Rowing is considered a better workout than running on a treadmill due to its ability to target multiple muscle groups, improve cardiovascular health, and provide a low-impact option for those with joint pain or injuries.
Unlike running on a treadmill that mainly targets lower body muscles, rowing works out upper body muscles such as biceps, triceps, shoulders, and back muscles.
Rowing is a low-impact exercise that keeps your joints and muscles protected from injury or aches.
Rowing also boosts your cardiovascular health, making your heart stronger and decreasing the risk of cardiovascular diseases by up to 50%.
The in-built resistance levels in a rowing machine also make rowing convenient for all fitness levels, from beginners to advanced athletes.
Therefore, choosing rowing over a treadmill can give you a more holistic workout, while minimizing the risk of injuries and maximizing the benefits to your health.
Rowing vs treadmill
When it comes to cardiovascular exercise, rowing vs treadmill running is a popular debate. Both are great forms of exercise, but which one is right for you? This article will discuss the benefits of rowing versus running on a treadmill. We will cover the pros and cons of both and compare and contrast their effectiveness when it comes to working out.
Low impact on joints and muscles
Rowing is a low-impact workout that provides a full-body workout, unlike running on a treadmill, which can cause stress on your joints and muscles.
Here are some benefits of rowing versus running on a treadmill:
|
Low Impact |
Full-body Workout |
Burn More Calories |
Strengthen Muscles |
|
Rowing puts minimal stress on your joints, making it an ideal option for individuals with joint pain or injuries. Running on a treadmill, on the other hand, can cause impact forces on your body, especially on your knees and back. |
Rowing works out both the upper and lower body muscles, while treadmill running mainly focuses on the lower body. |
Rowing can burn up to 50% more calories per hour than running on a treadmill, making it an effective workout for weight loss. |
Rowing targets major muscle groups like arms, back, abs, glutes, and legs, helping to strengthen and tone these muscles. |
Pro tip: To avoid injury while using the rowing machine, make sure to use proper form and start with a low resistance setting.
Full body workout
When it comes to a full body workout, rowing beats treadmill running hands down. Rowing works all major muscle groups – arms, core, back, legs – and helps you burn more calories than running on a treadmill. Here are the reasons why rowing is a better workout than running on a treadmill:
|
Rowing targets more muscles: |
Rowing is low-impact: |
|
With every stroke, you engage your legs, core, back, and arms, making rowing a full body workout. Unlike running on a treadmill, which only targets lower body muscles. |
Rowing is a low-impact exercise that puts less stress on your joints than running on a treadmill, making it ideal for people with joint issues. |
|
Rowing burns more calories: |
Rowing is more versatile: |
|
Rowing is a high-intensity workout that burns more calories per hour than running on a treadmill, making it an effective way to lose weight and tone muscles. |
Rowing machines have adjustable resistance settings, making it easier to customize your workout to your fitness level and goals. |
Pro Tip: Incorporate rowing into your workout routine to achieve a full body workout and improve your overall fitness level.
Increases flexibility and range of motion
Rowing is a better workout than running on a treadmill as it increases flexibility and range of motion while providing a full-body low-impact workout.
Unlike running on a treadmill, rowing engages the muscles of the arms, back, and legs, promoting strength and improving flexibility.
Additionally, rowing is a low-impact exercise, reducing the risk of injuries associated with high-impact exercises such as running on a treadmill. Rowing also burns more calories in less time as it works multiple muscle groups simultaneously.
So, if you’re looking for a workout that will improve your flexibility and range of motion while providing a full-body low-impact workout, rowing is the way to go!
Differences in Caloric Burn and Fat Loss
When comparing rowing and running on a treadmill, one needs to look at the differences in the caloric burn and fat loss that each offers. Rowing is a full-body activity making it more effective for burning calories and fat. On the other hand, running on a treadmill is a lower body activity, so the calories burned may not be as much as when rowing.
