Best ERG Workouts & The Top 4 ERG Rowing Machine Benefits

Are you looking for a low-impact, effective full-body workout that builds strength and endurance and improves cardiovascular health?

Look no further than an ERG rowing machine!

In this article, we’ll explore the many benefits of ERG rowing and provide some of the best rowing machine workouts to try.

Whether you’re a seasoned athlete or just starting your fitness journey, the ERG rowing machine is a great piece of fitness equipment and a great addition to your home gym if you’re in the market for budget-friendly home fitness equipment.

Benefits of ERG Rowing Machine Workouts

ERG rowing, also known as indoor rowing, is a low-impact exercise that uses all major muscle groups, making it a great workout for individuals of all ages and fitness levels.

Here are just a few of the many benefits of ERG rowing workouts:

Full-Body Workout

ERG rowing is a full-body workout that engages nearly every muscle group, making it an excellent choice for those who want to achieve a comprehensive workout quickly.

ERG rowing targets the legs, arms, back, and core muscles, with the legs being the primary muscle group used.

Pushing with the legs provides the majority of the power for the rowing stroke, while the upper body muscles control the movement and provide added power.

Additionally, using an ERG rowing machine targets muscles often neglected in other forms of exercise.

The rowing stroke’s pulling motion targets the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi.

These muscles are essential for good posture and help to alleviate the effects of sitting for prolonged periods.

Furthermore, rowing helps improve flexibility and range of motion in the joints, reducing the risk of injury and improving overall physical performance.

The full-body workout provided by ERG rowing makes it an efficient and effective exercise for anyone looking to improve their physical fitness.

Regularly using an ERG rowing machine can help build muscular strength and endurance, burn calories, and improve overall cardiovascular health.

Incorporating the rowing machine into a fitness routine can help to add variety and provide an enjoyable form of exercise that is both challenging and rewarding.

Low-impact Exercise

ERG rowing is a low-impact form of exercise because it places minimal stress on the joints.

The rowing movement is a smooth, continuous motion without sudden, jarring movements or impact, and the smoothness of the movement means that the joints do not have to bear any significant weight, reducing the risk of joint pain or damage.

Additionally, the rowing motion is relatively fluid, so it does not require the repetitive pounding that running, jogging, or jumping may cause.

These cardio workouts can put a significant amount of stress on the joints and cause injuries, especially for people who are overweight, elderly, or recovering from an injury.

Comparatively, the gentle nature of rowing allows individuals to perform the exercise without worrying about causing further damage or discomfort to their joints.

One of the benefits of a low-impact workout like ERG rowing is that it is suitable for individuals of all ages and fitness levels, making it a great option for people who may not be able to perform higher-impact activities, such as running or weightlifting.

It also makes rowing a good choice for individuals recovering from an injury or having chronic joint pain.

Furthermore, because ERG rowing is low-impact, it can be performed for a longer duration without causing fatigue or discomfort. This allows individuals to burn calories at a steady rate, making rowing an effective exercise for weight loss and management.

The rhythmic and repetitive motion of rowing can also be meditative, providing a calming and relaxing experience while still providing a workout.

Overall, the low-impact nature of ERG rowing makes it an excellent form of exercise for individuals who want to improve their physical fitness while minimizing the risk of joint pain or injury.

Improves Cardiovascular Health

ERG rowing is an excellent cardiovascular exercise because it provides a full-body workout that requires sustained effort over a prolonged period.

The continuous, rhythmic motion of rowing elevates the heart rate, which increases blood flow and improves cardiovascular health.

As the heart pumps faster, it becomes more efficient at delivering oxygen and nutrients to the body’s cells, including the muscles, lungs, and brain.

During ERG rowing, the body’s oxygen demand increases, leading to increased respiration and a higher heart rate.

This increased demand for oxygen strengthens the heart and lungs, improving their overall function and increasing endurance.

Over time, regular ERG rowing can help to reduce the risk of heart disease, lower blood pressure, and improve overall cardiovascular health.

Moreover, rowing is a form of aerobic exercise that burns calories and fat, making it an effective tool for weight loss and management.

A high-intensity ERG rowing workout can burn between 500 to 800 calories per hour, making it an excellent option for people who want to lose weight while improving their cardiovascular fitness.

ERG rowing is a great way to improve cardiovascular health, endurance, and overall fitness.

