Rowing for Exercise

Rowing is highly regarded as exercise because it uses muscles from all of your major muscle groups.  Rowing strengthens and tones muscles in your legs, back, abdomen, shoulders, and arms.  And it is low impact, making it easier on your joints than high impact activities such as running.

Boats used for exercise rowing usually have rigs that incorporate leg power into the stroke.  This is most commonly done with a sliding-seat rig, where the rower uses leg power to push against a footrest fixed to the boat, moving a "sliding" seat and lengthening the stroke.  However, this can be stressful on the back because leg power must be transmitted via the back and arms to reach the oars.  Proper technique will minimize the stresses on the back, but the fact remains that leg power must pass through the back to get to the oars.  For this reason, rowing with a sliding seat is not for everyone.

The FrontRower™ rowing system uses a fixed seat with moving pedals arranged to pull the oars in parallel with the arms.  This transmits your leg power to the oars via ropes rather than your back and arms, reducing the stress on your back.  Upper body power and lower body power take separate paths to the oars.  So (if you choose) you can row using just your legs for power, completely bypassing your back and arms altogether.

Rowing a boat has the additional advantage of being a great form of recreation.  Being outdoors and on the water can be an enjoyable change of pace and can lift your spirits and add interest to your life.  It is a lot easier to stay motivated if the exercise you are doing is fun and interesting.

Some outdoor activities (such as paddling a kayak) exercise your upper body.  Other activities (such as riding a bicycle) exercise your lower body.  Rowing a boat lets you do both at the same time.

Rowing is primarily aerobic exercise, also known as cardio vascular exercise or simply as cardio.  Aerobic exercise uses large muscles, in a continuous rhythmic motion, to elevate your heart rate, and conditions your heart, your arteries, and your lungs.  It also does a lot of other good things for you, such as helping control body weight, relieving depression, and helping you sleep better.

The American Heart Association estimates that you gain about two hours of life expectancy for each hour of regular, vigorous exercise, and lists rowing as being especially beneficial.

The American Heart Association recommends aerobic activity for at least 30 minutes on most days of the week, and recommends intensity levels based on target heart rates according to your age and fitness level.  See Aerobic Heart Rate Chart.