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October 08, 2021 4 min read

Keywords:rowing machine exercise, indoor exercise equipment, fitness rowing machines,rowing machine workout

For those who want to use rowing machines to strengthen muscle and lose weight, there will be some confusion in their minds: how long should they exercise on fitness rowing machines? Is there an optimal time frame for rowing training? This problem is different for everyone, because everyone has different goals and controllable time frames, so it all depends on what your goals are.

Next, according to the different options of indoor exercise equipment, no matter how much controllable time you have, you can choose the most suitable exercise time for you.

Rowing Exercise Machine

What is the time advantage of rowing training?
Rowing training time will be shorter than other equipment training, the main cause for choosing to do short-term exercise on the rowing machine and effective is that rowing is full-body exercise from the very beginning.Compared with other activities such as running machine exercise and gym bicycle workout, rowing can activate the body's muscle mass almost twice as much as other activities.

Doing a single paddle on the fitness rowing machine can exercise your quadriceps, hamstrings, buttocks, core, arm and back muscles. It only takes about ten minutes of steady rowing to calculate about 200 strokes, which is enough to make your blood flow and may even sweat.

So how long are you fit to exercise on a rowing exercise machine? First of all, it depends on the speed you can maintain while rowing.

Speed measurement standard for rowing training
In rowing, when you set up a regular rowing routine, you will be familiar with this number-split, which will be higher than other numbers when measuring your exercise intensity.

Your section is usually the time it takes you to row 500 meters. There are many ways to improve your segmentation time, and staying in good shape is one of them. If you want to improve your division, the easiest answer is to make yourself work harder! A more in-depth explanation of the split can be found here.

One way we should aim at segmented time during exercise is to carry out the so-called evaluation line. This exercise lasts only 5 minutes, but don't be fooled: it's designed to challenge you to see what you're made of!

During this 5-minute exercise, you will conduct a speed test with the goal of maintaining the fastest segmented speed in a short period of time. You can then use this number to calculate the other pace windows you want to achieve during exercise.

Magnetic Rowing Machine

So… How long Is It Appropriate to Exercise on the Rowing Machine?
Now you know something about split, but we still need to solve this problem: how long is it appropriate for you to exercise on a rowing machine? Before we solve this problem, we should know that there are several types of exercise at present.

Drive exercises: Drive exercises are designed to increase strength and speed through interval training, which will challenge you and push you to your limits. A study published in the journal Neuropsychopharmacology found that interval training releases endorphins in the body more effectively than other forms of exercise. Look forward to the rapid development of these training, but it is also very difficult for you to do this job! The one-to-one ratio of work to rest is a typical feature of driving exercises.

Sweat exercises: Sweating exercises also includes time-based intervals, but the point is to maintain intensity for two to five minutes at a time, rather than going all out. After a full warm-up, the ratio of work to rest in sweat steaming exercise is expected to be 2: 1.

Breathe exercises: Breathe exercises are designed to achieve and maintain a heart-healthy rhythm that makes you sweat and breathe.

Once you have a good sense of typical splits, you can more easily select and complete an exercise from the above options to achieve your goals based on the time available to you. Here are a few options you can consider.

Reference rowing training time
16 minutes of rowing training: Strenuous rowing machine workout for 16 minutes a day can greatly improve anaerobic conditions and help build lean muscles, which can help you burn about 150-300 calories on average.


30 minutes of rowing training: Using a rowing machine for 30 minutes a day also helps to improve anaerobic and aerobic conditions. Most people will see the development of lean muscles in their core, legs, arms, back and chest. You should be able to lose about 1 pound a week.

90 minutes of rowing training: rowing machine workout for 90 minutes a day is an excellent aerobic exercise, which is very suitable for any long-distance training. 90 minutes of rowing can burn more than 1000 calories.

Finally, it is not very difficult to set a suitable training time for rowing, but sticking to it every day is the most important thing we need to overcome! Giving yourself more time to achieve your goals will always make it easier for you to achieve them, and your exercise time will be shorter. It's much easier to row 16 minutes a day than 60 minutes a day!


I know life may be busy, but giving priority to home fitness equipment is the key to a healthy life. We have only one body, so putting our health on our list of priorities cannot be ignored.


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