Rowing is considered to be an excellent workout, as it works all the major muscle groups of the body. Peter A Derow points out that rowing is also a low-impact sport that is easy on the joints and is based on one’s own efforts. Therefore, one can go as hard or easy as they want. It is also a fairly easy activity to learn, and people of almost all age can engage in it. Outdoor rowing additionally allows people to enjoy the fresh air, soak up Vitamin D and enjoy calming views of the water. 

Peter A Derow lists how rowing can be good for fitness and health

No matter whether one is out on the water with their crew in a boat, or going at it alone in a machine, rowing does provide people with a range of fitness benefits. Rowing is quite an efficient full-body workout, and would be especially advantageous for cardiovascular health. The benefits of this activity increase when performed outdoors on open water. Outdoor rowing particularly combines physical exertion and mental relaxation, and can have a significant positive impact on the well-being of the rowers. 

Here are some of the ways rowing can be good for fitness; 

• Promotes healthy body composition: Rowing is predominantly an aerobic sport. It can burn up to 600 calories per hour, depending on the intensity and body weight of the rower. As rowing is both a cardiovascular and resistance exercise, it does promote fat loss while preserving and building lean muscle. Rowing in open water comes with extra challenges like wind resistance and varying water conditions, which require more energy to manage, and hence can help burn more calories than a stationary erg.

• Enhances cardio-respiratory system: Simply 30 minutes of rowing can be useful in enhancing the ability of the lungs to provide oxygen to the blood, heart and body. Rowing requires deep, controlled breathing, which strengthens the respiratory muscles and increases lung capacity. Over time, rowers develop better breathing patterns naturally by learning to synchronize their breaking with strokes.

• A low-impact but highly effective workout: As opposed to sports that involve jumping or running, rowing is a low-impact exercise. This basically means that it places minimal stress on the joints. Therefore, rowing can be a great exercise option for individuals recovering from injuries or even for people with joint pain or arthritis. The smooth, gliding motion of rowing goes a long way in reducing the risk of joint strain while still providing a high-intensity workout.

• Offers a full-body workout: Rowing works out the entire body, while focusing on the lower and middle back, hamstrings, calves, gluteal muscles and biceps. In rowing, every stroke consists of multiple phases, including catch, drive, finish, and recovery, which require coordinated effort from multiple muscle groups.  Moreover, rowing on the water requires greater muscle engagement in comparison to rowing on a machine. The need to constantly adjust to balance the boat and react to water conditions activates smaller stabilizing muscles that improve overall strength and coordination.

Peter A Derow points out that rowing is the rare non-weight-bearing sport that requires regular, uninterrupted use of the heart, and therefore is a great cardiovascular workout. It strengthens the heart, increases lung capacity, and improves circulation.