Elliptical vs. Rowing Machine: Benefits, Drawbacks, and Choosing the Best for You

What's Better, An Elliptical or Rowing Machine?

Neither an elliptical nor a rowing machine is universally "better"; the optimal choice depends entirely on an individual's specific fitness goals, current physical condition, and personal preferences, as both offer distinct benefits for cardiovascular health and muscle engagement.

Understanding the Elliptical Trainer

The elliptical trainer, also known as a cross-trainer, simulates a natural running or walking motion without the impact. Users stand on two large foot pedals that move in an elongated, elliptical path, while often simultaneously engaging moving handlebars.

• Mechanism and Movement: The motion is a blend of stair climbing, cycling, and cross-country skiing. The feet remain in constant contact with the pedals, eliminating ground impact. The coordinated movement of the legs and arms provides a full-body workout when the handlebars are utilized.
• Muscles Engaged:
  • Lower Body: Quadriceps, hamstrings, glutes, and calves are all actively engaged as you push and pull the pedals.
  • Upper Body: Biceps, triceps, shoulders, and chest muscles are recruited when pushing and pulling the moving handlebars.
  • Core: The abdominal and lower back muscles stabilize the torso throughout the movement.
• Key Benefits:
  • Low-Impact: Excellent for individuals with joint pain, recovering from injuries, or those seeking a gentler exercise option, as it minimizes stress on knees, hips, and ankles.
  • Cardiovascular Health: Provides an effective aerobic workout, improving heart and lung function.
  • Full-Body Engagement: When used correctly with the moving handles, it can engage both upper and lower body muscles simultaneously.
  • Beginner-Friendly: Generally easy to learn and use, making it accessible for most fitness levels.
• Potential Drawbacks:
  • Less Functional Movement: The fixed, guided path can feel less natural or functional compared to real-world movements.
  • Limited Strength Development: While it engages muscles, the resistance is often insufficient for significant strength or power development compared to resistance training.
  • Perceived Exertion: Some users may find it challenging to reach high-intensity levels or feel adequately challenged compared to other modalities.

Understanding the Rowing Machine (Ergometer)

A rowing machine, or ergometer, simulates the motion of rowing a boat on water. It is renowned for providing one of the most comprehensive full-body workouts available on a single piece of equipment.

• Mechanism and Movement: The rowing stroke is a complex, multi-joint movement divided into four phases:
  1. The Catch: Knees bent, shins vertical, arms extended, shoulders relaxed.
  2. The Drive: Legs push forcefully, followed by the core hinging back, and finally the arms pulling the handle towards the sternum. This phase is primarily leg-driven.
  3. The Finish: Legs fully extended, torso slightly leaned back, handle pulled to the sternum.
  4. The Recovery: Arms extend first, then the torso hinges forward, and finally the knees bend to return to the catch position.
• Muscles Engaged: The rowing stroke engages approximately 86% of the body's muscles.
  • Lower Body (60% of power): Quadriceps, hamstrings, glutes, and calves are heavily involved in the powerful drive phase.
  • Core (20% of power): Abdominals, obliques, and erector spinae stabilize the trunk and transmit power from the legs to the upper body.
  • Upper Body (20% of power): Lats, rhomboids, trapezius (back), biceps, triceps, and deltoids (shoulders) are crucial for the pull and finish phases.
• Key Benefits:
  • Full-Body Strength & Cardiovascular: Simultaneously builds muscular endurance and aerobic capacity across the entire body.
  • High Calorie Burn: Due to the extensive muscle recruitment, rowing can be an extremely efficient tool for calorie expenditure.
  • Low-Impact (with proper form): While powerful, the movement is generally smooth and low-impact on joints, as there's no ground striking.
  • Functional Movement: Mimics a powerful, coordinated movement pattern that translates well to real-world activities.
  • Versatility: Excellent for steady-state cardio, high-intensity interval training (HIIT), and developing power and endurance.
• Potential Drawbacks:
  • Requires Proper Form: Incorrect technique can lead to lower back strain or injury, emphasizing the need for instruction or practice.
  • Learning Curve: Mastering the full rowing stroke takes practice and coordination.
  • Intensity: Can be very demanding, which might be overwhelming for absolute beginners without proper progression.

