Shall we row? Discover the benefits of rowing.

Rowing is undoubtedly a speed sport in which athletes use their arms, torso and legs “to move the boat” as quickly as possible.

Rowing provides a complete cardiovascular exercise. It helps to work and tone muscles, strengthening the functioning of the cardiovascular system, as well as increasing our resistance capacity.

Following this idea, indoor rowing machines emerged – get to know some types.


The benefits of rowing.

To practice rowing it is necessary to be aware of the body’s signals and the movement that will be made. We can all practice rowing, young people, adults and even the elderly can do it, as long as they respect the range of movement.

Beginners must pay attention to their posture, so as not to perform it incorrectly and thus compromise the lower back. Regular exercisers who have joint injuries should also take special care.

We recommend that before starting rowing, you should seek out a specialist doctor, an orthopedist, so that your training is always the most appropriate and you can enjoy all the benefits.

1. Cardiovascular health: When we row, our heart rate remains consistently high, which means this  workout can improve your cardiovascular health and increase your endurance.

2. Muscular performance: When you row, you’re not just doing upper-body exercises. The movements performed in rowing include a combination of leg press training and pulling movements, this involves momentum, finishing and recovery, which, in turn, requires a great effort from the legs and core, in addition to the arms.

3. Calorie burn: The number of calories eliminated while rowing depends on your body and the intensity with which you perform the exercise, however this is always an exercise that definitely increases your burn.

On average, a 60-minute rowing workout burns between 250-600 calories.

4. Low Impact: While proper form is important to reap the benefits of rowing, this is an exercise that, when performed correctly, has a significantly lower level of impact than other alternatives.

5. Perfect for training partners: Rowing can be intimidating at first, but if you have a friend or coach, it can be more enjoyable and your confidence with the movements will improve. It is also an exercise that is technically social, perfect for team sports.

ROWING training plan

Start with 6 sets of rows of 3 minutes each set, with two minutes of rest in between. Once you are comfortable with this technique and can do 3 sets of 8 minutes, with two minutes of rest between each one, you are ready for this rowing workout. This training will certainly serve your purposes.

Warm up for 2 to 3 minutes with the resistance at level 4. Then do three sets of 10 rows, with each set increasing in resistance (change the resistance of the machine): light, moderate and strong.

Rest for 3 minutes.


Do 3 sets:

1 – One set of 3-minute stroke with 24 strokes per minute;

2 – One set of 2 minutes with 26 strokes;

3 – One set of 1 minute stroke with 28 strokes.

When you complete a set, move on to the next one without resting.



Stretch your legs, arms and back.




Start the row by pushing with your legs and not with your back or arms; then pull the row up to your sternum.

On the way back, keep your legs low while the row moves away from your body, bend your torso over your hips, and bend your knees to return to the starting position, and pull the row again.


Above all, enjoy your training.


Good workouts

Main Pulse

Rowing is an exercise that, when performed correctly, has a significantly lower level of impact than other alternatives cardio.

Rowing helps strengthen the body’s limbs, increases physical resistance and improves joint health.

For more information about Discover the benefits of rowing contact us.

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