In this article, we’ll look at the differences between rowing and running on a treadmill in terms of calorie burn and fat loss.
Aerobic and anaerobic workouts
Aerobic and anaerobic workouts differ in the way the body produces energy and burns calories. Aerobic exercise is typically lower intensity and longer duration, while anaerobic exercise is higher intensity and shorter duration.
When it comes to burning calories and losing fat, aerobic exercise is more effective due to the sustained energy expenditure over a longer period.
In terms of rowing vs running on a treadmill, rowing is a better workout as it engages both upper and lower body muscles, resulting in a higher caloric burn and more comprehensive fat loss. Rowing is also a low-impact exercise that puts less strain on joints than running on a treadmill.
Additionally, the versatile nature of rowing machines allows for a range of workouts, from steady-state endurance training to high-intensity interval training (HIIT).
High-intensity interval training (HIIT)
High-intensity interval training (HIIT) has been gaining popularity in recent years due to the numerous benefits it offers. When it comes to caloric burn and fat loss, there is a significant difference in results depending on the exercise method, with rowing emerging as a better workout than running on a treadmill.
While running on a treadmill is a common form of cardio exercise, it can only burn up to 600 calories per hour. In contrast, rowing can burn up to 840 calories per hour. This is because rowing engages more muscle groups, including the arms, back, and core, leading to a higher caloric burn and fat loss.
Additionally, rowing is a low-impact exercise, reducing the risk of joint pain and injury that often comes with high-impact exercises like running on a treadmill. Plus, rowing is a full-body workout that improves flexibility, endurance, and cardiovascular health.
In summary, when it comes to high-intensity interval training, rowing offers a more effective way to burn calories, lose fat, and improve overall health compared to running on a treadmill.
Steady-state cardio
Steady-state cardio refers to a type of low-intensity cardiovascular exercise that can help improve your heart’s health, burn calories, and reduce your body fat percentage. However, when it comes to caloric burn and fat loss, rowing is a better workout option than running on a treadmill.
Here’s why:
|
Exercise |
Muscles Worked |
Calories Burned Per Hour |
Metabolic Rate Increase |
|
Rowing |
Up to 85% |
800-1000 |
Up to 24 hours |
|
Treadmill Running |
Primarily Legs |
600-700 |
No Increase |
Additionally, rowing is a low-impact exercise, making it gentler on the joints than running on a treadmill. Therefore, if you want to increase your caloric burn and fat loss while minimizing the impact on your joints, consider incorporating rowing into your workout routine instead of just sticking to the treadmill.
Technique and Form for Each Exercise
Rowing and running on a treadmill are both great exercises for getting a full body workout, but the technique and form needed for each exercise are very different. Before getting started, it’s important to understand the differences between the two in order to maximize your workout and get the most out of each exercise. Let’s take a look at the technique and form of rowing and running on a treadmill.
Correct posture and positioning for rowing
Correct posture and positioning are crucial for achieving maximum benefits and avoiding injury when rowing. Here are the steps to ensure proper technique and form for each exercise during the rowing workout routine:
|
1. Sit on the rowing machine with legs extended and feet secured in the foot pads. |
|
2. Hold the handles with both hands, keeping your elbows tucked in close to your sides. |
|
3. Sit up straight with your shoulders down, chest up, and eyes looking straight ahead. |
|
4. Lean back slightly so that your torso is at a 45-degree angle. |
|
5. As you push your legs back, pull the handles towards your chest, keeping your wrists straight and your core engaged. |
|
6. Release the handles and straighten your arms as you bend your legs to return to the starting position. |
Rowing is a better workout than running on a treadmill, as it provides a full-body workout that burns more calories, improves cardiovascular health, and builds muscle strength and endurance.
Pro tip: Don’t forget to increase the resistance level gradually to challenge your muscles without straining them.
