Exercising with an ERG or rowing machine as it’s more commonly known is one of the best forms of cardio you can perform.

Rowing can help you lose weight, strengthen all of your major muscle groups and get you super fit in the process.

Read on to find out why the ERG is the king of cardio and why you should consider adding rowing to your training.

Benefits Of Using an ERG

Rowing is arguably one of the best forms of exercise around. No other form of exercise comes close in terms of effectiveness or efficiency.

Rowing works all of your major muscles apart from your pectoralis major and triceps, but don’t worry, just combine rowing with some push-ups and you’ll have a complete full-body workout.

As well as working your muscles, rowing also improves heart and lung functionality which means that every workout will make the most of your valuable time and energy.

It’s also a great form of exercise for anyone who suffers from knee pain or is going through a rehabilitation program after an injury and looking to regain their fitness. Due to its low impact, intense workouts are less stressful on the body than other forms of exercise such as running.

A good rower is sturdy and can take the weight of heavier individuals. So, it’s also a great choice for those looking to lose weight who might find the barrier into other forms of exercise higher.

With a rowing machine, you’ll often be able to set the resistance level so you can take it slow or ramp it up for a more intense workout. So, it’s challenging enough for those that are beginners and more advanced.

Rowing Is the Ultimate Fat Burner

Rowing is also a supreme calorie burner so it will help you reach and maintain your ideal weight with just a few workouts a week.

During a rowing workout, your muscles are supplied with lots of oxygen, which as already mentioned gives your heart and lungs a great workout. This also results in lots of calories being burned.

The exact amount of calories that you’ll burn is difficult to say as it depends on several factors such as your weight, how long you’re rowing for and how intense your workout is, but one thing that can be stated is that when burning calories is the goal, rowing compares favorably (burning around 15% more calories) to other cardio machines.

Which Type of ERG Is Best

Rowing machines are relatively quiet in use, hardwearing, easy to maintain, and provide excellent value for money. Plus, an indoor rower is suitable for all members of your household irrespective of their current fitness level.

Some people are happy enough to use the rowing machine at their local gym, but a rower makes for the ideal at-home workout machine for many exercisers.

As rowing machines are generally hardwearing and long-lasting, it pays to seek out the best machine you can afford – one that you will enjoy using for many years to come. Start Rowing has reviewed some of the best and worst machines if you are wanting to compare models.

However, the RowERG by Concept2 is widely recognized as the gold standard of rowing. You can not go wrong with one of these machines. They are long-lasting and perform excellently.

Rowing Machine Sample Workout

Sample 1:

  • 5-minute warm-up
  • Flat out row for 30-seconds
  • Rest for 60-seconds
  • Repeat for 5-10 sets depending on fitness levels

Sample 2:

  • Row 500 meters
  • 10 push-ups
  • Row 500 meters
  • 50 squats
  • Row 500 meters
  • 20 sit-ups
  • Repeat 3-5 times.

Final Thoughts

Hopefully, now you can see why the ERG can become a great tool in your training arsenal and have a few workout ideas you’d like to try. Whether you choose to workout at a training facility or from the comfort of your home, your fitness levels will start to noticeably improve. Happy rowing!

Author Bio: Sam Watson is a functional training specialist and writer for 
startrowing.com. She has a passion for all forms of exercise and loves being able 
to help others move more freely.