Low-Impact benefits of Indoor Rowing


Rowing is more than just a popular fitness trend; it's an efficient and effective exercise that offers a wide array of low-impact benefits. From reducing stress on your joints to providing an excellent cardiovascular workout, the evidence is clear – indoor rowing with Ergatta is a fantastic option for those seeking a gentle yet powerful way to stay fit. In this blog post, we'll dive into the low-impact nature of indoor rowing and explore the numerous advantages it offers to your overall health and fitness. Whether you're recovering from an injury, looking for a joint-friendly exercise routine, or simply aiming to boost your fitness levels, indoor rowing may be the answer you've been searching for. 

Indoor rowing is considered a low-impact exercise for several reasons:


When you row on an indoor rowing machine, the motion is fluid and smooth. Unlike high-impact activities like running or jumping, which subject your joints to sudden and jarring forces, rowing involves a continuous and controlled movement. Ergatta specifically uses water resistance, which is considered to be the most naturally fluid and smooth.

The added benefits of water resistance in indoor rowing:

    • Natural Feel: Ergatta uses a water flywheel (aka: water filled tank with paddles) to create resistance. When you pull the handle, you are essentially moving paddles or fins through the water. This mimics the feel of rowing on actual water, providing a very natural and fluid motion.

    • Variable Resistance: Water resistance is unique in that it provides variable resistance. The harder and faster you row, the more resistance you encounter. This closely replicates the experience of rowing outdoors, where the resistance naturally increases as you row faster.

    • Smooth Stroke: The water in the tank acts as a damping mechanism, meaning it resists changes in motion gradually and smoothly. This results in a rowing stroke that feels exceptionally smooth from start to finish.


Rowing machines are designed to minimize the impact on your joints, particularly your knees and ankles. The sliding seat and the way rowers push off with their legs reduce the stress on these joints compared to activities like running.


Rowing machines typically have comfortable, supportive seats that help distribute your weight evenly, reducing pressure on your lower back and hips. 


Unlike activities like weight lifting or plyometrics, rowing is a non-weight-bearing exercise. This means you're not lifting or supporting your entire body weight, which can be particularly beneficial for individuals with joint issues or injuries.


Rowing engages 86% of your muscle groups, including the legs, core, back, and arms. While it provides a thorough workout, it does so in a controlled manner that doesn't put excessive stress on any one area.


Rowing allows you to control the intensity of your workout by adjusting your stroke rate, resistance level, and duration. This adaptability makes it suitable for people of various fitness levels and can be tailored to individual needs.


Rowing is an excellent cardiovascular exercise that can help improve heart health, increase lung capacity, and burn calories. The low-impact nature of rowing means you can achieve these benefits without overtaxing your joints.


Like we mentioned above, rowing engages 86% of your muscle groups, that’s 2x more than running or cycling, making rowing an extremely efficient exercise. This reduces the overall amount of time it takes to burn calories and engage your whole-body. 


While indoor rowing is generally considered low-impact, it's essential to use proper technique and ensure your equipment is set up correctly to minimize any potential strain or discomfort. If you have existing joint issues or concerns, it's advisable to consult with a fitness professional or healthcare provider before starting a rowing exercise program to ensure it's appropriate for your specific situation.

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