While running continues to be the go-to exercise for many people, it’s not exactly the most intense workout you can do in the gym, outside, or at home.
Rowers can burn upwards of 300 calories an hour while running only about 100-150 it depending on the person's weight and what type of pace they're going at (miles per hour), Not only does rowing give you that intense high-impact activity and it also works out your entire body - arms legs chest shoulders back--and even improves blood flow!
If you’re looking to get rid of your treadmill once and for all, here are four reasons why rowing can replace running in your home gym.
How many calories do you burn on a rowing machine?
If you’re wondering just how many calories you can burn on a rowing machine.
First, it’s important to know that there are a few different types of rowing machines, and not all of them provide quite as challenging a workout as others.
In general, in terms of caloric output, it depends on your weight and the intensity of your workout.
According to Harvard Health, someone who weighs 125 pounds can burn 255 calories in 30 minutes of vigorous rowing, while someone who weighs 155 pounds can burn 369 calories and someone who weighs 185 pounds can burn 440.
However, I love rowing and I know that when I used it, I managed to burn 150 calories per 10 minutes. So, that would be 450 calories in just 30 minutes.
On the contrary, running is less intense than rowing since it mostly uses your legs. Most average people who go for a jog for 30 minutes burn anything from 150 to 350 calories.
However, this can vary greatly if a person jogs up a few hills and minimizes their breaks. If the workout is consistent and intense, runners can also burn approximately 400 calories.
Rowing involves more muscles than running
A significant plus for rowing is that it forces more muscle groups to work than running. Rowing uses approximately 80% of your total body muscle mass compared to running which focuses on the legs and hips.
So, if you're looking to shed fat and tone up, rowing is a much better choice.
Rowing is low impact
Rowing doesn't place as much stress on your knees, ankles, and hips as running does. If you’re looking for an athletic activity that still gets your heart rate up but isn’t as stressful on your joints, considers switching from running to rowing.
There are plenty of great ergometers and rowing machines you can use in your home gym.
Or sign up for group classes in your area; rowing is becoming increasingly popular in gyms and even YMCAs around America.
How to create a routine around your rowing machine
Once you’ve set up your rowing machine, it’s time to begin creating a routine around it. While getting in shape is important, that shouldn’t be your only goal if you have one.
Creating a healthy workout habit is something many people struggle with because they are looking at working out as only being good for losing weight and increasing energy levels.
However, working out can also help improve cognitive function, increase strength and flexibility in muscles, build bone density, and much more.
Working out doesn’t have to just mean doing cardio on a rower; it can mean adding in things like weights or yoga too! To create a workout schedule that works for you!
The Benefits of Rowing Over Running
While running and rowing can burn roughly the same number of calories, there are other benefits to rowing.
According to a study from Kansas State University, when people were trained in indoor rowing, they had a higher VO2 max than those who trained in conventional cardiovascular exercises such as jogging or cycling.
When your body improves its ability to use oxygen efficiently during exercise, it also improves its ability to do so throughout your day-to-day life.
Rowers also have more muscular endurance—meaning they can row for longer periods before getting tired. Plus, you’ll get an awesome core workout from all that hunching over!
In short, if you’re thinking about starting a new workout program, rowing may be just what you need.
It burns calories while strengthening your muscles and improving your cardiovascular system. Plus, it’s low impact and can help increase both endurance and flexibility.
You may want to start with a beginner rowing machine or class so you can learn proper form from an expert before trying out more intense options like racing or sculling.
In which cases is running more appropriate than rowing
- In some cases, running may be more appropriate than rowing, especially:
- If you want to be able to change your running route at any moment
- If you are a competitive runner
- If you want to enjoy the outdoors more
- If you'd like to enjoy your exercise with a friend
Choosing a rower for your home
Indoor rowers have a flywheel and offer a smoother, quieter ride. The water tank provides better resistance than air rowers. However, they can be expensive, noisy, and may require professional installation.
If you don't have room for an indoor rowing machine or are short on cash, consider purchasing an air-rower machine instead.
They're less expensive, easier to store, and are relatively quiet during operation. However, they provide less resistance than water-based rowers.
The best option is to go with a combo model that offers both types of rowing so you can get some variety out of your exercise routine without breaking your budget or dealing with excessive noise levels in your home or apartment building.
Here are a few highly rated choices on Amazon:
RUNOW Water Rowing Machine, Wood Water Rower with LCD Monitor Water Resistance Wooden Rower Machine for Home Use 300 350 LBS Capacity