Improves Posture and Flexibility

ERG rowing is an excellent exercise for improving posture and flexibility. Good posture is essential for maintaining a healthy spine and preventing back pain, and ERG rowing can help improve posture by engaging the core muscles and strengthening the back and abdominal muscles.

The repetitive, full-body motion of ERG rowing involves extending the arms and legs while keeping the back straight, engaging the core muscles to maintain proper posture.

Also, this exercise helps to build the muscles in the upper and lower back, reducing the risk of back pain and improving overall spinal health.

Additionally, ERG rowing involves pulling through a full range of motion, which can help to increase the range of motion in the shoulders and hips.

This increased range of motion helps to improve flexibility, making it easier to perform everyday activities, such as reaching for objects or bending over to pick things up.

Improved flexibility can also help reduce the risk of injuries, especially in older adults.

Furthermore, ERG rowing engages the entire body, which helps to develop balanced muscles throughout the body.

This balance can lead to better posture and alignment, reducing the strain on the spine and helping to prevent back pain.

ERG rowing is an excellent exercise for improving posture and flexibility by engaging the core muscles and increasing the range of motion in the shoulders and hips, which can lead to reduced back pain and greater overall mobility, making it an ideal exercise for people who spend long hours sitting at a desk or who have a sedentary lifestyle.

Reduced Stress

ERG rowing is a fantastic way to lower stress levels and improve mental health.

Regular exercise, including ERG rowing, has been shown to release endorphins, natural mood-boosting chemicals in the brain, which help reduce stress and anxiety, leading to overall well-being.

Research has also shown that regular exercise can help to reduce the production of stress hormones, such as cortisol.

High cortisol levels have been linked to numerous health problems, including anxiety, depression, and weight gain.

By reducing cortisol levels, ERG rowing can help to improve mental health and prevent stress-related health problems.

Furthermore, the rhythmic, repetitive motion of ERG rowing can be a meditative experience, helping to clear the mind and reduce stress levels.

The focus required to maintain proper form and breathing while rowing can be a calming and centering experience, leading to improved mental clarity and reduced stress levels.

By releasing endorphins, reducing cortisol levels, and providing a calming, meditative experience, ERG rowing can help individuals manage stress and improve their overall well-being.

How to Use an ERG Rowing Machine

Proper form and technique are important when using a rowing machine. Here are some basic steps to follow:

1. Sit on the seat with your feet securely strapped into the footrests.
2. Grab the handle with an overhand grip, keeping your arms straight and your back straight and upright.
3. Push off with your legs, keeping your arms straight and using your core to keep your back straight.
4. Once your legs are fully extended, pull the handle towards your chest, keeping your elbows close to your body.
5. Reverse the motion by straightening your arms and then bending your knees.
6. Repeat the motion, focusing on smooth and controlled movements.

Adjusting the Resistance Level

Most rowing machines allow you to adjust the resistance level, which can be done by adjusting the damper setting, which controls the airflow through the flywheel.

A higher damper setting will provide more resistance, while a lower damper setting will provide less.

Best ERG Rowing Machine Workouts

Before you determine which ERG workout is best for you, setting a specific goal for your rowing machine workout can help keep you motivated and on track. This could be a specific distance, time goal, or number of strokes per minute.

Whatever your goal, make sure it is challenging but achievable.

Here are a few of the best ERG workouts:

Endurance Workout

An endurance workout is a great way to build cardiovascular endurance and burn calories.

Start with a warm-up of 5 minutes at a low intensity, then row at a moderate intensity for 20-30 minutes.

Aim to maintain a consistent pace throughout the workout and cool down with 5 minutes at a low intensity.

Interval Training

Interval training is a great way to build cardiovascular endurance and muscular strength.

Start with a warm-up of 5 minutes at a low intensity, then row at a high intensity for 30 seconds, followed by 30 seconds of low-intensity rowing.

Repeat this cycle for 10-20 minutes, then cool down for 5 minutes at a low intensity.

Tabata Workout

Tabata workouts are a type of high-intensity interval training that involves short bursts of all-out effort followed by periods of rest.

Start with a warm-up of 5 minutes at a low intensity, then row at a high intensity for 20 seconds, followed by 10 seconds of rest.

Repeat this cycle for eight rounds (4 minutes), then cool down for 5 minutes at a low intensity.

Pyramid Workout

Pyramid workouts involve increasing and then decreasing the intensity of your workout.

Start with a warm-up of 5 minutes at a low intensity, then row at a moderate intensity for 1 minute, followed by 30 seconds of rest.

