Choosing between a walking or rowing machine for fitness can feel like a big decision. Both are fantastic for home workouts, but they suit different goals and bodies. This guide will help you pick the right one by comparing them in simple terms.
Walking or Rowing Machine for Fitness
So, what does each machine actually do for you? A walking machine, like a treadmill, is primarily a lower-body cardio workout. A rowing machine provides a full-body cardio and strength session. Your choice depends on what you want to achieve.
Key Benefits of a Walking Machine
A walking machine is straightforward and familiar. It’s excellent for building a consistent cardio habit, especially if your starting from a low activity level.
- Low-Impact Joint Friendly: Walking is gentle on knees, hips, and ankles compared to running.
- Supports Weight Management: It’s a reliable way to burn calories and can aid in fat loss over time.
- Bone Health: The weight-bearing nature of walking helps maintain bone density.
- Easy to Use: There’s virtually no learning curve—you just step on and start.
- Versatile Workouts: You can walk, jog, adjust incline, and even do interval training.
Key Benefits of a Rowing Machine
A rowing machine is often called the ultimate full-body workout. It engages nearly every major muscle group in a single, fluid motion.
- Full-Body Engagement: Works your legs, core, back, shoulders, and arms simultaneously.
- High Calorie Burn: Because more muscles are working, you can burn more calories in less time.
- Excellent for Strength & Endurance: Builds muscular endurance and can improve overall strength.
- Low-Impact: When done correctly, the smooth glide is very easy on your joints.
- Improves Posture: Strengthens the back and core muscles crucial for good posture.
Direct Comparison: Walking Machine vs. Rowing Machine
Let’s put them side-by-side on key factors to see which might fit you better.
Calories Burned
Generally, rowing burns more calories per minute than walking at a moderate pace. A vigorous row can burn similar calories to a slow jog. For maximum calorie burn, rowing usually has the edge due to its full-body nature.
Muscle Groups Worked
- Walking Machine: Focuses on calves, quads, hamstrings, and glutes. Arm swing offers minimal upper body benefit.
- Rowing Machine: Engages a comprehensive chain: calves, quads, glutes, core, lats, back, biceps, and shoulders.
Impact on Joints
Both are low-impact options. Walking is a great choice for those with significant joint concerns, as long as the pace is moderate. Rowing is non-impact and excellent for people with knee or ankle issues, but proper form is critical to avoid back strain.
Learning Curve
Walking is natural; you already know how to do it. Rowing has a technique that must be learned—the push with the legs, lean back, and pull sequence. It takes a few sessions to feel comfortable, but it’s worth mastering.
Space and Budget
Treadmills often require more floor space and can be more expensive for motorized models. Rowers typically have a smaller footprint and many fold vertically for storage. Basic models for both can be found at similar price points.
Who Should Choose a Walking Machine?
A walking machine is likely your best bet if several of these points describe you.
- You are new to exercise or returning after a long break.
- Your primary goal is steady-state cardio, weight management, or improving general health.
- You have joint issues that require the lowest possible impact (avoiding running).
- You want to multitask, like reading or watching TV, during your workout.
- You prefer a simple, no-fuss machine with minimal setup.
Who Should Choose a Rowing Machine?
You might be an ideal candidate for a rower if these statements resonate.
- You want a time-efficient, full-body workout that combines cardio and strength.
- You enjoy learning a technical skill and seeing your form improve.
- You have limited workout time but want maximum results.
- You want to strengthen your back and core to combat sitting all day.
- You have limited space and need a machine that stores easily.
Getting Started With Your Chosen Machine
Once you’ve made your choice, here’s how to begin safely and effectively.
Starting With a Walking Machine
Begin with a simple plan to build consistency. Don’t overcomplicate it at first.
- Start with a 5-minute warm-up at a slow, flat pace.
- Walk at a pace where you can hold a conversation but feel your heart rate elevated for 20-30 minutes.
- Use the incline feature sparingly at first—try a 1-2% grade to simulate outdoor walking.
- Cool down with 5 minutes of slower walking and some gentle stretches for your legs.
