The Cardio Dilemma

You arrive at the gym only to find that every treadmill is occupied. You still need to get your cardio session in, but you aren't sure which alternative machine to choose. The rowing machine is often overlooked or seen as intimidating, but it offers a highly effective, full-body, low-impact workout. Whether you should wait for a treadmill or jump on a rower depends on your unique fitness needs.

"Both are excellent tools in the cardiovascular health toolbox," says Sohee Carpenter, PhD, CSCS*D, a fitness coach. To help you decide, we have consulted with industry experts to compare these two staples of the gym floor.

How Your Body Responds to Each Machine

The Treadmill Experience

The treadmill is designed to replicate outdoor walking, jogging, or running. It primarily engages your quads, hamstrings, glutes, core, and calves to propel your movement. According to experts, the treadmill is exceptional for building speed, power, and endurance. However, because it is a weight-bearing exercise, it can place significant stress on your lower-body joints. While this impact can help increase bone density, those with pre-existing injuries should consult a doctor before starting a rigorous running program.

The Power of the Rower

Unlike the treadmill, the rowing machine provides a comprehensive full-body engagement. While running involves the lower body, the rower forces your upper back, shoulders, and biceps to work in tandem with your legs. "This means higher energy demand and increased oxygen use, even at moderate intensity," explains Michelle Reno-Parolini, a master trainer at Concept2. Because it is a low-impact exercise, it spares your joints from the repetitive shock of running. However, rowing requires more technical proficiency; poor form can hinder your progress, so it is wise to learn the proper technique from a trainer.

Selecting the Right Machine for Your Goals

For Weight Loss

Weight loss generally comes down to burning more calories than you consume. Because the rowing machine recruits a larger group of muscles—including the upper body—it may theoretically result in a higher calorie burn in a shorter timeframe compared to a treadmill. However, experts emphasize that the best machine is the one you actually enjoy using. If you dread the rower, you are less likely to stick to your routine, making the treadmill the more practical choice for consistency.

For Building Strength

While the treadmill can build lower-body strength, especially when using an incline, the rower offers a more well-rounded resistance workout for the entire body. Depending on the machine, you are working against wind or water resistance throughout the duration of the movement.

For Cardiovascular Health

Both machines are highly effective for heart health. The key lies in how you use them. Whether performing "Zone 2" training (lower intensity to improve metabolic function) or high-intensity interval training (to strengthen the heart muscle), consistency is paramount. The American Heart Association recommends at least 150 minutes of low-intensity cardio or 75 minutes of high-intensity cardio per week.

Pro Tips for Your Next Workout

  • Learn the functions: Take the time to understand your machine’s settings, such as pre-programmed intervals or incline adjustments, to maximize your efficiency.
  • Seek professional guidance: Especially with rowing, a few sessions with a qualified coach can help you master the form, prevent injury, and ensure you are getting the most out of the equipment.
  • Start gradually: Avoid the "too much, too soon" approach to prevent overuse injuries. Allow your body time to adapt to new stresses.
  • Cross-train: You don't have to limit yourself to one machine. Mixing up your cardio routine by alternating between the rower and the treadmill is an excellent way to maintain a well-rounded fitness regimen.