What is rowing in exercise? Rowing Training Guide

 Rowing vs. Cycling: Which Is More Effective?

When rowing and cycling are performed at equivalent calorie expenditure and intensity levels, rowing produces higher peak fat oxidation rates. This difference is attributed to rowing engaging a greater total muscle mass compared to cycling.

Prolonged rowing, which refers to rowing for an extended time, involves essentially a full-body exercise that engages legs, core, back, shoulders, and arms, while cycling primarily uses lower body muscles like the quadriceps, hamstrings, glutes, and calves. This greater muscle mass engagement means more active muscle tissue and more mitochondria working simultaneously during rowing.

Since fat oxidation requires oxygen and occurs in mitochondria, having more active muscle fibers translates to more mitochondria and a greater capacity for fat burning. The aerobic pathways responsible for fat metabolism can operate more efficiently when distributed across this larger muscle mass, which explains why rowing elicits higher peak fat oxidation even when the overall energy expenditure and perceived intensity are matched with cycling.

This finding suggests that if maximizing fat oxidation is a goal, rowing might be more metabolically advantageous than cycling due to its comprehensive muscle recruitment pattern. Athletes and fitness enthusiasts comparing rowing vs cycling should consider these metabolic benefits when choosing their training program.

Rowing and Metabolic Equivalents (METs)

Metabolic equivalents (METs) are a standardized unit used to estimate the body’s oxygen consumption during physical activity compared to rest. By definition, 1 MET represents the energy cost of resting quietly, which is approximately 3.5 ml of oxygen per kilogram of body weight per minute (ml O₂/kg/min). The higher the MET value of an activity, the greater its intensity and energy demand.

Note: The MET value depends on pace, intensity, resistance, and skill level.

The aerobic pathways in rowing allow athletes to maximize fat metabolism efficiently, making it an ideal exercise for rowing workouts aimed at both endurance and weight management.

How to Row on Water and Ergometer Machines

The Rowing Stroke Cycle on Water

The rowing stroke cycle on water consists of four main phases of one complete rowing stroke:

1. Catch – Rower leans forward with hips flexed, blade enters the water.
2. Drive – Rower pushes and pulls to move the boat forward.
3. Finish – Rower leans back and removes the blade from the water.
4. Recovery – Rower returns to the starting position to prepare for the next stroke.

Using a Rowing Machine (Ergometer)

The rowing machine is designed to mimic the same four phases of rowing in a boat on water:

1. Catch – Sit at the front of the slide with knees bent, hips flexed, arms extended, and torso leaning slightly forward.
2. Drive – Push strongly with the legs first, then lean back slightly, and finally pull the handle toward your chest.
3. Finish – Legs are straight, torso reclined slightly, handle pulled in just below the chest.
4. Recovery – Extend the arms first, hinge forward at the hips, and then bend the knees to slide back into the catch.

The sequence is the same as rowing in a boat: legs → body → arms (drive), then arms → body → legs (recovery).

The rowing machine features a mechanism with two oarlike handles, foot braces, and a sliding seat, allowing the user to go through the motions of rowing. Modern rowing machines utilize different resistance systems including air resistance (flywheel), water resistance, magnetic resistance, or hydraulic resistance, each providing a distinct feel and sound experience.

Maintaining proper rowing machine technique is crucial for safety, efficiency, and maximizing the benefits of the workout.

Conclusion: Benefits of Rowing Training

Overall, rowing represents one of the most effective modes of aerobic training, offering a unique combination of cardiovascular conditioning, muscular endurance, and fat oxidation benefits. Its full-body nature makes it more metabolically demanding than many other forms of exercise, while also providing versatility through both on-water and machine-based training.

Whether performed recreationally, competitively, or as part of a structured fitness program, rowing workouts can play a valuable role in improving health, enhancing performance, and reducing the risk of cardiovascular disease. Proper rowing machine technique ensures that athletes train safely and effectively while achieving their fitness goals.

Fitness Equipment Support in Jordan –Mudarrib

For athletes, coaches, and gym enthusiasts in Jordan, Mudarrib offers a wide range of sports equipment and fitness accessories, including high-quality lifting belts designed to support heavy training. Whether you are setting up a gym or simply looking for reliable workout gear, Mudarrib provides durable solutions that help athletes train smarter and safer.

By choosing the right fitness equipment in Jordan from Mudarrib, athletes can enhance performance, reduce the risk of injury, and ensure proper training techniques.

From lifting belts and weightlifting accessories to complete gym setups, Mudarrib remains a trusted destination for fitness professionals and sports clubs seeking modern and effective training tools.