Direct Comparison: Elliptical vs. Rowing Machine

When evaluating these two popular cardio machines, several factors come into play:

• Cardiovascular Challenge: Both machines are excellent for cardiovascular fitness. However, a rowing machine, due to its higher muscle recruitment and potential for power output, often allows users to reach higher heart rates and greater intensity more quickly, leading to a more demanding cardiovascular workout if pushed.
• Muscle Engagement & Strength Development:
  • Elliptical: Primarily targets the lower body, with supplementary upper body work if the handles are used. It's more focused on muscular endurance than strength.
  • Rowing Machine: Offers a truly full-body workout, engaging major muscle groups in the legs, core, back, and arms. It's superior for developing both muscular endurance and functional strength, particularly in the legs and posterior chain (glutes, hamstrings, back).
• Impact on Joints:
  • Elliptical: Extremely low-impact, making it ideal for individuals with joint sensitivities or those seeking a very gentle option.
  • Rowing Machine: Also low-impact, as there's no jarring on the joints. However, improper form can place undue stress on the lower back and hips. With correct technique, it's very joint-friendly.
• Calorie Burn: Both machines can burn a significant number of calories. Generally, a rowing machine, with its greater muscle activation and potential for higher intensity, tends to offer a higher calorie burn per minute for a given perceived effort, assuming proper form is maintained.
• Skill & Form Requirement:
  • Elliptical: Very intuitive and easy to learn. Most users can hop on and get an effective workout with minimal instruction.
  • Rowing Machine: Requires a dedicated effort to learn and perfect the proper technique. Incorrect form not only reduces effectiveness but also increases injury risk.
• Versatility & Training Goals:
  • Elliptical: Best for general cardiovascular fitness, active recovery, and low-impact steady-state cardio.
  • Rowing Machine: Highly versatile for various training goals, including power development, high-intensity interval training (HIIT), long-distance endurance, and overall strength and conditioning.

Who Should Choose Which?

The decision hinges on individual priorities and physical capabilities.

• Choose the Elliptical if:

  • You have significant joint pain, orthopedic issues, or are recovering from certain injuries.
  • You are new to exercise and prefer a more intuitive, easy-to-learn machine.
  • You prefer an upright exercise position.
  • Your primary goal is moderate-intensity cardiovascular fitness with minimal impact.
  • You want to avoid the complexities of learning new exercise forms.

• Choose the Rowing Machine if:

  • You are seeking a comprehensive, full-body workout that builds both cardiovascular endurance and muscular strength.
  • You are willing to invest time in learning proper form to maximize benefits and prevent injury.
  • You desire a high-intensity workout that can burn a large number of calories.
  • You value functional movement patterns in your exercise routine.
  • You are looking for a versatile tool for HIIT, power training, or long-duration cardio.

The Verdict: It Depends on Your Goals

There is no definitive "better" machine. Both the elliptical and the rowing machine are excellent choices for improving fitness, but they cater to slightly different needs and offer distinct advantages.

• For those prioritizing joint protection and simplicity, the elliptical is often the preferred choice.
• For individuals seeking a challenging full-body workout that builds strength and endurance, the rowing machine offers unparalleled benefits, provided proper form is employed.

Many fitness experts advocate for cross-training, which involves incorporating various types of exercise into your routine. Using both machines on different days can provide a well-rounded fitness program, leveraging the unique benefits of each.

Optimizing Your Workout: Tips for Both Machines

Regardless of your choice, proper technique and smart training can enhance your results.

• For the Elliptical:

  • Engage the Handles: Actively push and pull the moving handlebars to ensure upper body engagement.
  • Vary Resistance and Incline: Don't just stick to one setting; adjust resistance and incline (if available) to challenge different muscle groups and increase intensity.
  • Maintain Posture: Keep your back straight, core engaged, and avoid leaning heavily on the handles.
  • Go Backwards: Periodically pedal in reverse to engage different muscle groups, particularly the hamstrings and glutes.

• For the Rowing Machine:

  • Prioritize Form: Watch instructional videos, seek guidance from a trainer, or use a mirror to ensure your technique is correct. Focus on the sequence: legs, then core, then arms – and the reverse for recovery.
  • Leg Drive is Key: Remember that 60% of the power comes from your legs. Drive through your heels.
  • Engage Your Core: A strong core connects your upper and lower body, preventing lower back strain.
  • Control the Recovery: Don't rush back to the catch. Allow a moment for full recovery before starting the next drive.
  • Dampener Setting: Understand that a higher dampener setting isn't necessarily "harder"; it's more like rowing a heavier boat. A mid-range setting (3-5 on a Concept2) is often ideal for most workouts.

Conclusion

Both the elliptical and rowing machine are valuable assets in a fitness regimen, each bringing unique strengths to the table. Your decision should be an informed one, aligning with your individual fitness aspirations, physical limitations, and how you prefer to move. By understanding the mechanics and benefits of each, you can confidently select the machine that best supports your journey toward optimal health and fitness.