WHAT IS THE BEST CARDIO MACHINE? ROWING VS RUNNING VS CYCLING

Cardiovascular exercise is a cornerstone of fitness, offering benefits like improved heart health, better endurance, and increased calorie burn. Among the most popular options for cardio enthusiasts are rowing, running, and cycling. But which one reigns supreme? The answer largely depends on your fitness goals, preferences, available space, and physical condition. Let’s break down the benefits and challenges of each indoor cardio method to help you decide which suits you best.

SHARED BENEFITS OF ROWING, RUNNING, AND CYCLING

Before diving into the unique pros of each activity, it’s important to note some benefits they all share:

• Cardiovascular Health: All three methods improve heart health by increasing blood circulation, lowering blood pressure, and enhancing aerobic capacity.
• Endurance Building: Whether you row, run, or cycle, you’ll be improving your stamina and overall endurance.
• Indoor Convenience: These activities can be performed indoors using specific equipment, making them weather-independent and easily accessible year-round.
• Customizable Workouts: All three allow for interval training, offering options to alternate between high and low intensity to suit your fitness level and goals.

ROWING: THE TOTAL-BODY WORKOUT

    Pros:

• Full-Body Engagement: Rowing is unique in that it works both your upper and lower body simultaneously. Rowing targets 86% of your muscles, including your legs, core, back, and arms, making it a highly effective total-body workout.
• Low Impact: Rowing is gentle on the joints, making it a great option for people recovering from injuries or dealing with chronic joint issues.
• Improves Muscle Endurance & Stamina: Regular rowing enhances muscular endurance & stamina, especially in the back and legs, while promoting overall strength.
• Interactive Options: Many indoor rowing machines come with screens for virtual rows, guided classes, programs, and games, keeping workouts engaging and motivating.
• Compact & Lightweight Design: Many models can be folded and stored upright, requiring minimal floor space. Installed dolly wheels make them easily transportable, too.
• Noise: Rowing machines can be very quiet, specifically magnetic and water rowing machines. Additionally, water rowers have a soft ‘swoosh’ sound accompanying each stroke that many people find meditative.

   Cons:

• Technique Matters: Poor form can lead to back or shoulder injuries. Proper instruction is crucial to maximize benefits and minimize risks.

RUNNING: THE CLASSIC CARDIO KING

   Pros:

• Bone Health: Indoor running is a weight-bearing exercise, which helps improve bone density and strength. This is particularly beneficial for reducing the risk of osteoporosis and maintaining skeletal health.
• Running-Specific Muscle Memory: For individuals training for running events or sports that involve running, treadmill running directly enhances the neuromuscular and biomechanical patterns required for running performance.
• Incline Training: Treadmills allow you to adjust incline, offering the ability to simulate uphill running, which increases intensity and targets different muscle groups, such as the calves and glutes, in ways rowing and cycling cannot specifically target.

   Cons:

• High Impact: Even on a treadmill, running can be tough on the joints, particularly for those with knee or hip issues.
• Injury Risk: Overuse injuries like shin splints, plantar fasciitis, and runner’s knee are common with repetitive indoor running.
• Limited Upper Body Engagement: While running engages the arms and core to an extent, it primarily focuses on the lower body, offering less comprehensive muscle activation compared to rowing.
• Monotony: Running indoors may feel repetitive or mentally taxing with less interactive options than rowing or cycling.
• Larger Footprint: Takes up significant space and may be challenging to move.
• Noise: Treadmills are the noisiest option, especially when running at high speeds. The motor, belt, and impact of feet hitting the deck can disturb others in the house or neighbors in apartments.

CYCLING: LOW-IMPACT EFFICIENCY

   Pros:

• Joint-Friendly: Indoor cycling is a low-impact activity, making it an excellent choice for those with joint concerns.
• Builds Lower Body Strength: Stationary cycling targets the quads, hamstrings, calves, and glutes, helping to build muscle while improving cardiovascular endurance.
• Interactive Options: Many stationary bikes come with screens for virtual rides or guided classes, keeping workouts engaging and motivating.
• Compact Size: While there is often a larger footprint than rowers that can be stored vertically, some bikes take up minimal space, specifically models that are foldable.
• Noise: Indoor bikes are typically quiet compared to rowers and treadmills

   Cons:

• Posture Challenges: Extended rides can lead to back or neck discomfort if the bike setup is not optimized.
• Limited Upper Body Engagement: Cycling focuses primarily on the lower body, offering less of a full-body workout compared to rowing.

WHICH IS BEST FOR YOU?

The "best" indoor cardio method depends on your individual needs and goals:

• For Full-Body Strength and Endurance: Rowing is ideal if you want a comprehensive workout that engages multiple muscle groups while being gentle on the joints.
• For Simplicity and Controlled Challenges: Treadmill running is unmatched for its accessibility and ability to simulate diverse terrains through speed and incline settings.
• For Joint-Friendly Cardio and Lower Body Strength: Indoor cycling is the go-to option for those looking for a low-impact workout that strengthens the legs and improves cardiovascular health.

Ultimately, the best cardio exercise is the one you enjoy and can stick to consistently. Mixing these activities can also provide variety, prevent boredom, and ensure a well-rounded fitness routine. So, whether you’re rowing, running on a treadmill, or pedaling indoors, you’re making a great choice for your health.

READ NEXT:

Interested in learning more about rowing or Ergatta? Checkout these suggestions:

• Read our blog on: Your Guide to Rowing Machine Resistance
• Explore the Ergatta experience: Games, Classes, Programs & more
• Watch a Youtube review: 5 reason I LOVE the Ergatta Rower
• Learn how to row with:  The Best Rower for Beginners