Can a Simple Rowing Machine Give a Good Cardio Workout?

Using a rowing machine is an effective way to work out all the muscles of the body, the American College of Sports Medicine notes. Regular rowing exercises strengthen the heart and burn away excess fat. However, people with lower back problems should seek medical advice before doing rowing machine exercises in order to avoid injury. Done correctly, rowing machine exercises are convenient and effective ways of maintaining cardiovascular health.

  1. Maximizing a Rowing Machine Workout

    • Getting at least 20 minutes of cardio exercise three to four days weekly is sufficient to maintain health, the Texas Heart Institute notes. Increasing exercise duration by 30 to 45 minutes and doing it more frequently is necessary to burn fat. Warm up and cool down for at least three minutes before and after to help the cardiovascular system transition to and from the exercise routine. You should also hit your optimum heart rate in order to sufficiently exercise your heart and cardiovascular system. Most rowing machines are equipped with functions that allow you to monitor heart rate and calories burned.

    Interval Training

    • Integrating interval training into rowing machine workout routines will make them more efficient at strengthening the heart and cardiovascular system. Interval training is essentially alternating between bursts of intense activity and periods of less vigorous intensity, MayoClinic.com notes. Bursts of high-intensity rowing should last about 30 seconds before you slow back down to your normal pace. Incorporating interval training also helps the body burn more calories.

    Benefits

    • Rowing machines are low impact, so there is low risk of injuring the knees and ankles. Using a rowing machine for 25 minutes burns about the same number of calories as 40 minutes on a stationary bike. If you weigh around 155 pounds, rowing at a moderate intensity for 30 minutes burns 260 calories, while a vigorous rowing workout burns 316 calories, according to Harvard Health Publications.

    Exercise Motions

    • When using a rowing machine, use smooth, fluid motions that allow full range of motion on a straight horizontal plane, the American College of Sports Medicine advises. This means your movements should allow your knees to bend while letting your arms and shoulders reach forward. Properly executing the rowing motion allows you to target muscles you would like to tone and develop.