When it comes to cardio equipment, there’s no one-size-fits-all answer. Whether you’re exploring new options for your workout or looking to spice up your routine, choosing between a rowing machine and an elliptical depends on your personal goals, fitness level, and available space. Both machines offer excellent low-impact workouts, but they cater to different needs. Let’s break it down so you can make the best choice.
Understanding the Machines
How a Rowing Machine Works
A rowing machine mimics the action of rowing on water, giving you a full-body workout that combines cardio with light resistance training. Using a rowing machine involves:
- Pushing with your legs to drive the movement.
- Leaning back slightly to engage your core.
- Pulling the handle to your chest to activate your arms and back.
Rowers offer a rhythmic, meditative workout that challenges your upper and lower body simultaneously.
How an Elliptical Works
An elliptical simulates running or walking without the impact on your joints. It combines the motions of a stair climber and a stationary bike, providing a smooth, gliding movement. Most ellipticals feature movable arms, enabling a full-body workout by engaging your upper and lower body.
When using an elliptical:
- Stand upright, holding the handlebars.
- Move your legs in a running-like motion, rolling through the full length of your foot.
- Adjust resistance or incline for added intensity.
Benefits of Each Machine
Rowing Machine Benefits
- Full-Body Workout: Rowers target major muscle groups, including your legs, core, back, and arms.
- Builds Endurance and Strength: The resistance element helps improve muscular strength while enhancing cardiovascular endurance.
- Stress Reduction: The repetitive rowing motion can feel meditative, helping to reduce stress and boost mental clarity.
- Calorie Burning: When paired with proper nutrition, rowing supports long-term weight management.
- Compact Design: Many rowers fold for easy storage, making them ideal for home gyms.
RELATED: Rowing Machine Workouts for the Elderly: Benefits and Tips
Elliptical Benefits
- Joint-Friendly Movement: Ellipticals are exceptionally gentle on your joints, making them a great option for those with arthritis or knee pain.
- Versatile Workouts: Adjust incline, resistance, and direction to target specific muscle groups like your glutes, quads, or calves.
- Improves Balance: The gliding motion strengthens core muscles, enhancing balance and mobility over time.
- Great for Beginners: Ellipticals are intuitive and easy to use for people new to fitness.
- Dual Action: The addition of movable handlebars makes it easy to incorporate upper-body work.
Key Similarities Between Rowers and Ellipticals
- Low-Impact: Both machines are gentle on the joints, making them suitable for a wide range of fitness levels.
- Cardio and Muscle Engagement: Both offer a blend of cardiovascular exercise and strength training, targeting both upper and lower body muscles.
- Beginner-Friendly: Easy to learn and use with minimal risk of injury.
- Versatility: Both machines can be used for steady-state cardio or high-intensity interval training (HIIT).
Key Differences Between Rowers and Ellipticals
| Feature | Rowing Machine | Elliptical |
|---|
| Body Position | Seated | Upright |
| Primary Muscles | Back, glutes, hamstrings, and core | Quads, calves, deltoids, and core |
| Range of Motion | Bilateral and horizontal | Upright and gliding |
| Space Requirements | Compact and often foldable | Larger footprint with higher vertical space |
| Price Range | $500–$1,100 (entry-level to mid-tier models) | $800–$3,000 (basic to commercial-grade units) |
| Suitability for Knees | Requires knee flexion past 100 degrees | Easier on knees with less flexion |
Which Is Better for Your Goals?
If You Want Full-Body Strength and Cardio
Choose a rowing machine. It works 86% of your muscles with every stroke, combining cardio with light resistance training.
If You Need a Joint-Friendly Workout
Opt for an elliptical. It provides a fluid, impact-free workout with minimal strain on the joints.
If You Have Limited Space
Rowers typically take up less room and many models can be folded for easy storage.
If You Prefer Simplicity
Ellipticals offer a more intuitive movement, perfect for beginners looking for low-impact cardio.
Final Verdict: Rowing Machine vs. Elliptical
Both the rowing machine and elliptical are excellent choices for low-impact cardio and strength training. Your decision ultimately depends on your fitness goals, preferences, and home gym setup.
- Choose a Rowing Machine if you want a compact, full-body workout that incorporates strength-building elements.
- Choose an Elliptical if you’re looking for a joint-friendly, upright cardio option with versatile resistance and incline settings.
FAQs
1. Which Burns More Calories: Rowing or Elliptical?
Calorie burn depends on your intensity, body size, and fitness level. Both machines burn a similar amount of calories at moderate intensity, so the best option is the one you enjoy most and will use consistently.
2. Is a Rowing Machine or Elliptical Better for Bad Knees?
Ellipticals are generally better for people with knee issues, as they don’t require deep knee flexion. However, always consult your doctor before starting a new workout routine.
Whether you row, glide, or do both, consistency is key. Pick the machine that aligns with your goals and enjoy the journey to better health!
