There are countless ways to incorporate cardio into your fitness routine — okay, maybe not quite a gazillion, but you get the idea, right? It can be challenging to determine which cardiovascular workout reigns supreme: Is it better to hit the pavement with a run or take a brisk walk? Opt for a spin class or a solo jog? What about rowing versus cycling? According to Jake Harcoff, CSCS, a certified strength and conditioning specialist and founder of AIM Athletic, “Rowing and biking share many similarities as cardiovascular exercises, specifically in their ability to elevate heart rate and improve cardiovascular health.” In simpler terms, both activities will make you seriously out of breath (and drenched in sweat). But the similarities don’t stop there, as Harcoff explains. Both rowing and cycling: – Maximize calorie burn – Engage large muscle groups, particularly the legs – Enhance both endurance and strength – Offer low-impact options to minimize strain on joints The million-dollar question then becomes: Which workout is superior for boosting your cardio game? Let’s dive into the details with insights from experts so you can make an informed decision.
Rowing:
Muscles worked: Rowing is a full-body workout that simultaneously engages multiple muscle groups, Harcoff notes. The primary muscles targeted include the quadriceps, hamstrings, calves, abdominals, obliques, latissimus dorsi, rhomboids, trapezius, biceps, triceps, and deltoids.
Pros: Rowing offers a plethora of benefits. Firstly, it’s a low-impact exercise, which is gentle on the joints, making it perfect for individuals with joint issues or those looking for a gentler workout. Despite being low-impact, rowing provides an intense full-body workout that leads to significant calorie burn, overall strength, and endurance. It also helps improve cardio and coordination.
Cons: However, rowing does have its drawbacks. One downside is the specificity of the sport, which requires proper equipment that not everyone may have access to. Additionally, mastering proper rowing technique can be challenging, potentially leading to frustration for beginners. Improper form or overexertion may result in injuries, especially in the lower back and knees.
Who should try rowing: Rowing is suitable for anyone looking to enhance their fitness, particularly those with joint issues seeking a low-impact workout alternative. It’s also great for individuals interested in water sports and those aiming to improve their performance on the water.
Who should skip rowing: Individuals with pre-existing knee issues or injuries should exercise caution or avoid rowing, as the repetitive motion may exacerbate these conditions.
Cycling:
Muscles worked: Cycling primarily targets lower-body muscles, including the quadriceps, hamstrings, glutes, and calves. Additionally, it engages core muscles for stability and balance, and upper body muscles to a lesser extent.
Pros: Similar to rowing, cycling is a low-impact exercise, gentle on the joints, and suitable for all fitness levels. It provides an effective cardiovascular workout to improve heart health, lung function, and overall endurance. Cycling is accessible, versatile, and can be incorporated into daily life, whether biking outdoors or using a stationary bike indoors.
Cons: One notable disadvantage of cycling is the risk of accidents or injuries, especially on busy roads or uneven terrain. Improper bike fitting can lead to discomfort or pain, particularly in the lower back, neck, or wrists. Long rides may cause soreness and muscle fatigue, and indoor cycling may lack sensory stimulation and variety.
Who should try cycling: Cycling is an ideal exercise for individuals of all ages and fitness levels looking to enhance cardiovascular health and endurance. It’s a great low-impact option for those recovering from injuries or seeking an alternative to high-impact activities.
Who should skip cycling: Individuals with balance issues, neurological conditions affecting coordination, severe joint pain, or injuries may need to avoid cycling, as the activity may be challenging or potentially unsafe.
In conclusion, both rowing and cycling offer numerous benefits for cardiovascular health and muscle building. Ultimately, the best cardio workout for you depends on your individual health, fitness level, goals, and preferences. Tailor your cardio routine to match your specific objectives to maximize effectiveness and enjoyment. Remember, the key to reaping the benefits of cardio lies in finding an activity that you genuinely enjoy and can consistently stick with.
