As you know, I am all about the benefits of cross training. Over the years as a runner, cyclist and duathlete, I have found that indoor rowing is one of the most efficient and effective cross training workouts that I do each week. If you want to improve muscle tone and strength, get better at a particular sport, or even lose a little weight, then indoor rowing is the way to go.
What I love about indoor rowing is that it’s one of the few workouts that truly works your entire body. Not only is indoor rowing a cardiovascular exercise that can help improves muscle strength by using about 85% of your muscles, it is also a low-impact, non-weight-bearing exercise option for people with joint pain or arthritis as well as a great way to maintain flexibility and balance. Because rowing is performed in one fluid motion, there is very little pressure on the joints. However, don’t confuse low-impact with low-intensity. The cool thing about indoor rowing is that it can be as intense or as easy as you make it. The end result is a solid workout that builds muscle, burns fat and improves overall fitness.
If you want to tone both your upper and lower body, indoor rowing is the way to go. When you are rowing, your upper and lower body are required to complete a full rowing stroke. Starting with the legs, 60% of the movement should come from here, then 20% from the core, and finally 20% from your upper body. This allows you to target nearly all the major muscle groups, including the quads, hamstrings, abs, triceps, biceps, glutes and helps develop a stronger core. In addition, the whole-body nature of rowing utilizes more oxygen, allowing you to work harder for longer periods of time without stopping, ideal for aerobic exercise and strengthening your muscles.
In short, indoor rowing provides many benefits such as increased cardiovascular fitness, muscle toning and weight loss. It is a solid, low-impact, full body workout for all ages and fitness levels. It’s an intense cardio workout great for burning calories and toning your body. Indoor rowing has allowed me to maintain a balanced body and develop strength that complement my running and cycling. Furthermore, because indoor rowing works my entire body, I am gaining so much more in less time in addition to maintaining a diverse fitness regime.