pain. 

3. Supports Overall Posture Through Your Core Muscles 

If you tend to struggle with good posture and overall endurance, this rowing machine can help with that. Good posture comes about from a strong core and back muscles, both of which are worked through the rowing machine. We spend a lot of sitting at a computer, looking at our phones, and being physically inactive for many of us. Do you tend to slouch when you sit? Do you forget about the basics of good posture when eating a meal at the table or sitting to complete a homework assignment on the computer? The rowing machine will build muscle in your back and abs, which will assist in your overall posture. Try the arms only row or reverse overhead row for some good abdominal exercises or try the high row to strengthen your back.  

4. Great Workout for Large Lower Body Muscles 

We discussed the full-body, abs, and glute muscles that the rowing machine targets; however, it is also specifically designed to hit your lower body muscles. Do you even realize how often we use our lower body muscles? We use them daily, hourly, and even every minute for typical daily routines that we do not even think about doing. We stand, walk, run, jump, climb stairs, drive our cars--all of which and more require us to have strong legs. These rowing machines will assist you in reaching your goal of strong legs! 

5. Adjust Workouts to Fit Your Needs

One thing that is nice about the rowing machine is that you can design the workout to fit your needs. For instance, you might want to row with the Ski-Row Air one day, and you might want to do a HIIT workout the next day. 

Maybe you plan to do exercises targeting the upper body when you have been on your feet all day or do some exercises that target the lower body because you have been sitting all day. The good news is that even with customizing your workouts to target specific muscles, you will still be working your whole body, with some areas being worked more than others. 

Another perk to this is that you can share the machine with your family members and friends, and it can be adjusted for each individual. You might enjoy a HIIT workout while your significant other enjoys targeting the lower body muscles. Whatever the case may be, you can both benefit from this machine and adjust the workout to best suit your needs.

Lastly, it is important to increase the target goals on your machine as you become more proficient with your workouts. You should begin with achievable and reasonable goals when first starting out and increase these goals as you find yourself becoming stronger and more in shape. 

6. Gain New Skills 

Maybe a rowing machine is something you have never used before. If that is the case, you can keep your workout routine exciting by trying something new and learning new skills on the machine. This could be rowing, skiing, a HIIT workout, a lower body targeted workout, or an upper-body target. The options are endless! 

When it comes to a workout, you have to find something you enjoy. Otherwise, you will not stick to the routine. This is why exploring new options is helpful because it will decrease overall boredom and increase your commitment to the exercises. 

If you do the skiing part of the rowing machine for several days and find yourself getting bored with the routine, you can then switch to a HIIT or other workout the next day. This way, your routine will never become dull!   

7. Track Your Overall Improvement

With all the incredible features on our Ski-Row Air and Ski-Row Air + PWR, you can monitor your heart rate as well as create goals for your distance, time, and calorie burn. In addition, you can increase your target goals as you continue to workout and improve in your overall exercise ability.  

Remember when starting out to find goals that are achievable for your fitness level. If you are someone who ran daily before starting the rowing machine, you might be able to make your goals higher; however, if you are someone who has not worked out in a long time, you may need to start smaller and increase those goals as tolerated. 

Pushing yourself too hard could result in an injury which could then keep you from working out all together.   

8. Many Health Benefits 

You may find that you only have 15, 20, or 30 minutes to workout one day. Because of the overall advantages of the rowing machine, even 15 minutes will benefit your health in many ways. 

We all lead busy lives, between school, work, families, friends, children, pets, volunteer opportunities, church events, or whatever it might be. Making excuses as to why you cannot workout is easy to do. However, do not let the excuse of not having time be the reason why you skip exercising! 

Take 15 minutes and get it done! A rowing machine provides a great cardio workout, releases endorphins for a mood boost, reduces the chance of heart disease, and gives you lean glutes and calves. The list goes on.

9. All-Year Use

Depending on where you live, exercising outside is not always an option. It might be that it is too cold, possibly even snowing. Maybe it is too hot and humid. Maybe it is raining, or even hailing! You might be someone who enjoys being outdoors for exercise; however, if you do not prefer this or are unable to because of weather conditions, having an inside workout option is a great alternative. If it is hot outside, you can enjoy the AC indoors. If it is cold outside, you will not have icy air entering your lungs as you are trying to go for a jog, and if it is raining, you can be inside where it is dry. 

10. Supports Healthy Mental Function 

As with any physical activity, the rowing machine will increase your heart rate, get your blood pumping, and cause a positive release of endorphins in your brain. This will in turn, calm the mind, ease feelings of stress, and support your overall mental health. Many of our lives have several stressors, whether they are related to work, family, finances, school, etc. 

Having an activity to pull your mind away from these stressors while releasing endorphins and supporting your mental health is something that the rowing machine can do.  

What Body Systems Does Using a Rowing Machine Positively Affect?

There are many body systems that the rowing machine has an impact on, including the heart, kidneys, brain, bones, and joints.

• Heart: Rowing exercises are shown to support healthy cholesterol levels, maintain normal blood pressure levels, and improve overall heart health.  
• Kidneys: Rowing exercises are shown to support healthy metabolic function. 
• Brain: Rowing exercises support cognition and brain health.
• Bones: Rowing exercises support bone health.
• Joints: Rowing exercises support joint health and function.

Try Some New Exercises

If you feel ready to try some new exercises, this list is the perfect go-to for your new routine.

• Biceps curl: Increases strength in the upper part of the arm while keeping the abdominal muscles tight.
• Arms only row: Targets abdominal and upper body muscles
• High row: Works your upper back and shoulder muscles
• Reverse overhead row: Works the abdominal and shoulder muscles 
• Single arm row: Targets the upper body muscles on one side of your body and should be done in equal amounts on both sides of the body
• Single leg row: Targets the muscles on only one side of your body at a time

The Takeaway

When it comes to rowing exercises, especially with the Ski-Row Air and Ski-Row Air + PWR, there are many benefits for your heart, kidneys, brain, bones, joints, and muscles. In addition, you can choose what area of the body you want to target and what workout you want to participate in. You also have multiple options for long workouts, short workouts, or anything in between. You can track your progress and increase your set goals as tolerated. 

Whatever your fitness level, these rowing machines will meet your needs!

 

Sources:

What is High Intensity Interval Training and How Can It Improve Your Workouts? | Self.com

What Are the Health Benefits of Rowing?

​​Good Posture in 30 Days: Exercises, Calendar Plan, and More