Rowing is a form of exercise that has been gaining popularity in recent years. While it may not be as mainstream as running or weightlifting, it is an effective full-body workout that provides numerous physical and mental health benefits. In this article, we will delve deeper into the science-backed benefits of rowing and why rowers are the real deal.
Rowing is a great aerobic exercise that works the heart, lungs, and circulatory system, making it an effective way to improve cardiovascular health. Studies have shown that rowing can increase VO2 max, a measure of aerobic fitness, more than running or cycling. VO2 max is the maximum amount of oxygen your body can use during exercise, and a higher VO2 max indicates better cardiovascular health.
In addition to improving cardiovascular health, rowing has also been shown to decrease the risk of cardiovascular disease. A study published in the American Journal of Cardiology found that rowing was associated with a lower risk of hypertension, a major risk factor for cardiovascular disease.
Rowing is a low-impact exercise, which means it puts less stress on the joints than high-impact exercises like running or jumping. This makes it an ideal exercise for individuals with joint issues or those recovering from an injury. According to a study published in the American Journal of Sports Medicine, rowing is a low-impact exercise that is less likely to cause injuries compared to other exercises like running or weightlifting.Furthermore, rowing has been shown to be an effective exercise for individuals with osteoarthritis, a condition that causes joint pain and stiffness. A study published in the Journal of Aging and Physical Activity found that rowing was an effective exercise for improving joint function and reducing pain in individuals with knee osteoarthritis.
Rowing is a full-body workout that engages multiple muscle groups, including the legs, back, arms, and core. This makes it an effective way to improve strength and tone muscles. According to a study published in the Journal of Strength and Conditioning Research, rowing was found to increase upper body muscle strength and endurance in both men and women.
One of the unique aspects of rowing is that it requires both strength and endurance. This means that rowers need to build both muscular and cardiovascular endurance, which can lead to improved overall fitness and athletic performance.
“..Rowing can increase VO2 max, a measure of aerobic fitness [which] is the maximum amount of oxygen your body can use during exercise, and a higher VO2 max indicates better cardiovascular health”
Rowing can be an effective exercise for weight loss. According to a study published in the Journal of Sports Science and Medicine, rowing was found to burn more calories per minute than running or cycling. This is due to the fact that rowing requires the use of multiple muscle groups, which leads to a higher calorie burn.
In addition to burning calories during the workout, rowing can also increase metabolism, leading to continued calorie burn even after the workout is over. This makes rowing an effective way to lose weight and keep it off.
In addition to its physical benefits, rowing can also provide mental health benefits, including stress relief. Rowing is a rhythmic and repetitive exercise that can help calm the mind and reduce stress levels. According to a study published in the Journal of Occupational Health Psychology, exercise, including rowing, can improve mood and reduce stress levels. Rowing on the water can also provide additional mental health benefits, such as improved mood and reduced anxiety. A study published in the Journal of Environmental Psychology found that rowing on the water was associated with improved mood and decreased anxiety in adults.
Rowing can also help improve posture by strengthening the muscles that support the spine. According to a study published in the Journal of Strength and Conditioning Research, rowing was found to improve spinal posture and reduce the risk of back pain. This is because rowing engages the muscles of the upper back and shoulders, which are important for maintaining good posture.
Furthermore, rowing also engages the core muscles, which are responsible for stabilizing the spine and maintaining good posture. As a result, regular rowing can lead to improved posture and a reduced risk of back pain.
Rowing is a highly effective exercise that provides numerous physical and mental health benefits. Whether you’re looking to improve your cardiovascular health, tone your muscles, or reduce stress levels, rowing is a great option to consider. With its low-impact nature and full-body engagement, rowing can be a safe and enjoyable exercise for individuals of all fitness levels.