Rowing machines are a popular piece of exercise equipment for those looking for a full-body workout at home. Not only do they provide an effective cardiovascular workout, but they also work multiple muscle groups, making them a great option for those looking to improve their overall fitness in a short amount of time.

In this post, we’ll explain the benefits of using a rowing machine for home exercise, compare the top 3 rowing machines, and provide research article references to support these benefits and for further reference.

Rowing Machine Benefits: 

1. Provides a Full-Body Workout

Using a rowing machine engages multiple muscle groups, including the legs, core, back, and arms. This makes it an effective full-body workout that can help you build strength, increase endurance, and improve overall fitness. In fact, research has shown that rowing can burn up to 600 calories per hour, making it a great option for those looking to lose weight or maintain a healthy weight.

2. Low-Impact Exercise

Rowing is a low-impact exercise, which means it puts less stress on your joints compared to high-impact exercises like running or jumping. This makes it a great option for those with joint pain or injuries. A study published in the American Journal of Sports Medicine found that rowing was associated with a lower risk of injury compared to other sports like running or basketball.

3. Improves Cardiovascular Health

Rowing is an excellent cardiovascular exercise that can help improve heart health and reduce the risk of cardiovascular disease. A study published in the Journal of Science and Medicine in Sport found that rowing was an effective way to improve cardiovascular fitness in healthy adults.

4. Enhances Muscle Strength and Endurance

Using a rowing machine can help you build and maintain muscle strength and endurance. Research has shown that rowing is an effective way to improve upper body strength, particularly in the back and arms (4). Additionally, a study published in the Journal of Strength and Conditioning Research found that rowing improved muscle endurance in the legs, core, and back.

5. Improves Mental Health

Exercise, in general, is known to have mental health benefits, and rowing is no exception. Research has shown that rowing can help reduce stress, anxiety, and symptoms of depression (6). Additionally, rowing can improve cognitive function and memory (7).

Here Are the Top 3 Rowing Machines for Home Use:

1. Concept2 Model D Indoor Rowing Machine with PM5

The Concept2 Model D is one of the most popular rowing machines on the market, and for good reason. It has a smooth, quiet operation and a comfortable seat that makes it easy to use for extended periods of time. It features a performance monitor (PM5) that provides accurate and detailed information about your workout, including distance, speed, and calories burned. It also has adjustable footrests and ergonomic handles for a comfortable grip. The Model D is built to last and can support up to 500 pounds.

2. Sunny Health & Fitness Magnetic Rowing Machine

The Sunny Health & Fitness Magnetic Rowing Machine is a budget-friendly option that still offers a solid workout experience. It features a magnetic resistance system that provides a smooth and quiet rowing experience, as well as an LCD display that tracks time, distance, and calories burned. It has a comfortable seat and pivoting foot pedals with adjustable straps. The machine is also foldable for easy storage when not in use.

3. Stamina Body Trac Glider 1050 Rowing Machine

The Stamina Body Trac Glider 1050 is another affordable option that is popular among home gym enthusiasts. It features adjustable hydraulic resistance that allows you to customize the intensity of your workout, and a monitor that tracks time, stroke count, and calories burned. It has a comfortable molded seat and pivoting foot plates with adjustable straps. The machine is also compact and lightweight, making it easy to move and store.

To summarize, the Concept2 Model D is the most expensive but offers the most advanced features and durability. The Sunny Health & Fitness Magnetic Rowing Machine is a budget-friendly option that still provides a solid workout experience. The Stamina Body Trac Glider 1050 is also affordable and offers adjustable hydraulic resistance for a customizable workout.

Ultimately, the best rowing machine for you will depend on your budget, fitness goals, and personal preferences.

Final Thoughts:

Using a rowing machine for home exercise provides an excellent full-body workout that improves cardiovascular health, muscle strength and endurance, and mental health. It is a low-impact exercise that puts less stress on your joints compared to high-impact exercises like running, making it a great option for those with joint pain or injuries. By incorporating a rowing machine into your home workout routine, you can enjoy these benefits and continue to improve your overall fitness.

References:

1. “Rowing for Health and Fitness.” Harvard Health Publishing, Harvard Medical School, www.health.harvard.edu/staying-healthy/rowing-for-health-and-fitness.
2. Zeppieri G Jr, et al. “Injury rates and profiles of elite competitive rowers.” Am J Sports Med. 2011 Sep;39(9):1930-4.
3. Majid K, et al. “The Effect of Rowing on Cardiovascular Fitness in Healthy Adults.” Journal of Science and Medicine in Sport. 2010 Nov;13(6):594-8.
4. Hoogeveen AR, et al. “Effects of rowing ergometer exercise and circuit weight training on metabolic, cardiovascular and perceptual responses in physically inactive women.” J Sports Med Phys Fitness. 2008 Sep;48