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5 Reasons A Rowing Machine May Be Better For Your Fitness Goals

5 Reasons A Rowing Machine May Be Better For Your Fitness Goals

5 Reasons A Rowing Machine May Be Better For Your Fitness Goals

The Rowing Machine helps mimic the motion of rowing on water. Not only are there some amazing physical benefits from using a rowing machine but there's also fantastic health benefits too. To get you motivated for some rowing, here’s the Southern Workout top 5 Reasons To Workout On A Rowing Machine.

1) It's a total body workout!

The rowing motion involves all the major muscles of your upper and lower body.  We're no experts in maths but believe it or not that’s approximately 84 percent of the muscles in your body! The motion works your legs, core, back arms and brain, especially if you're trying to figure out what 84 percent of the muscles in your body looks like!

The rowing stroke itself is divided into four phases: Catch, Drive, Finish and Recovery.

You begin in the “Catch” position, where you are leaning forwards slightly in order to push off the foot plates. This uses your quads, hamstrings, buttocks, and calves.

The next phase is the “Drive”. This phase begins as you straighten your legs and press firmly against the foot plates and drive the seat backwards, whilst keeping your back straight and pull the handle towards your chest. The “Drive” is the phase where most of your muscles are used.

During the next phase, called the “Finish”, you will have the handle pulled back to your lower chest whilst leaning backwards slightly. In this position, your entire core is engaged and ready to spring yourself back forwards.

The last phase, called the “Recovery”, is when you return to the beginning “Catch” position of the motion. Again this uses your core and stabiliser muscles to spring yourself forward. You also engage your hamstrings to help slide your body to the front of the rowing rail.

2).Great for aerobic training

Rowing qualifies as a cardiovascular workout, also known as an aerobic workout because the rowing motion gets your body’s large muscle groups moving repetitively for an extended period. Aerobic exercise has many health benefits including: increased stamina, fitness and strength, it's boost your immune system, strengthens your heart and lungs, and can help reduce the risk of many chronic health conditions including: heart disease, high blood pressure, obesity, and Type 2 Diabetes.

3). Big bang for buck

If your goal is to burn those unwanted calories, you’ll be glad to hear that one of the best rowing benefits is its ability to burn calories efficiently. According to Harvard Health Publishing, thirty minutes of a moderate rowing workout burns  200-300 calories, depending on your body weight, intensity, and resistance used. Combine a rowing routine with a healthy, balanced diet and you can reach your fitness goals.

4). It's low impact

Rowing is considered a low-impact workout with minimal stress applied to the body. Rowing uses natural movement that is easy on the joints, ideal for people restricted by weak joints, bone and muscular health or are recovering from surgery or injury.

5). Convenient and you don't get wet

Just because you don’t have access to a row boat and a lake doesn’t mean you can’t enjoy all the benefits of rowing. You can get the same exercise from a rowing machine at your local gym or purchase one to use in the comfort and convenience of your own home.


Rowing Machines are a fantastic addition to your home gym and provide a great cardiovascular workout. They can be used to achieve weight loss goals, increased endurance and a total-body workout whilst being convenient, safe, and easy to use.

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