Increase the intensity to a high level for 1 minute, then decrease it back to a moderate intensity for 1 minute.

Continue to increase and decrease the intensity in this pattern until you reach a maximum intensity, then work your way back down to a low intensity.

Finish by cooling down for 5 minutes at a low intensity.

Power Workout

A power workout focuses on building explosive power in your rowing strokes.

Start with a warm-up of 5 minutes at a low intensity, then row at a high intensity for 10 strokes, followed by 30 seconds of rest.

Repeat this cycle for 10 minutes, then cool down for 5 minutes at a low intensity.

500m Sprint Workout

Rowing 500m sprints on an erg rowing machine is an incredibly challenging workout that provides numerous benefits.

This workout is an excellent anaerobic threshold test, which measures the point at which your body transitions from using oxygen to not using oxygen during exercise.

By pushing yourself to row 500m in a short amount of time, you can effectively increase your anaerobic threshold and build endurance.

If you can row 500m in under 1:40, you are in very good shape.

Performing 500m rowing machine sprints followed by a maximum of 3 minutes of rest, and then repeated 3-5 times will, without a doubt, leave you gassed!

While rowing 500m sprints is a strenuous workout, it can be modified to fit your fitness level.

By increasing or decreasing the number of sprints and rest periods, you can customize the workout to match your goals and abilities.

Best Budget Rowing Machine (2023)

If you love doing rowing machine workouts and are interested in getting a rowing machine for your home, there are a variety of budget-friendly rowing machines you can purchase.

The Concept 2 Rowing Machine is the best rowing machine but is also very expensive.

However, the Sunny Health & Fitness Magnetic Rowing Machine with Extended Slide Rail is one of the best budget-friendly rowing machines available and might be the perfect addition to your home gym.

It comes with an optional exclusive SunnyFit® App that provides enhanced Bluetooth connectivity, making tracking your progress and workouts easy.

One of the standout features of this rowing machine is its extended slide rail, which provides a longer range of motion than many other budget-friendly models.

This allows for a more effective and efficient workout and greater flexibility in terms of user height and body type. Additionally, the machine can support up to 250 pounds of weight, making it suitable for a wide range of users.

The Sunny Health & Fitness Magnetic Rowing Machine uses magnetic resistance, a smooth and quiet way to provide resistance during a workout.

This is a great feature for individuals who want to exercise at home without disturbing other household members or neighbors.

The machine also comes with a large, easy-to-read LCD monitor that displays your time, distance, and calories burned, allowing you to easily track your progress and set goals for your workouts.

Another great feature of this rowing machine is the comfortable, padded seat and non-slip handlebars, which make it easy to maintain proper form and ensure a safe and effective workout.

The foot pedals are also adjustable to fit a wide range of foot sizes and come with secure straps to keep your feet in place while rowing.

Overall, the Sunny Health & Fitness Magnetic Rowing Machine with Extended Slide Rail is a great choice for individuals who want a high-quality, budget-friendly rowing machine that can support a wide range of users.

Its extended slide rail, magnetic resistance, and user-friendly features make it a great option for home workouts, while the optional SunnyFit® App adds an extra level of tracking and customization to your exercise routine.

Last update on 2023-09-29 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Rowing Machine Maintenance

If you want to buy a budget-friendly ERG rowing machine for your home, performing regular maintenance is important.

Here are a few tips for maintaining your budget-friendly ERG rowing machine:

Cleaning the Machine

Wipe down the machine with a damp cloth after each use to prevent dust and dirt from building up.

Inspecting the Machine

Regularly inspect the machine for any signs of wear and tear. If any parts are damaged or broken, contact the manufacturer for repairs.

Lubricating the Machine

Some rowing machines require regular lubrication to keep them functioning smoothly. Check the manufacturer’s instructions for guidance on lubrication.

Storing the Machine

Store the machine in a dry, cool place when not in use to prevent damage from moisture or temperature changes.

Concluding Thoughts – ERG Rowing Machine Benefits & Workouts

An ERG rowing machine is a fantastic piece of fitness equipment.

With its many benefits, including a full-body workout, low-impact exercise, improved cardiovascular health, and improved posture and flexibility, it’s a great choice for individuals of all ages and fitness levels.

 By following the proper form and technique and trying out some of the best rowing machine workouts, you can achieve your fitness goals and improve your overall health and well-being.

Don’t hesitate to try out an ERG rowing machine today!

Read Next: Best Treadmill Alternatives