When it comes to low impact cardio machines for the home gym, two of the most popular options are the elliptical trainer and rowing machine. Both machines offer a full body workout by engaging multiple muscle groups simultaneously. However, they differ in their mechanics and the type of motion involved. This article will provide a detailed comparison of elliptical trainers versus rowing machines to help you decide which machine is better suited for your fitness goals and preferences.
Muscle Engagement
Let’s first look at which muscles are targeted with each machine.
Elliptical Trainer
- Glutes and hamstrings: These muscles work to power the elliptical’s striding motion. Expect high activation in the glutes and moderate-to-high activation in the hamstrings.
- Quadriceps: The quads help push your legs forward on the elliptical. Expect moderate activation.
- Calves: Pushing your feet forward and back engages the calves. Expect low-to-moderate activation.
- Core: Maintaining stability on the moving arms necessitates core engagement. Expect low-to-moderate activation.
- Arms: Use of the moving arm handles activates the biceps, triceps, and shoulders with low-to-moderate activation.
Rowing Machine
- Back muscles: The primary muscles engaged are the latissimus dorsi (lats), rhomboids, and trapezius. Expect very high activation.
- Glutes and hamstrings: These posterior chain muscles help drive the rowing motion. Expect high activation.
- Quadriceps: The quads assist in the leg drive. Expect moderate-to-high activation.
- Core: Rowing requires powerful trunk rotation and stabilization. Expect very high core activation.
- Arms: Gripping and pulling the handles engages the biceps, triceps, forearms and shoulders. Expect high arm activation.
- Calves: Pushing off the foot plates activates the calves with low-to-moderate intensity.
In summary, the rowing machine more comprehensively works the back muscles, core and arms compared to the elliptical. However, the elliptical also engages the lower body with its striding motion. Both machines provide a full body workout but target different muscle groups more predominantly.
Calorie Burning Potential
When it comes to calorie burning, studies have shown rowing machines tend to be more effective than elliptical trainers:
- A 155-pound person can burn around 900 calories per hour on a rowing machine at a moderate intensity.
- The same person would burn approximately 600 calories per hour on an elliptical trainer at a moderate intensity.
This is because rowing is considered a high-intensity interval workout requiring powerful bursts of energy over short intervals. It elevates your heart rate higher and faster compared to steady-state elliptical training.
However, calorie counts can vary considerably depending on individual factors like weight, intensity level, duration and workout style (intervals vs steady-state). Both machines allow you to vary resistance levels and work at different intensities to suit your fitness goals. Higher resistance and interval-style training on either machine will lead to increased calorie burn.
Low Impact Nature
Due to their low-impact mechanics, both elliptical trainers and rowing machines are gentle on the joints compared to high-impact exercises like running. However, rowing machines are generally lower impact than ellipticals:
- Elliptical trainers incorporate a striding motion that can still impart some joint impact, especially at higher resistances. This makes them a better choice for those with knee issues.
- Rowing is a smooth, gliding motion that involves no pounding forces at all. This makes rowing machines an excellent option for rehab purposes or for folks with joint concerns like arthritis.
- That said, modern elliptical trainers feature cushioned platforms and adjustable strides to minimize joint stress. So for most healthy individuals, the impact difference is small.
User Experience
When it comes to the user experience, elliptical trainers and rowing machines differ quite a bit:
- Elliptical trainers provide a smooth, low-maintenance cardio workout. Their self-powered striding motion feels natural and simulates walking or jogging. This makes them very accessible for all fitness levels.
- Rowing machines require more coordination and technique to master the pulling motion. Beginners may find the learning curve steeper. However, rowing is also a full-body, functional movement.
- Elliptical workouts can become boring with the repetitive motion. Rowing offers variety through interval training styles to keep workouts feeling fresh.
- Many elliptical trainers include built-in workout programs and console displays for tracking metrics like time, distance, calories burned etc. Rowers require manual adjustments.
- Rowers take up more floor space than compact elliptical machines. Storage may also be an issue for small homes.
In summary, elliptical trainers are lower skill, more automated and space-friendly. Rowing machines require more skill but are highly effective and engaging full-body workouts. User preferences come down to lifestyle needs and individual enjoyment of the movements involved.
Other Considerations
Additional factors worth weighing between ellipticals and rowers include:
- Purchase price: Rowing machines generally cost more than basic elliptical trainers initially. However, they have a long lifespan.
- Ongoing maintenance: Ellipticals require very little upkeep beyond occasional lubrication. Rowers benefit from periodic chain/bearing maintenance for peak performance.
- Injury history: Those with previous hip, knee or ankle injuries may find ellipticals less impactful for rehabilitation compared to rowing’s natural gliding motion.
- Cross-training options: Rowing machines more readily allow for varied training routines incorporating intervals, distance pieces or rowing calorie goal challenges.
- Portability: Neither machine is truly portable, but rowers dissassemble into components like the seat, rails and foot plates for easier transport compared ellipticals.
- Classes: Group rowing classes offer interval rowing workouts for added fun and community. Elliptical classes are less common but growing in popularity.
Conclusion
To sum up, there is no definitive winner between elliptical trainers and rowing machines as the best total body cardio exercise machine. Both options excel at providing low-impact full body workouts effectively engaging multiple muscle groups.
Ultimately, choosing the machine better suited for your fitness goals, workout preferences, injury history, budget and available space depends on individual factors. Ellipticals may be better for beginners or those with busy lives valuing automated workouts. Rowers demand more skill but reward trainers with high-intensity interval options.
The good news is both machines promote cardiovascular health when used regularly. Consider demoing machines at your local gym or big box store to see which feels more natural to you before making a purchase. With the ongoing benefits of low-impact exercise, elliptical trainers and rowing machines can both help you achieve fitness success for years to come.