- Aim for 3-4 sessions per week, gradually increasing time or pace.
Starting With a Rowing Machine
Focus on form first, not speed or distance. A bad technique makes the workout less effective and can lead to injury.
- Learn the sequence: Legs, Core, Arms on the drive (pushing back); then Arms, Core, Legs on the recovery (sliding forward).
- Practice without the foot straps to ensure you’re not pulling with your arms too early.
- Start with short intervals: Row for 1 minute with perfect form, rest for 1 minute. Repeat 10 times.
- Keep your strokes per minute (SPM) low (22-26) while learning to focus on power.
- Always finish with stretches for your hamstrings, back, and shoulders.
Sample Weekly Workout Plans
Here are balanced weekly plans for each machine to give you structure.
Walking Machine Plan (Beginner/Intermediate)
- Monday: 30-minute steady walk at a moderate pace.
- Tuesday: Rest or light stretching.
- Wednesday: Interval walk: 3 min moderate, 1 min brisk (repeat 5x).
- Thursday: Rest.
- Friday: 35-minute walk with a 3% incline for the middle 15 minutes.
- Saturday: Active recovery (gentle walk or other light activity).
- Sunday: Rest.
Rowing Machine Plan (Beginner/Intermediate)
- Monday: Technique focus: 5x 5-minute rows with 1 min rest, concentrating on form.
- Tuesday: Rest or light core work.
- Wednesday: Pyramid intervals: Row 1 min, rest 1 min; row 2 min, rest 1 min; row 3 min, rest 1 min; go back down.
- Thursday: Rest.
- Friday: Steady-state: 20 minutes at a consistent, challenging pace.
- Saturday: Active recovery (walking, yoga).
- Sunday: Rest.
Common Mistakes to Avoid
Steering clear of these errors will make your workouts safer and more effective.
Walking Machine Mistakes
- Holding onto the handrails too tightly, which reduces calorie burn and messes with your natural gait.
- Staring at your feet; look forward to keep your spine aligned.
- Taking strides that are to long or to short, which can cause strain.
- Skipping the warm-up and cool-down phases.
- Wearing old or unsupportive shoes.
Rowing Machine Mistakes
- Bending the back too early on the drive (this should be a legs-first movement).
- Rushing the recovery phase; it should be about twice as long as the drive.
- Rowing with a low stroke rate but with poor, weak form.
- Shrugging shoulders up to ears during the pull, causing neck tension.
- Not securing your feet properly in the foot straps.
FAQ Section
Let’s answer some frequent questions about using a walking or rowing machine for fitness.
Is a rowing machine or treadmill better for weight loss?
Both can support weight loss with consistent use. A rowing machine may offer a higher calorie burn per minute due to its full-body demand, making it very time-efficient. However, the best machine is the one you will use regularly. Consistency trumps intensity in the long run.
Can I build muscle with a walking machine?
A walking machine is primarily for cardiovascular health and endurance. While it tones leg muscles, especially with incline, it is not optimal for significant muscle building. For that, you’d need to incorporate strength training with weights or resistance bands.
Is rowing good for your back?
Yes, when performed with correct technique, rowing strengthens the muscles in your upper and lower back, as well as your core. This can help prevent back pain caused by weak postural muscles. If you have an existing back injury, consult a doctor or physical therapist first.
How long should I workout on each machine?
For general health, aim for at least 150 minutes of moderate-intensity exercise per week. This could be 30 minutes, 5 days a week on either machine. You can adjust time based on intensity; 75 minutes of vigorous activity (like intense rowing) provides similar benefits.
Can I use both machines?
Absolutely. Using both a walking and rowing machine is an excellent strategy. It provides variety, works your body in different ways, and prevents boredom. You might walk on some days and row on others, or even incorporate both into a single cross-training session.
Choosing between a walking or rowing machine for fitness comes down to your personal goals, physical needs, and preferences. The walking machine offers simplicity and joint-friendly cardio. The rowing machine delivers a powerful, time-efficient full-body workout. Both are superb tools that can greatly improve your health. The most important step is to choose one and start moving consistently.