Proper foot placement and stride on a treadmill
Proper foot placement and stride are crucial when using a treadmill to reduce the risk of injuries and improve the effectiveness of your workout. Ensure that your foot placement is optimal and your stride is consistent to achieve the maximum benefit from your workout. When running on a treadmill, maintain an upright posture and position your feet shoulder-width apart. Set the speed and incline to a level that suits your fitness level and goals.
However, rowing is a better workout than running on a treadmill as it engages more muscle groups, including the upper body, core, and legs, resulting in a holistic full-body workout. Additionally, rowing is a low-impact exercise that reduces the risk of injuries, making it an ideal workout for beginners and people with joint issues. In contrast, running on a treadmill can often lead to knee and ankle injuries due to the constant impacts on the joints. Therefore, if you wish to achieve a full-body workout with minimal risk of injury, consider rowing.
Importance of a coach or trainer
Having a coach or trainer is important to ensure proper technique and form for each exercise, especially when it comes to comparing workouts such as rowing and running on a treadmill.
While running is a great form of cardio, it can put a strain on your joints and doesn’t offer a full-body workout like rowing. Rowing, on the other hand, engages every major muscle group and provides a low-impact workout that is easy on your joints.
However, it’s important to have proper form and technique to maximize the benefits of rowing and prevent injury. This is where a coach or trainer comes in, as they can guide you on proper positioning, stroke technique, and pacing.
A coach can also help track your progress and tailor your workouts to your goals and fitness level. By working with a coach or trainer, you can ensure that you are getting the most out of your workouts and achieving your fitness goals safely and effectively.
Equipment and Resources Needed for Each Workout
Comparing rowing and running on a treadmill, you may have noticed that the resources and equipment needed for each workout vary. Rowing will require a rowing machine or an ergometer and access to water, such as a lake, ocean or river. On the other hand, running on a treadmill will require a treadmill machine, which can be an expensive piece of equipment.
In this article, we will take a closer look at the equipment and resources needed for each workout.
Types of row machines
Indoor rowing is a popular full-body workout that can burn calories faster than running on a treadmill. There are four types of rowing machines available:
|
Air resistance rowing machines |
use the power of the user’s stroke to generate air resistance within the flywheel. |
|
Magnetic resistance rowing machines |
use an adjustable magnetic brake system to regulate the resistance. |
|
Hydraulic resistance rowing machines |
use hydraulic pistons to produce resistance. |
|
Water resistance rowing machines |
simulate the feeling of rowing on water by using paddles to create resistance in a water-filled tank. |
Each type of rowing machine requires different levels of maintenance and resources. Air and magnetic resistance machines are typically heavier and more expensive, while hydraulic and water resistance machines are lighter and portable.
Rowing on a machine is a low-impact workout that engages not only the legs but the entire body, unlike treadmill running. Thus, choosing the right type of rowing machine is essential for a comfortable and safe workout.
Pro tip: Always select a rowing machine that is comfortable, stable, and suits your fitness levels.
Varieties of treadmills
There are four main types of treadmills available in the market, each offering unique features and benefits for different workout preferences and fitness goals. These are – manual treadmills, motorized treadmills, folding treadmills, and commercial treadmills.
|
Type |
Features |
Best Suited For |
|
Manual Treadmills |
Powered by the user’s movement and usually don’t have any additional features. |
Low-intensity workouts and for those who want to engage in cardio exercises. |
|
Motorized Treadmills |
A belt that’s moved by an electric motor. |
High-intensity workouts and want to track their progress accurately. |
|
Folding Treadmills |
Can be easily folded up and stored away when not in use. |
Small spaces and home gyms, but usually come with fewer features than motorized treadmills. |
|
Commercial Treadmills |
Designed for heavy use in gyms and fitness centers. |
Highly durable, offer customizable workout options, and come with many additional features. |
When it comes to choosing between rowing and running on a treadmill, rowing primarily engages the upper body, core, and lower body muscles, making it a highly effective full-body workout. It helps in improving cardiovascular endurance, toning muscles, and losing weight. On the other hand, running on a treadmill primarily engages the lower body, making it a great option for cardio exercises for those looking to improve their leg strength and endurance. However, often running on a treadmill can lead to joint problems and injuries, which can be avoided by choosing rowing instead.
