Simple Response

The rowing machine is an extremely effective machine to train the cardiovascular system. The rowing machine is used for training the cardiovascular system and not the muscles, it does not provide enough resistance to causes increases in strength or hypertrophy.

Types of Training on The Rowing Machine.

HIIT

HIIT is high intensity interval training, this style of training is very effective at progressing the cardiovascular system. HIIT involves performing bouts of challenging outputs with rest periods in between. This style of training is very time efficient, however it can be extremely taxing due to the high intensity. Performing this on the rower once per week would be an excellent way to stay in great cardiovascular shape.

LISS

Low intensity steady state (LISS) is where the intensity is not very challenging but can be sustained for long periods of time, typically more than 30 minutes. This style of training is very effective at improving mitochondrial efficiency and improving endurance capabilities.

Rowing Does Not Create Strength Adaptations

Rowing on a rowing machine does not provide enough stimulus to claim that it improves strength metrics. This is true for 90-95% of individuals who are active, for those who do not exercise and have been sedentary for long periods of time the rowing machine will result in some preliminary strength gains but these will not continue if the practice is performed over a long period of time.