Rowing For Cardio? (Use, Benefits, Workout & Personal Safety)

A rowing machine is a terrific option for a full-body, effective cardio exercise. Low-impact exercise is ideal for people who have joint problems because of this using a rowing machine correctly will provide you with an excellent workout with little danger of harm. 

Rowing also strengthens the heart and lungs while working practically all muscle groups, including the legs, arms, back, and core. However, a lot of individuals avoid using rowing machines at the gym because they don’t know how to use them or how to get good exercise.

Others mistakenly believe that rowing machines are just for the upper body. But bear in mind that rowing activities are really strenuous on your thigh. What you need to know about rowing machines, including how to operate them, is provided here.

Benefits Of Rowing Machine

According to research in the journal Trends in Sport Sciences, rowing may need up to 70% of a person’s total muscular mass. You can see why this action involves your entire body starting at your ankles and moving all the way through your torso to your hands with each row. Take into account the various benefits of including a rowing machine in your exercises.

Advantages Of Rowing Machine

  • Low impact suggests that it’s comfortable on the joints.
  • Cross-training is beneficial for other activities.
  • The entire body is interested.
  • It strengthens the core.
  • It is simple to use.
  • It is ideal for home endurance exercise since it takes up less room than other gadgets.
  • It works your cardiovascular system while also building muscle.
  • It could increase adaptability.

Uses Of Rowing Machine

Understanding the action and the many postures you take when rowing is the key to success. If you haven’t received any coaching, it is simple to employ poor technique, which can lead to a clumsy workout and the risk of damage.

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You should also become acquainted with the monitor on your rowing. Although the screens on each rowing machine will change, you should primarily focus on the length of time you have been rowing, your split time, the distance you have covered, and your strokes per minute.

The Rowing Motion

Starting position, transition, finishing position, and subsequent transition back to the starting position make up the four stages of the rowing action.

Stage 1: Catch

On the rowing machine, position yourself tall, with your back straight, your arms at your sides, and your knees and ankles contracted so that your shins are about vertical. From here, stabilize your core and lift your shoulders down using your lats. Your lower back will benefit from this interaction. Then, while maintaining a tall back, bend forward slightly.

Stage 2: Drive

While keeping your core tight and braced, start pushing with your legs. Fall backward to a 45-degree angle, legs straight, and hips pivoted. The final motion is to draw the grasp towards your body with your arms from a few inches above the lower abdomen. Legs, core, hips and shoulders, and arms move in the following order.

Stage 3: Finish

However you won’t be able to stay here for long, this is the reverse of the catch position. Legs are long, shoulders and back are angled backward, hands (and handles) are drawn in close to the body, and elbows are tucked in close to the torso.

Stage 4: Recover

To go back to the catch position, perform the driving actions in the opposite sequence. After lengthening the arms and moving the torso over the ankles by relying heavily upon the hips forward, bend the knees.

Rowing Machine Workout

The rowing machine makes it simple to design a range of exercises that target all of the body’s energy system. Beginning rowers should start with roughly 10 minutes and progressively increase their time each week as they become used to the motion. You may perform it on your own or as a supplement to your regular aerobic regimen.

If you need some assistance getting started, check out this beginner-friendly rowing routine. Because it’s brief and keeps the intensity reasonable, you can concentrate on your form while getting a feel for the machine.

Standard Rowing Workout


To get your heart rate up, warm up for five minutes at a slow pace while employing a simple, rhythmic stroke. On the scale of perceived effort, you should be at a level of 3 to 4.

300 meters

Now, speed up to a moderate intensity by increasing your strokes per minute. That would be a Level 5 or 6 in terms of perceived effort, or just out of breath. 300 meters may be completed at this rate.


Reduce the number of strokes per minute to slow down and collect your breath. To recuperate, you might even need to take a whole nap or simply walk back and forth using your legs.

300 Meters

To return to that steady speed for 300 meters, raise your strokes per minute.


Once more, slow down so you may take a breath.

300 meters      

Increase your strokes per minute even more for this final stretch to reach level 7 perceived exertion.

Cool down

Stretching is a good way to finish your workout after a slow cool-down.

cardio rower

Personal Safety While Using The Machine

  • You should check with your doctor to make sure this form of exercise is acceptable for you from a health viewpoint before you begin using the equipment. People who have a family previous history of high blood pressure or cardiovascular diseases are particularly vulnerable. Illness, are over 45, smoke, have high cholesterol readings, and/or are obese or have not engaged in consistent exercise over the previous 12 months.
  • Please be aware that exercising too frequently might adversely harm your health. Please
  • Be warned that heart rate monitoring devices may not be accurate.
  • Only the equipment’s intended usage, which is adult cycle training, is permitted.
  • Any other use is not permitted and might be harmful. The contract partner is not responsible for misuse-related harm.
  • Only one individual can utilize the tools at a time. The equipment shouldn’t be accessible to kids unattended. Make sure you are familiar with all of the equipment’s features and setting choices before beginning your training. Ask a professional to explain how to use the product properly.
  • When using the equipment, be sure no one is in its range of motion.
  • Protect your hands, feet, other body parts, hair, clothing, jewelry, and other personal items by
  • Keep everything well away from moving parts.
  • Avoid wearing baggy or loose clothing when using. Instead, dress appropriately for sports.
  • Consider the compatibility of the sole while choosing sports footwear, preferable
  • Wear appropriate athletic attire when using, not baggy or loose apparel. Consider the sole’s compatibility when choosing sports shoes; ideally, it should be composed of rubber or another substance that won’t cause slipping. It is inappropriate to wear heels, leather soles, spikes, or shoes with studs. Never exercise in your bare feet.

General Instruction

  • Please inspect to see if the package has all the equipment’s parts and tools and if there has been any damage during shipping. If you have any complaints, please contact your contract partner directly. To make the set-up as simple as possible, several of the nuts and bolts that will be utilized during assembly have already been pre-mounted.
  • Adults must construct the equipment. Ask someone else who has technical knowledge for help if you are unsure.
  • Keep kids away from the tools while they are being assembled since they include tiny pieces that might be ingested.
  • When assembling, be sure to provide ample room—at least 1.50 meters—in every direction.
  •  Arrange the apparatus on an underlying mat or cardboard box to protect the equipment and the floor. + Do not leave any tools or packing materials laying about, such as plastic sheeting (scratches).
  • Every component should be laid out on the floor adjacent to one another before assembly begins.
  • Carefully read the assembly instructions and put the equipment together in the manner shown in the images. Take your time and go gently.
  • After loosening each component, make sure it fits properly. Afterward, use to tighten the screws tool.
  • Design modifications or poor fixes may put the user at risk and should not be done. As a result, the product warranty can be nullified. All servicing and/or repairs must be performed by authorized service professionals; maintenance and care are not included.
  • Worn or damaged parts might compromise the equipment’s durability and safety for you. Therefore, you should swap out any components that are broken or worn right away. Please contact your contract partner if this is the case. Till it has been fixed, the equipment shouldn’t be utilized. Use only authentic cardio strong replacement components as necessary.
  • Every month, make sure all screw connections are securely fastened.

Who Should Not Use A Rowing Machine

Not everyone should use the rowing machine. If you experience any type of lower back discomfort or injury, be sure to consult a doctor first. According to a scientific study, using a rowing machine after suffering a lumbar spine injury may make things worse or possibly make things worse.

Researchers found that rowers with lower back discomfort or injuries perform the exercise with a less effective core movement and an exaggerated back rotation. In turn, this can make lower back issues worse.

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