If you’re looking for effective low-impact cardio, you might be wondering which machine to choose. Let’s answer the question: is a rowing machine better than an elliptical for this specific goal? Both are fantastic options, but they work in very different ways. Your best choice depends on your fitness level, your goals, and any physical considerations you have.
This guide will break down the pros and cons of each. We’ll look at the muscles they work, the calories they burn, and their overall impact on your joints. By the end, you’ll have a clear idea of which piece of equipment is the better fit for your low-impact cardio routine.
Is A Rowing Machine Better Than An Elliptical
To truly compare them, we need to understand what each machine does. They both provide a smooth, fluid motion that’s easy on the joints, but that’s where the major similarities end. Their differences in movement and muscle engagement are significant.
A rowing machine is a seated, horizontal pulling motion. It mimics the action of rowing a boat on water. An elliptical, on the other hand, is a standing, upright machine that combines the motions of stair climbing, running, and cross-country skiing. Your body position is the first major difference.
Breaking Down the Rowing Machine
Rowing is a full-body, compound exercise. It engages approximately 85% of your muscles in a single, coordinated movement. The drive is broken down into four parts: the catch, the drive, the finish, and the recovery.
Here’s what a proper rowing stroke works:
* Legs: The initial and most powerful part of the drive comes from pushing with your legs.
* Core: Your core muscles stabilize your body as you swing back.
* Back: Your upper back and lats engage to pull the handle toward your chest.
* Arms: Your biceps and forearms finish the pull.
Because it’s so comprehensive, rowing is incredibly efficient. You build both cardiovascular endurance and muscular strength simultaneously. However, technique is crucial. Poor form can lead to lower back strain, which is why many gyms offer quick intro lessons.
Breaking Down the Elliptical Machine
The elliptical is primarily a lower-body cardio machine with some upper-body involvement if you use the moving handles. It’s designed to be zero-impact, meaning your feet never leave the pedals. This eliminates the pounding associated with running.
The elliptical primarily targets:
* Quadriceps & Hamstrings: These are the main drivers of the pedaling motion.
* Glutes: Especially when you push through your heels or use an incline.
* Calves: They work continuously throughout the motion.
* Upper Body: The moving handles add work for your chest, back, and arms, though it’s generally light.
Many ellipticals allow you to pedal in reverse, which can shift emphasis to different muscle groups. The also often have adjustable incline and resistance, letting you vary your workout intensity easily.
Direct Comparison: Key Fitness Factors
Let’s put them side-by-side on the factors that matter most for low-impact cardio.
Calorie Burn and Cardiovascular Intensity
Both machines can provide a serious calorie-burning workout. The total burn depends mostly on your effort level, weight, and workout duration.
Generally, because rowing uses more muscle mass, it can lead to a higher calorie burn per unit of time when performed with high intensity. A vigorous 30-minute rowing session might edge out a similar effort on the elliptical. But the elliptical allows for very long, steady-state sessions with minimal joint stress, which can lead to a high total calorie expenditure.
For pure cardio health, both are excellent. They both get your heart rate up effectively.
Muscle Building and Toning
This is a clear win for the rowing machine. Rowing is a resistance exercise; you’re pulling against a load (air, water, or magnetic resistance). This builds muscular endurance and can contribute to strength gains, especially in the back, legs, and core.
The elliptical provides minimal resistance training benefits. It’s almost purely a cardiovascular machine. While it tones the lower body through repetition, it doesn’t provide enough load to significantly build muscle.
Impact on Joints and Safety
Both score top marks for being low-impact. They are safe for people with knee, ankle, or hip issues when used correctly.
The elliptical is often recommended during physical therapy because it’s truly zero-impact. Your feet remain in constant contact with the pedals. Rowing is also very low-impact, but it does put compressive load on the spine. If you have a pre-existing lower back injury, improper rowing form can aggravate it. With good technique, however, it is very safe.
Learning Curve and Boredom Factor
The elliptical is simple. You step on and start moving. The motion is intuitive and easy to sustain while watching TV or reading.
Rowing has a steeper learning curve. Coordinating the leg drive, core swing, and arm pull takes practice. A bad technique feels awkward and is less effective. Once mastered, however, many find the rhythmic, full-body nature of rowing to be more engaging and less monotonous than the elliptical.
Who Should Choose the Rowing Machine?
You might be the perfect candidate for a rower if:
* You want a full-body workout in one efficient session.
* Your goal is to improve both cardio and muscular strength/endurance.
* You have healthy knees and a back that can tolerate proper loading.
* You’re willing to learn proper technique for maximum benefit and safety.
* You have limited time and want the most comprehensive workout possible.
Who Should Choose the Elliptical?
The elliptical is likely your best bet if:
* You need the absolute lowest-impact option (post-injury, arthritis, etc.).
* You prefer a simple, intuitive machine with almost no learning curve.
* You enjoy long, steady-state cardio sessions.
* Your primary goal is pure cardiovascular health and calorie burn, not muscle building.
* You like to multitask (watch videos, read) during your workout.
Creating an Effective Low-Impact Routine
You don’t have to choose just one. Incorporating both can prevent boredom and work your body in different ways. Here’s a sample weekly plan:
1. Monday: Rowing Machine Interval Workout. Row hard for 1 minute, easy for 2 minutes. Repeat for 20-30 minutes.
2. Tuesday: Elliptical Steady State. Maintain a moderate, conversational pace for 45 minutes.
3. Wednesday: Rest or light stretching.
4. Thursday: Rowing Machine Pyramid Workout. Row 250 meters, rest 1 min; 500m, rest 1 min; 750m, rest 1 min; then back down.
5. Friday: Elliptical Hill Intervals. Use a pre-programmed hill setting or manually adjust incline every 3 minutes.
6. Weekend: Active recovery (walking, yoga).
Remember to always start with a 5-minute warm-up at an easy pace and end with a cool-down and stretching.
Frequently Asked Questions (FAQ)
Is rowing or elliptical better for belly fat?
No single exercise targets belly fat. Both machines help create the calorie deficit needed for overall fat loss. Rowing may have a slight edge due to higher muscle engagement, which can boost metabolism.
Can I use a rowing machine if I have bad knees?
Yes, rowing is often recommended for those with knee issues. The motion is smooth and doesn’t involve impact or heavy bending under load. Always consult your doctor or physical therapist first, though.
Which is better for older adults: elliptical or rower?
The elliptical is generally the safer, more accessible starting point due to its zero-impact nature and simplicity. A rower can be excellent for maintaining strength, but proper form is essential to avoid back strain.
Does the elliptical work your arms?
Yes, but only if you actively use the moving handles. If you hold the stationary handles or let your arms hang, you’re getting a lower-body only workout.
Is 20 minutes of rowing equal to 30 minutes of elliptical?
Potentially, yes. Because rowing is more total-body intense, a shorter, vigorous rowing session can produce similar cardio and calorie-burning benefits to a longer moderate elliptical session. It depends entirely on your intensity.
Conclusion
So, is a rowing machine better than an elliptical for effective low-impact cardio? The answer is: it depends on you. If you seek a full-body strength and cardio builder and are willing to learn the technique, the rowing machine is a superior, time-efficient choice. If you need the gentlest possible option for your joints, prefer a straightforward workout, or aim for long cardio sessions, the elliptical is an outstanding machine.
The best piece of equipment is the one you will use consistently. Both will significantly improve your cardiovascular health without punishing your joints. You might even find that alternating between them gives you the perfect balanced, engaging, and effective low-impact fitness routine. Try both at your gym for a few weeks and see which one leaves you feeling stronger and more energized.