The Cardiovascular Benefits of Rowing: Strengthen Your Heart with Every Stroke

If you think of rowing as just an upper-body workout, it’s time to change the way you see this powerhouse exercise. More than just a way to tone your arms and legs, rowing is a full-body, heart-healthy cardio workout that rivals your favorite treadmill session. 

Is a rowing machine a good cardio workout? The answer is a resounding yes! Studies show that rowing provides unique cardiovascular benefits that set it apart from other forms of exercise—helping you strengthen your heart, lower blood pressure, and improve circulation with every stroke.

Let’s dive into the cardiovascular benefits of rowing and why your heart will thank you for making a home rowing machine part of your fitness routine.

 

Rowing Lowers Blood Pressure

Hypertension (high blood pressure) is a major risk factor for heart disease, but regular rowing can help keep your numbers in check. One study compared sedentary subjects who didn’t exercise with elite rowers.

The outcome? 

Elite rowers showed lower resting heart rates and higher pulse pressure compared to sedentary individuals. This was due to lower diastolic blood pressure, indicating improved cardiovascular efficiency. These findings confirm that regular rowing strengthens the heart, enhancing circulation and endurance.

Why? Rowing combines strength and endurance training, which improves vascular elasticity—the flexibility of your arteries. This allows blood to flow more smoothly, reducing strain on your heart and lowering overall blood pressure.

 

Rowing Improves Circulation and Oxygen Uptake

Unlike high-impact workouts like running, which can put stress on your joints, rowing delivers a high-intensity, low-impact cardiovascular boost. Rowing also leads to greater oxygen uptake than running, meaning your body becomes more efficient at delivering oxygen to your muscles.

This improved oxygen efficiency reduces the workload on your heart, ensuring it doesn’t have to beat as fast to supply your body with the oxygen it needs. Better circulation means better endurance, more energy, and a reduced risk of cardiovascular diseases over time – voila!

Want a heart-pumping rowing cardio workout? Check out our invigorating 20-minute cardio rowing workout which will get your heart racing and muscles burning!

 

Rowing Increases Heart Rate Variability (HRV)

Heart rate variability (HRV) is a key measure of heart health—it reflects how well your heart can adjust to different stressors. A higher HRV is associated with lower stress levels, improved cardiovascular function, and a reduced risk of heart disease.

A study on elite rowers found that rowing is a fantastic way to increase HRV and promote parasympathetic activity, which helps your body recover faster.

Over 7 weeks before the 2015 World Rowing Championships, researchers tracked the HRV of four top rowers. While HRV didn’t always follow a clear upward trend, all the rowers showed a big boost in parasympathetic activity, meaning their bodies were adapting well to the training load.

 

Rowing vs. Cycling: Which One Wins for Heart Health?

Cycling might be a cardio staple, but when it comes to overall heart benefits, rowing has a clear edge. A study comparing the two found that while heart rate (HR) increased similarly in both exercises, stroke volume (SV) and cardiac output (CO) were significantly higher after rowing than cycling.

This means rowing makes the heart pump more blood per beat, enhancing circulation and endurance. Blood pressure (BP) remained stable across both activities, but rowing stimulated greater cardiac contractility and reduced vascular resistance, making it a more effective workout for heart health.

 

The Best Rowing Machine for Heart Health

Now that you’re convinced of the heart-boosting rowing machine benefits, you need the right equipment to make it part of your routine. The best rowing machine for cardiovascular health is one that provides smooth, consistent resistance, allowing for a full range of motion without unnecessary strain.

With its innovative water-magnetic dual resistance system, the JOYSONG Compact Cube Rower delivers a smooth, customizable workout that targets your heart and muscles. You get that natural, fluid feel of water rowing, with the added bonus of adjustable intensity from the magnetic resistance.

Whether you’re starting with a gentle warm-up row, hitting a fat-burning cardio session, or going all out for a sprint row, the JOYSONG Cube Rower offers levels 1-24 to match your energy and goals.

Because space can be tight at home, the Cube Rower is designed to fold neatly into a compact box when you’re done. It’s perfect for small spaces but still packs a punch when it comes to performance. And don’t worry about comfort—it’s got a supportive seat, ergonomic handle, and pedals that make every row feel smooth and easy.

Want to find out which rowing machine is right for you? Check out our essential rowing machine buying guide.

 

Is Rowing the Best Cardio? Science Says It Might Be!

Rowing is one of the few exercises that simultaneously strengthens the heart, lungs, and muscles while improving endurance and circulation. Compared to running and cycling, it activates more muscle groups, enhances oxygen efficiency, and lowers blood pressure—making it a top contender for the best cardio workout.

So, is a rowing machine a good cardio workout? Absolutely! Whether you’re looking to boost heart health, reduce your risk of heart disease, or simply improve your endurance, rowing offers unparalleled cardiovascular benefits.