It gives you a full-body workout, improves your cardiovascular health, and helps you build lean muscles, all while being gentle on your joints. Who would have thought you’d enjoy these numerous health benefits with a rowing machine?
Oh, I bet you didn’t know this much about it. Sounds too good to be true, yeah? Well, it doesn’t end there—there’s more. Ergometers are efficient and versatile, and anyone can use them, including seniors.
Curious to learn more about how this equipment can level up your fitness game? Keep reading to find out. By the end of this article, you might be itching to hop on an ergometer to become healthier.
Table of Contents
What is a Rowing Machine?
A rowing machine, or ergometer, replicates the motion of rowing. For example, moving a canoe, kayak, or raft forward in water.
Furthermore, it has several workouts at various intensity levels. Thus, it allows you to perform an effective workout at home or in the gym. This is one of the benefits you’ll enjoy from using a rowing machine.
What’s more interesting is that it uses various landscapes to give you the impression that you’re on the water. After every workout, you’ll be able to see your personalized stats, which enable you to keep track of your progress and challenge yourself always.
While using an ergometer is pretty simple, you should get trained first. This will ensure you’re using a suitable machine for your workout and one that aligns with your fitness goals.
Health Benefits of a Rowing Machine Workout
Incorporating a rowing machine into your workout routine has several health benefits associated with it, especially for seniors. Interestingly, you don’t have to be a pro to use it. Here are a few reasons you should consider adding an ergometer to your workout program.
1. Simple to use
Thinking of a simple and basic workout tool that doesn’t require so much training? That’s the rowing machine!
Normally, you should ensure you’re using the correct type and resistance according to your desired fitness level.
For instance, newbies are advised to begin with a lower resistance level and gradually progress to a higher one as they become more accustomed to the rowing activity and its effects.
2. It’s low-impact
Especially for seniors, this is one of the health benefits you’ll enjoy from doing a rowing machine workout. Rowing is an excellent way to burn calories without straining your joints.
Because it gives you complete control over the movement and pace, we consider it an excellent workout for recovery. Occasionally, individuals with osteoarthritis in its early stages are told to perform this exercise.
In an 8-week study conducted in 2014, it was discovered that there was a 30% improvement in the elbow, joint torques, or rotation, knee, lumbar, and shoulder as a result of the rowing machine exercise. However, this is not the case with high-impact workouts like plyometrics and sprinting.
3. There are many workouts
Because of its versatility, you can use a rowing machine for different exercise routines, such as strength, endurance, and interval training. No doubt, you’ll enjoy these benefits if you add a rowing machine to your workout regimen.
In addition, you can attain your goals faster with short, intense exercises with rowing machines. Hence, you don’t have to run for a long time. Rowing works your whole body, targets your major muscle groups, and provides an excellent cardio exercise.
4. Improves joint health
Its ability to improve joint health is among the benefits of a rowing machine workout for seniors. As you may know, seniors are more prone to experiencing stiffness, arthritis, and pains in their joints.
Remember, exercises like high-impact aerobics and running can strain your joints, which worsens these health challenges. However, a rowing machine is a low-impact option with which seniors can improve their cardiovascular health and build muscle strength without stressing their joints.
Additionally, rowing boosts joint lubrication and minimizes inflammation by increasing blood flow to the joints. As a result, joint pain will lessen and joint mobility will be enhanced.
5. Rowing improves flexibility
The importance of flexibility for seniors cannot be overemphasized. So, this is one of the benefits that make a rowing machine workout perfect for seniors.
As seniors grow older, their flexibility decreases. But thanks to rowing, you can become flexible again by incorporating it into your workout regimen.
This exercise enhances joint range of motion, which boosts your ability to stretch and become more flexible. Furthermore, it works different muscle groups like the arms, legs, core, and back. Ultimately, they all work to improve your flexibility.
6. Enhances your posture
This is particularly true for digital nomads and individuals who spend long hours on their computer screens and phones. It’s one of the benefits these young people and seniors will enjoy from using a rowing machine for their workout.
For seniors, due to old age, their reduced mobility keeps them in a specific position for a long time. However, performing a rowing exercise works your upper spine, upper back, and shoulder muscles with each stroke. This, in turn, enhances your posture.
Is Rowing Machine a Good Workout?
It’s easy for you to think or believe that a rowing machine works only your arms. But that’s not true; rowing is a full-body workout. It targets the following major muscle groups: quadriceps, calves, and glutes.
Furthermore, its low-impact nature makes it a great alternative cardio workout for seniors. The American Fitness Professionals Association asserts that the rowing stroke comprises 65% to 75% leg work and 25% to 35% upper body workout.
In addition to these, the rowing machine workout provides several other health benefits for seniors and youngsters alike, which we have discussed above. So, it’s considered an all-around good workout/exercise.
How Long Should You Row?
Regardless of how short your rowing workout is, you’ll still enjoy some benefits. You know, doing little is better than doing none. Generally, rowing exercises are shorter compared to other cardio exercises because rowing works many muscle groups with less stress on your joints.
That said, a rowing exercise of 10 to 15 minutes on the machine comes with many benefits. Remember, each rowing stroke works your glutes, arms, core, back muscles, and hamstrings. So, rowing for 10 minutes will be around 200 strokes. You can imagine how much you’ll be enjoying in this short time.
Plus, the American Heart Association recommends you perform a moderate-intensity aerobic activity (for at least 150 minutes) and a vigorous aerobic activity (for 75 minutes per week), or combine both.
Bottom Line
Rowing is one exercise that’s suitable for both outdoors and indoors. So, you can relish the numerous benefits associated with doing a rowing machine workout.
Among its numerous advantages are increased strength and endurance. Plus, it can even strengthen your heart health.
Unlike other workout equipment—an elliptical and a treadmill—the rowing machine is very powerful. Meanwhile, if it’s your first time using an ergometer, ensure you consult a healthcare provider before starting your workout regimen.