The Advantages of Rowing Machine Exercise Over Typical Cardio Workouts
Rowing Machine vs Treadmill Running: A Comprehensive Comparison
In the world of fitness, two pieces of equipment have stood the test of time: the treadmill and the rowing machine. Both are staples in gyms and homes alike, offering cardiovascular benefits that help shape fitness routines. However, a closer look reveals that these two machines cater to different needs and offer unique advantages.
Muscle Groups Targeted
When it comes to targeting muscle groups, the rowing machine takes the lead by primarily focusing on a full range of major muscle groups. This includes the legs (quads, hamstrings, glutes), back (lats, rhomboids, traps), core, shoulders, and arms (biceps, triceps, forearms). In contrast, treadmill running mainly emphasizes the lower body muscles, such as the quadriceps, hamstrings, calves, and glutes, with less upper-body engagement.
| Muscle Groups | Rowing Machine | Treadmill Running | |---------------------------|--------------------------------------------------|-------------------------------------| | Legs | Quads, Hamstrings, Glutes | Quads, Hamstrings, Glutes, Calves | | Back | Latissimus Dorsi, Rhomboids, Trapezius, Rear Delts | Minimal engagement | | Core | Core muscles stabilized throughout the stroke | Moderate engagement for balance | | Arms | Biceps, Triceps, Shoulders, Forearms | Minimal engagement | | Impact on Joints | Low-impact, seated; easy on knees and ankles | High-impact; stress on knees, ankles |
Cardio Benefits
From a cardiovascular perspective, both rowing and treadmill running provide excellent aerobic workouts. However, the rowing machine offers a low-impact, full-body cardio workout that is gentler on joints due to its seated, smooth motion, making it ideal for those needing joint protection while still achieving high cardiovascular intensity. Treadmill running is a weight-bearing, high-impact exercise, focusing cardiovascular effort mostly on the leg muscles and usually involves greater joint impact, especially on knees and ankles.
- Rowing Machine: Provides a full-body cardiovascular workout combined with muscular endurance and strength gains. It supports high-intensity interval training (HIIT) for muscle hypertrophy and efficient calorie burning, while being low-impact and joint-friendly.
- Treadmill Running: Primarily targets cardiovascular endurance and lower-body muscular endurance with a weight-bearing, high-impact exercise that enhances bone density but can stress joints more.
The Rowing Machine's Renewed Popularity
The rowing machine's recent resurgence can be attributed to its inclusion in fitness races like HYROX, as well as the endorsements of fitness enthusiasts like Farren Morgan and Cameron Harris. In a study from 1995, elite athletes were found to reach the same peak VO2 on a rowing machine as on a bike, indicating that the rower can push the heart-and-lung system to its maximum. More recently, an eight-week study from 2021 saw beginners who rowed three times a week experience a 10 percent increase in their VO2 max, while an electromyography study from 2023 found that rowing engages 80-85 percent of the body's main muscles, significantly more than treadmill running or using the cross trainer.
In conclusion, the rowing machine offers a more complete muscular workout, targeting both upper and lower body muscles while providing joint-friendly cardio benefits. This makes it an excellent choice for combining strength and cardiovascular training. Treadmill running, on the other hand, excels in lower-body cardio conditioning with greater impact forces, suitable for bone health but with increased joint stress. Ultimately, the choice between the two comes down to individual fitness goals and preferences.
- After a thorough examination, it's evident that the rowing machine emphasizes fashion elements in workout attire, as it requires a well-balanced wardrobe to accommodate various movements and combinations of major muscle groups.
- In the realm of health-and-wellness, the science of engineering both the rowing machine and the treadmill has made significant strides, with manual designs being revamped for improved user experience and enhanced performance.
- For those interested in enhancing their style and fitness-and-exercise regimen, the growing popularity of rowing machines in challenges like HYROX and endorsements by influencers like Farren Morgan and Cameron Harris provides a dynamic avenue to explore this piece of equipment.
- In the world of wellness, incorporating a rowing machine into one's fitness routine offers a unique combination of cardiovascular and muscular benefits, making it a chic and functional addition to any health-and-wellness enthusiast's home gym or lifestyle.
