# The Benefits of a Rowing Machine You Should Know About **By Aviron · Published September 26, 2022 · Updated March 30, 2023** Whether you're looking for a cardio workout or a way to strengthen your muscles, a rowing machine might be the perfect equipment for you. Rowing machines offer numerous benefits, which is why they're becoming increasingly popular in gyms and homes alike. --- ## It Uses All the Major Muscle Groups When you exercise with a rowing machine, you simultaneously use your legs, core, glutes, arms, shoulders, and back. This full-body workout is one of the most efficient ways to get in shape and improve your overall health. You are also likely to see results more quickly than if you were working out individual muscle groups. Using all your muscles increases your heart rate and gets your blood flowing, which improves heart strength. This can help improve your overall fitness level and reduce your risk of injury. Working all your muscles also helps give you a more well-rounded workout and can make everyday activities easier. --- ## It's a Super-Adaptable Workout Rowing machines are incredibly versatile. If you're looking for a low-impact workout, you can adjust the resistance to make it easier. If you want more of a challenge, you can increase the resistance. You can also change the speed at which you row to vary your workout. Rowing faster provides more aerobic exercise, while rowing slowly helps you focus on form and build strength. With an interactive Aviron rowing machine, you have access to hundreds of content options, so you can switch things up and stay motivated. --- ## It's a Great Calorie Burner Rowing is a high-intensity exercise that gets your heart rate up and makes you work up a sweat. Because you're using your entire body when you row, it's a highly effective calorie burner. According to Harvard Health Publishing, a 155-pound person can burn about **369 calories in 30 minutes** on a rowing machine. --- ## It's Time-Efficient Unlike some other cardio machines, rowing works both the upper and lower body simultaneously — arms, legs, and core all at once — so you can save time compared to using several machines. Because rowing machines are based on the concept of interval training, you can also get a cardio workout while strength training, making rowing one of the most convenient exercise methods. --- ## It's Low-Impact Rowing is gentle on the body and suitable for those with injuries. Unlike running or biking, it puts less stress on your joints while still providing a good level of aerobic exercise. It's also a good workout for those who are just starting to get into shape, and it won't leave you overly sore afterwards. --- ## It's Good for All Fitness Levels The rowing machine can be adjusted to suit any fitness level. Beginners can start with low intensity and gradually increase the power as they get more comfortable with the movement. More experienced users can push themselves to their limits. As your strength and endurance improve, you will naturally be able to row for longer periods and at higher intensity. --- ## It's Good for Your Bone Health Regular exercise causes bones to respond by becoming stronger and denser — especially important as people age when bone loss becomes more common. The low-impact nature of rowing is easy on your joints while still providing an effective workout to build bone strength. Rowing can also help improve balance and coordination, both of which are important for preventing falls and bone fractures. --- ## Rowing Can Help You Zen Out Rowing involves repetitive movements that can help focus your mind and lead to a meditative state. Studies have shown that moderate exercise can help reduce stress and anxiety. Rowing can help clear your mind, allow you to focus on the present moment, and reduce strain on the body — making it a great way to de-stress and unwind after a long day. --- ## Improved Stamina You can build stamina on a rowing machine by gradually increasing the amount of time and effort you put into your workout. A sample approach: - Row for two minutes at a moderate pace, then one minute at a fast pace - Repeat this cycle for 20 minutes, then cool down for five minutes - Aim to do this workout three times per week - As you gain strength, increase session length and intensity Alternatively, you can create your own high-intensity interval training (HIIT) routine, or with an Aviron rowing machine, choose from interactive workouts. Varying your routine helps prevent boredom and keeps you on track with your fitness goals. --- ## Final Note Aviron has taken the rowing machine to the next level. With a connected Aviron rower, you can get the most workout variety on the market — whether you're looking to tone up or want to compete in races. Aviron offers a 30-day risk-free trial. - [Aviron Impact Rower] : https://www.avironactive.com/product-impact/ - [Why Aviron] : https://www.avironactive.com/why-aviron/ - [Aviron Workouts] : https://www.avironactive.com/workouts/ --- **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/rowing-101/benefits-rowing-machine/