Rowing Machine vs. Treadmill: Which is Better for You?

When it comes to choosing the right exercise equipment for your home gym, two popular options are the rowing machine and the treadmill. Both have unique benefits, but each suits different fitness needs. As highlighted in the Rowing Edge blog, rowing machines offer a full-body workout that combines cardio and strength training. This guide will help you understand the differences between these machines, so you can make an informed choice for your fitness goals.

Overview of Rowing Machines and Treadmills

What is a Rowing Machine?

A rowing machine, also known as an ergometer or “erg,” is a piece of exercise equipment that simulates the motion of rowing a boat in water. Originally developed for training rowers, the modern rowing machine has become a popular option for full-body workouts.

History: The first rowing machines date back to the 19th century and were mainly used as training tools for competitive rowers. Over time, they have evolved significantly in terms of technology and design, making them accessible to the general public for fitness purposes.

Mechanism and Primary Muscles Targeted: Rowing machines work by engaging the user in a push-pull motion that involves both the upper and lower body. The primary muscles targeted include the back, shoulders, arms, and legs, as well as the core muscles. This coordinated movement helps in building endurance and strength.

Types of Rowing Machines:

1. Air Rowers: Use a flywheel and fan to create resistance. The faster you row, the more resistance you generate.
2. Water Rowers: Use a water tank to provide resistance, mimicking the feel of real water rowing.
3. Magnetic Rowers: Utilize magnets to provide resistance, offering a quieter workout.
4. Hydraulic Rowers: Use hydraulic cylinders for resistance, making them more compact but less smooth.

What is a Treadmill?

A treadmill is a versatile piece of fitness equipment that allows you to walk, jog, or run on a flat or inclined surface while staying in one place. It’s one of the most common pieces of equipment found in gyms and home setups.

History: Treadmills were initially used as a form of punishment for prisoners in the 19th century and were later adapted for use in fitness and rehabilitation. Today, treadmills are equipped with various features to enhance user experience and performance.

Mechanism and Primary Muscles Targeted: Treadmills consist of a moving belt that allows the user to walk or run in place. The primary muscles engaged are the quadriceps, hamstrings, calves, glutes, and core. Running on a treadmill also offers cardiovascular benefits by increasing heart rate and improving endurance.

Types of Treadmills:

1. Manual Treadmills: Powered solely by the user’s movement. They are often less expensive but harder to operate.
2. Motorized Treadmills: Equipped with a motor to control the belt speed and incline settings.
3. Incline Treadmills: Offer adjustable inclines to simulate uphill walking or running.
4. Foldable Treadmills: Designed for easy storage, suitable for home use.

Purpose and Uses of Each Equipment

Typical Fitness Goals Associated with Rowing Machines

Rowing machines are ideal for individuals looking to achieve a full-body workout. They help in building muscle strength, improving cardiovascular health, and enhancing endurance. Rowing is especially effective for high-intensity interval training (HIIT) due to its quick, powerful strokes that elevate the heart rate. This equipment is also beneficial for those who prefer a low-impact exercise routine that is easy on the joints.

Typical Fitness Goals Associated with Treadmills

Treadmills are perfect for those focusing on cardiovascular health and endurance. They provide a straightforward way to burn calories, improve stamina, and support weight loss. Treadmills are also versatile, allowing users to adjust speed and incline settings to tailor their workouts for either low-intensity fat-burning sessions or high-intensity endurance runs.

Common Environments Where Each is Used: Gym vs. Home Setup

Both rowing machines and treadmills are common in gyms due to their versatility and effectiveness. However, their usage at home depends on several factors:

• Rowing Machines: Require less space compared to treadmills and can be folded for storage. They are a great addition to home gyms for those who want a full-body workout without the impact stress on joints.
• Treadmills: Often require more space and have varying storage options depending on the model. They are a staple for home gyms focused on cardio workouts.

Benefits of Using a Rowing Machine

Full-Body Workout

Rowing is one of the few exercises that engage nearly every major muscle group in the body. It effectively targets the back, shoulders, arms, legs, and core. Unlike many other cardio workouts that primarily focus on the lower body, rowing ensures that your upper body gets a robust workout as well.

Comparison to Other Full-Body Workouts: Unlike running, which primarily targets the lower body, or cycling, which focuses on the legs, rowing is unique in its ability to engage both the upper and lower body in a single, fluid motion. According to a study by the American Council on Exercise (ACE), rowing can activate up to 86% of the body’s muscles, making it one of the most efficient forms of exercise available.