Pro tip: Before investing in any type of treadmill, it is important to consider your fitness goals, available space, and budget to make a smart decision.
Where to find rowing and running workouts
If you’re looking for rowing and running workouts, you can find them easily with a quick online search. There are numerous websites, apps, and YouTube channels offering free and paid workout programs for both rowing and running.
To start, you’ll need some basic equipment:
|
for running |
for rowing |
|
a good pair of running shoes |
a rowing machine or access to a rowing club or facility with rowing machines |
|
comfortable clothing |
|
|
a treadmill (if you prefer indoor workouts) |
Rowing is known to provide a full-body workout, helping to tone and sculpt your muscles while burning calories. Additionally, rowing is a low-impact workout that reduces the risk of injury and is gentle on your joints, unlike running on a treadmill, which can cause damage to your knees and ankles over time.
Whether you prefer rowing or running, it’s essential to choose a workout routine that fits your fitness level and personal preferences to see long-term results.
Pro tip: Don’t be afraid to mix up your workout routines to prevent boredom and challenge your body in new ways.
Choosing the Right Workout for Your Body and Goals
Choosing the right workout for your body and goals can be a tricky task. There are so many options and variations to choose from, which can make it hard to decide. It’s important to pick the right style of workout that gives you the best results according to your body type and goals.
For example, in this article, we’re going to compare rowing and running on a treadmill, looking at their pros and cons and which one might be a better fit for you.
Considering your fitness level
When it comes to choosing the right workout for your body and goals, it’s essential to consider your fitness level and the impact of the exercise on your body. Rowing is a better workout than running on the treadmill as it improves your cardiovascular health, strength, and endurance while minimizing the risk of injury.
While running on the treadmill can cause stress on your bones, joints, and muscles, rowing is a low-impact exercise that provides a full-body workout, burning more calories in less time. Rowing targets your upper and lower body, strengthening your core, shoulders, back, arms, and legs, and improving your posture.
Moreover, the motion of rowing engages a larger number of muscle groups compared to running, making rowing a time-efficient way to reach your fitness goals. Therefore, regardless of your fitness level, rowing is a better workout option than running on the treadmill, which can strain your body and limit your progress.
Setting realistic goals
Setting realistic fitness goals is crucial for achieving long-term success and maintaining motivation. When choosing the right workout for your body and goals, it’s essential to consider the benefits of rowing compared to running on a treadmill.
Rowing provides a full-body workout that engages multiple muscle groups and burns more calories than running on a treadmill. It’s also a low-impact exercise, which is safer for your joints compared to the high-impact of running on a treadmill.
When setting your fitness goals, consider measurable and achievable targets, such as gradually increasing the duration of your rowing sessions or achieving a certain number of strokes per minute. Remember to keep your goals realistic and manageable to avoid burnout or injury.
Pro tip: To stay motivated, enlist a workout buddy or track your progress using a fitness app.
Personal preference and enjoyment
Choosing the right workout for your body and goals ultimately comes down to personal preference and enjoyment. While both rowing and running on a treadmill offer an excellent cardiovascular workout, rowing has a few advantages over treadmills.
|
Rowing is a full-body workout that engages all major muscle groups, including legs, core, back, arms, and shoulders. It burns more calories compared to running on a treadmill, making it an ideal workout for weight loss, toning your body, and improving your overall fitness. Moreover, rowing is low impact, which means it reduces the risk of injury from overuse, which is common in running on a treadmill. |
However, if you enjoy running and find it easier to stick to a regular running routine, then don’t hesitate to opt for the treadmill. The key is to listen to your body and choose a workout that you enjoy and can sustain in the long run.