1. Anyone can do it. Old, young, good knees or bad knees, indoor rowing is a low-impact exercise that is easy on the joints. So no matter what size you are or what limitations you face, you can probably do it. In fact, it’s the exercise du jour for many people who are recovering from an injury because it’s so easy on the body, yet provides a great workout!

2. Rowing burns big calories. Hop on the rower, start moving, and burn some major calories. A 160-pound person will burn about 250 calories in just 30 minutes of rowing, which is as much, if not more than, what you would burn on the stair climber or the elliptical.

3. Strength and cardio in one. The reason why the calorie burn is so high is because rowing requires you to use both strength and cardio endurance at once. The pulling motion of your upper body along with the pushing motion of your lower body requires strength of the legs and torso, while the full movement itself requires the increased cardio output of your lungs and heart. Meaning, your muscles are pushed and you get out of breath. Talk about multitasking!

4. Rowing uses your full body. When it comes to indoor rowing, the question isn’t which muscles are used, but which muscles aren’t used? From your shoulders to your chest to your back and biceps and triceps, your entire upper body is used. On the lower body, everything from your hamstrings to your quads to your glutes and your calves are engaged when rowing. And don’t forget the core! Your full torso, including your abs and erecter spinae (back) are used to power through the rowing motion. It is functional fitness at its best!

5. Good for the mind, too! All kinds of exercise have been shown to boost mood and decrease anxiety, but rowing is particularly relaxing due to its rhythmic nature. Something about that repeated pull-and-push motion is reminiscent of waves washing on the shore, which is good for calming the mind! Increase this feeling by listening to high-energy, feel-good songs while you work out or by turning on a travel show with beautiful scenery for you to watch while you row, row, row your . . . self.

6. New option for cross-training. For runners and endurance athletes, rowing is a fantastic option for cross-training, yet it’s usually one that’s forgotten. Many times people don’t cross-train (even though they know it’s important!) because they either get bored with activities or they simply don’t enjoy them. But rowing—unlike cycling, swimming or the elliptical—is a totally new motion that you can throw into your cross-training mix! And unlike most cross-training activities that only work the lower body, indoor rowing also works the upper body and core—and strengthens the low back.

7. Its range of motion rocks. Rowing has a very unique push-and-pull motion of both the upper and lower body that you don’t see in a lot of stationary cardio machines. Not only that, but this movement allows your muscles to work in a full range of motion. The sliding seat on the rower and its adjustable pedals allow people of all heights and sizes to move completely and fully. Working in a full range of motion is great for joint health and flexibility.

8. You can track your progress. Just like tracking your speed when running or logging how many miles you walked, you can track your distance, speed, calories burned and time on the rower, too. As you get fitter and accustomed to the rower, have fun with setting goals based on how fast you can row a 5K or how far you can row in a set amount of time. See how long it takes you to burn 200 calories or how long you can maintain a certain pace without wavering. Most indoor rowers even have a way for you to increase or decrease the resistance to make for an easier or harder workout. Play with your indoor machine’s settings, set goals and be proud of yourself when you reach them!

9. It’s fun! Did we mention that rowing is a good time? Sure, you may not be outside on a lake rowing the day away, but just rowing back and forth on the sliding seat is kind of enjoyable. And it’s fun to focus on your form: using your legs to push off with power, pulling the handle toward your core to generate more speed as you lean back, and then controlling your body as you bring the handle back up and toward the rower. You can time your row speed to the beat of a song, your breathing or just go “out for a row.”

Getting Started: Proper Rowing Form
The important thing to keep in mind about a good rowing stroke is that while it can be broken down into steps to explain its mechanics, it should be completely fluid in practice. When you first sit down on the rowing machine, make sure to adjust the foot pads to properly fit your shoe. You want the toe strap to be adjusted securely around the middle of the upper part of the foot, just below where your toes begin. Then grab the handle with an overhand grip. Now you’re ready to row!

1. Start with your knees bent and your body angled forward with arms fully extended. Make sure to relax your shoulder and engage your abdominal muscles.

2. Begin the row by pushing off powerfully with your legs. As your legs straighten, your body will open into a wide V.

3. As your legs are just about to reach a straight position, pull the handle with your arms until it reaches your chest.

4. Allow the handle to pull your body forward until your arms are straight again then bend your knees back into the starting position.

5. Repeat!

While this sequence might not feel smooth or natural at first, over time it will become a single, fluid movement. As you progress, watch out for hyperextension at the knee and elbow joints. Also, check in with your core from time to time to make sure you’re always keeping these muscles active throughout your stroke.

So what are you waiting for? Hop on an indoor rower today! Ask a Healthy Fit Trainer to show you how to use it when you’re in next!

Have you ever tried indoor rowing before? If so, what do you love about it? If you haven’t tried it, will you now?

This article has been reviewed and approved by SparkPeople fitness expert Nicole Nichols, certified personal trainer.

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