Is the rowing machine a good workout?

Yes, the rowing machine is a very good workout. It trains your legs, back, core and arms together, it's low impact, and it works as both steady cardio and hard intervals. Twenty to thirty minutes, 2 to 3 times a week, is a solid place to start.

Why it works

Rowing uses most of the large muscles in your body in a single movement, so your heart works hard even at a moderate pace. Because there's no impact, it suits people with sore knees or hips, or anyone who wants a break from running.

The stroke is roughly 60 percent legs, 20 percent core and 20 percent arms. People often think it's an arm exercise, and that's the most common mistake.

Getting the stroke right

The order matters. On the drive:

1. Push with your legs first
2. Lean back slightly and engage your core
3. Pull the handle to your lower ribs

On the way back, reverse it: arms out, lean forward, then bend the knees. Keep your back flat, not rounded, and don't yank with your arms early. A slow, smooth stroke at 20 to 24 strokes a minute is a good rate. Most beginners go too fast and with less power.

If you have a back problem, ask a physical therapist before using the rower. Rounding your back under load is what usually causes trouble.

Sample sessions

• Steady: 20 to 30 minutes at a pace where you can talk. A great base-building workout.
• Intervals: 8 rounds of 1 minute hard and 1 minute easy, after a 5 minute warm-up.
• Distance goal: 2,000 meters at a steady pace, a classic benchmark. Most beginners finish in 8 to 10 minutes.
• Rowing sessions recorded in Apple Health sync into League of Fitness and are scored by heart rate zones, so a steady 30 minutes and a block of hard intervals both count toward your daily match.

What rowing won't do

It won't replace heavy lifting for strength, since the loads are light compared with a squat. It also doesn't load your bones the way running does. Pair it with two strength sessions a week.

Set the damper somewhere between 3 and 5. A high setting doesn't make you faster, it just makes each stroke harder and more tiring. Use the drag factor display if your machine has one and keep it around 110 to 130 for most people.

Stop if you feel chest pain, dizziness or sharp back pain.