Cardiovascular and Strength Training Combined

One of the standout benefits of rowing is that it combines both cardiovascular and strength training. Each stroke involves pushing with your legs, pulling with your arms, and stabilizing with your core. This complex movement increases your heart rate, improves lung capacity, and builds muscular strength simultaneously.

Heart Health and Endurance: Rowing can significantly improve cardiovascular health by promoting a stronger heart and lungs. It is particularly beneficial for those who are looking to enhance their aerobic capacity while also building strength. Studies have shown that consistent rowing can lower resting heart rate and improve oxygen uptake.

Low Impact on Joints

Rowing is classified as a low-impact exercise, meaning it doesn’t place excessive stress on the joints. This makes it an excellent option for individuals with joint issues or those recovering from injuries. The smooth, controlled motion of rowing minimizes the risk of injury while providing a challenging workout.

Suitable for Joint Issues: Unlike running or jumping exercises that can strain the knees and ankles, rowing allows for a full range of motion without impact. This makes it ideal for people with arthritis or those who are prone to joint pain.

Calorie Burn and Weight Loss Potential

Rowing is an effective way to burn calories and promote weight loss. The number of calories burned depends on various factors like body weight, intensity, and workout duration. For instance, a 150-pound person can burn approximately 316 calories in 30 minutes of moderate rowing and up to 600 calories during a vigorous session.

Effectiveness for Weight Loss: The combination of strength and cardio in rowing helps build lean muscle mass, which in turn boosts metabolism. This makes rowing a highly effective exercise for long-term weight loss and fat reduction.

Benefits of Using a Treadmill

Cardiovascular Health and Endurance

Treadmills are primarily known for their cardiovascular benefits. They help improve heart health, boost lung capacity, and increase stamina. Regular treadmill use can lead to lower blood pressure, improved cholesterol levels, and a reduced risk of heart disease.

Long-Term Benefits for Heart Health: A study published in the Journal of the American College of Cardiology found that regular running, even at slow speeds, can extend life expectancy by reducing the risk of cardiovascular diseases by up to 45%.

Customizable Workouts

One of the key advantages of a treadmill is the ability to customize workouts to suit different fitness levels. Whether you’re a beginner or an advanced athlete, you can adjust the speed, incline, and duration to match your fitness goals.

Incline and Speed Options: By increasing the incline, you can simulate hill running, which targets the glutes and calves more intensely. Interval training, where you alternate between high-intensity sprints and low-intensity walking, can also be easily performed on a treadmill.

Convenience and Accessibility

Treadmills are easy to use and accessible for people of all fitness levels. They offer a convenient way to walk, jog, or run indoors, regardless of weather conditions. This makes them a popular choice for those who want to maintain a regular cardio routine.

Ease of Use for Beginners: Treadmills are often recommended for those new to exercise because of their simplicity and intuitive controls. You can start with a slow walk and gradually increase speed and incline as your fitness improves.

Weight Loss and Metabolic Benefits

Treadmills are excellent for burning calories and enhancing metabolism. A 155-pound person can burn approximately 298 calories in 30 minutes of running at 5 mph, and up to 372 calories when running at 6 mph.

Benefits for Long-Term Weight Management: Regular treadmill use can lead to a higher metabolic rate even when at rest, making it easier to maintain a healthy weight. For optimal results, combine treadmill workouts with a balanced diet and strength training.

Comparing Calorie Burn and Weight Loss Potential

Calorie Burn: Rowing Machine vs. Treadmill

The number of calories burned during exercise depends on intensity, duration, and the individual’s body weight. On average, rowing and treadmill running can burn a similar number of calories, but the effectiveness varies based on the workout type.

Table: Calorie Burn Comparison

Exercise	Calories Burned (150 lbs, 30 min)	Calories Burned (200 lbs, 30 min)
Rowing (Moderate)	316	420
Rowing (Vigorous)	360	480
Treadmill (5 mph)	298	396
Treadmill (6 mph)	372	496

Weight Loss: Which is More Effective?

Both rowing machines and treadmills can be effective for weight loss if used consistently and combined with a healthy diet. Rowing may have an edge due to its muscle-building component, which increases resting metabolic rate. Treadmills, however, are easier to use for longer periods, making them more accessible for sustained calorie burning.

