Cardiovascular Adaptations

The rowing machine is one of the most effective tools for developing the cardiovascular system. Training the cardiovascular system is a crucial part of building health through physical training. There are many different modalities that can be used to train the cardiovascular system, from high intensity interval training to moderate and low intensity bouts of output. The rowing machine is extremely effective for all the different modalities for training the cardiovascular system, unlike some other machines (e.g. elliptical) . The rowing machine is an amazing all round cardiovascular training machine that can have exceptional benefits.

Time Effective

Performing high intensity interval training with the rowing machine is one of the most time efficient ways to improve the cardiovascular system. For those who are short on time, a rowing session can take twenty minutes (warm up included) and have a drastic effect on the cardiovascular system. This means that those who are short on time can use this tool to create adaptation while maintaining a busy schedule. Personally, I love doing rowing intervals at the end of a strength training sessions, these sorts of intervals take ten minutes and are the perfect finisher if you are short on time after your strength block and improve your cardiovascular system.

Training From Home

Buying a rowing erg for your home can be a great way to ensure you always have access to a tool that allows you to develop your cardiovascular capabilities and therefore improve your health. Training from home can be a challenge, especially if you do not have any equipment, so adding a rowing machine into your home training set up can be of huge benefit.

Mental Health Benefits

There are many mental health benefits that come from performing cardiovascular training with a rowing machine. High intensity interval training offers an opportunity to challenge yourself physically which can produce a lot of endorphines and enhance mood while low intensity steady state can help with improving concentration and reducing anxiety. Exercise in general is an extremely effect tool to combat mental health problems but also help people lead more fulfilling lives even if they are not having mental health issues.

Low Impact Exercise

The rowing machine is non-weight bearing, this means that it does not require the joints to support the bodies weight as you move. This is hugely beneficial for those who are looking to perform an exercise on a regular basis with no risk of repetitive strain injury. Unlike an activity such as running, if someone wanted to start rowing three times per week, this would be an achievable amount of volume for the body to deal with. If someone were to run three times a week without a very cautious augmentation of volume there can easily be repetitive strain injuries. This is especially true for overweight and obese individuals, who need to focus on non-load bearing activities in order to avoid injury.

All Weather Conditions

For rowers, the rowing erg is often used when the weather will not allow them to go on the water. For competitive or amateur rowers, this is hugely beneficial as the training adaptations will be very similar to those that are gained on the water. The erg also allows for very presided intervals to be performed as the speed can be seen in real time, which allows for the creation of very detailed training programmes.

Full Body Training

The rowing machine is a full body exercise in that it uses multiple joints and multiple muscle groups. This is beneficial as it can help prevent repetitive strain injuries, it doesn't put the focus upon one joint or minimal muscle groups like the stationary bike does. The fact that it requires pulling from the upper body and pushing from the lower body also always the creation of muscular endurance adaptations in multiple muscle groups.

Misconceptions About Training with A Rowing Machine

The rowing machine is a full body workout, however this does not by any means it is an effective tool for training the strength of the muscles that are used to perform the action. The rowing machine does not provide enough resistance to create strength training adaptations. This can only be done through resistance training (using enough resistance to create adaptations to strength).