Role of Diet and Other Factors: Diet plays a crucial role in weight loss. Regardless of your choice of equipment, pairing regular exercise with a balanced diet is essential for achieving and maintaining weight loss.

Impact on Joints and Injury Risk

Joint Stress and Impact: Rowing Machine

Rowing is generally low-impact, but improper form or overuse can lead to strain on the knees, lower back, and shoulders. To minimize risk, it’s crucial to maintain proper posture and avoid excessive resistance.

Common Injuries and Prevention Tips:

• Lower Back Strain: Avoid hunching over or overextending during the drive phase.
• Knee Pain: Keep the knees aligned and avoid locking them at the finish.
• Shoulder Strain: Keep shoulders relaxed and avoid shrugging during strokes.

Joint Stress and Impact: Treadmill

Treadmills can be high-impact, especially when running. This can place stress on the knees, ankles, and hips. Proper footwear and running form are essential to minimize injury risk.

Common Injuries and Prevention Tips:

• Runner’s Knee: Avoid over-striding and maintain a slight bend in the knee.
• Shin Splints: Gradually increase speed and incline to prevent overuse.
• Ankle Sprain: Ensure the treadmill surface is stable and avoid sudden changes in speed or direction.

Versatility and Workout Variety

Versatility of Workouts on Rowing Machines

Rowing machines offer various workout styles, making them versatile and effective for different fitness goals. Options include:

• Steady-State Rowing: Ideal for building endurance with long, continuous rows at a moderate pace.
• High-Intensity Interval Training (HIIT): Alternate between sprints and rest periods to maximize calorie burn and improve cardiovascular fitness.
• Endurance Rowing: Extended sessions at a lower intensity to build stamina and aerobic capacity.

Integration into Broader Fitness Routine: Rowing can be combined with strength training and flexibility exercises for a well-rounded fitness regimen.

Versatility of Workouts on Treadmills

Treadmills also provide a variety of workouts, from walking to high-intensity interval training. Some popular options include:

• Hill Workouts: Increase the incline to simulate uphill running, targeting the glutes and calves.
• Speed Intervals: Alternate between high-speed sprints and slower recovery periods for effective fat burning.
• Walking Workouts: Low-intensity option for those looking to improve cardiovascular health without running.

Incorporating Treadmills into Training Programs: Treadmills can be used as a warm-up tool before weight training or for cool-down sessions after intense workouts.

Cost and Space Considerations

Cost of Rowing Machines

Rowing machines vary in price depending on the type and features. Prices typically range from $200 for basic models to over $1,000 for high-end water or air rowers. Additional costs may include:

• Maintenance: Lubricating chains or belts, replacing parts.
• Accessories: Cushioned seats, heart rate monitors, and performance monitors.

Cost of Treadmills

Treadmills also come in a wide range of prices, from $300 for basic models to over $3,000 for commercial-grade machines with advanced features. Additional costs may include:

• Maintenance: Belt replacement, motor servicing.
• Accessories: Mat for floor protection, fitness trackers.

Space Requirements for Each Equipment

Rowing Machines: Generally require less space than treadmills and can often be folded for storage. They need a clear area of around 8 feet by 2 feet for safe operation.

Treadmills: Require more space, particularly when in use. A typical treadmill needs a footprint of at least 6 feet by 3 feet. Foldable models are available but may still take up significant space when stored.

Conclusion: Which is Right for You?

Deciding Based on Fitness Goals

If you’re looking for a full-body workout that builds strength and endurance while being gentle on the joints, a rowing machine may be the best option for you. On the other hand, if your primary goal is to improve cardiovascular health, burn calories, and enjoy a variety of walking and running workouts, a treadmill might be a better choice.

Considering Physical Limitations and Preferences

For those with joint issues or recovering from injuries, the low-impact nature of rowing is more suitable. Treadmills, however, offer a more accessible and intuitive workout experience, especially for beginners.

Practical Considerations

Consider your budget, available space, and maintenance needs before making a decision. Both pieces of equipment have their pros and cons, but the right choice depends on your individual preferences and fitness goals.

Final Recommendation: Ultimately, the best equipment is the one you’ll use consistently. Choose the machine that aligns with your fitness goals, physical condition, and personal preferences for the most effective and enjoyable workouts.