Rowing Machine or Elliptical: Your Guide to Cardio Weight Loss

Key Takeaways

• Rowing machines and ellipticals offer effective cardio workouts but target different muscle groups.
• Rowing machines, like the SOLE SR550, engage the entire body, burning around 600-800 calories per hour.
• Ellipticals focus on the lower body and can burn approximately 500-700 calories per hour.
• Both machines are low-impact, making them suitable for people with joint issues.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE SR550 Rowing Machine: Priced at $1,499.99, the SOLE SR550 rowing machine makes exercise more enjoyable with an ultra-smooth air and eddy current resistance motion to create a realistic 'on the water' sensation. With a 10.1-inch touch screen, built-in apps, and screen mirroring capabilities, this rower provides an immersive workout experience.

Rowing Machine vs Elliptical: Quick Comparison

Feature	Rowing Machine	Elliptical Machine
Muscles Worked	Engages 86% of muscles: upper back, legs, core, glutes	Primarily targets lower body: quadriceps, hamstrings, calves; upper body with moving handles
Exercise Movement	Seated, horizontal rowing motion	Upright, forward and backward pedaling motion
Caloric Burn	Approximately 294-440 calories in 30 minutes (moderate to vigorous)	Approximately 378 calories in 30 minutes (moderate)
Impact Level	Low impact	Low impact
Space Requirements	Generally longer; many models are foldable	Takes up more vertical space; usually not foldable
User Experience	Requires technique and coordination	Generally easier for beginners to use
Price Range	$1,000 to $2,000 for high-quality models	$1,500 to $3,000 for high-quality models
Workout Goals	Combines cardio and strength training	Primarily focuses on cardio
Posture Improvement	Can improve posture due to upper body engagement	Less emphasis on core and posture

Differences Between Rowing Machine and Elliptical

Design and Mechanics
Rowing machines simulate the action of rowing a boat, which involves pulling a handle attached to a resistance mechanism while sliding back and forth on a seat. This motion engages your entire body, making it a full-body workout. For example, our only rowing machine model - the SR550 - combines air and magnetic resistance to create a smooth 'on the water' sensation.

On the other hand, ellipticals have foot pedals and handlebars that move in a smooth, elliptical motion. This design focuses primarily on the lower body, although some models, like those from SOLE, also have moving handlebars to engage the upper body.

Muscle Groups Targeted
Rowing machines engage almost every major muscle group, including:

• Legs (quadriceps, hamstrings, calves)
• Core (abdominals, obliques)
• Upper body (biceps, triceps, shoulders, back)

This full-body engagement makes rowing an efficient way to build muscle and burn calories.

Ellipticals, in contrast, primarily target the lower body. The pedaling motion works the glutes, quadriceps, hamstrings, and the calves. Some ellipticals, especially those with moving handlebars, also provide a decent upper body workout, engaging the arms and shoulders.

Types of Workouts
Both rowing machines and ellipticals offer a variety of workout options - on a rowing machine, you can perform steady-state cardio, high-intensity interval training (HIIT), and even strength training exercises. The versatility of a rowing machine, like the SOLE SR550, allows you to adapt your workouts to meet specific fitness goals.

Ellipticals are also versatile, offering steady-state cardio, HIIT, and incline workouts. Many modern ellipticals, including those from SOLE, come with pre-programmed workouts and adjustable resistance levels, allowing you to customize your exercise routine. For example, our E35 has 10 pre-programmed and 12 user defined exercise routines - you just need to hop onto the machine and start exercising!

Benefits of Rowing Machine

Full-Body Engagement
Unlike other cardio equipment that primarily focuses on the lower body, rowing requires the use of both upper and lower body muscles; this full-body engagement improves your cardiovascular health and builds strength and endurance.

Calorie Burn and Efficiency
Rowing machines are highly efficient for burning calories - depending on your intensity and weight, you can burn anywhere from 600 to 800 calories per hour on a rowing machine.

To maximize your calorie burn on a rowing machine, consider incorporating intervals of high-intensity rowing followed by periods of lower intensity - with this HIIT approach, you will burn more calories in less time and improve your overall fitness level.

Low Impact on Joints
Rowing is a low-impact exercise, so it’s an excellent option for individuals with joint issues or those recovering from injuries. The smooth, gliding motion minimizes stress on the knees, hips, and ankles, reducing the risk of injury while still providing a robust cardiovascular workout.

Besides, the adjustable resistance of up to 16 levels on rowing machines like the SOLE SR550 allows you to control the intensity of your workout, ensuring you can safely and effectively meet your fitness goals.

Benefits of Elliptical

Lower Body Focus
Ellipticals primarily target the lower body, so they are ideal for those looking to strengthen and tone their legs, glutes, and calves. The pedaling motion mimics walking or running but without the impact, providing an excellent workout for the lower body muscles.

Customizable Intensity
Most modern ellipticals, including those from SOLE, come with adjustable resistance levels and incline settings - you can increase the difficulty of your workout as your fitness level improves. Here’s a summary of the resistance and incline settings of all our models:

• E25: 20 levels of resistance; 20 levels of incline
• E35: 20 levels of resistance; 20 levels of incline
• E95: 20 levels of resistance; 20 levels of incline
• E95S: 20 levels of resistance; no incline
• E98: 40 levels of resistance; 20 levels of incline

For example, you can start with a lower resistance level and gradually increase it as you build strength and endurance. Additionally, many ellipticals offer pre-programmed workouts that can help you achieve specific fitness goals, such as weight loss or improved cardiovascular health.

Suitable for Joint Concerns
Ellipticals are gentle on the joints - the smooth, elliptical motion reduces the impact on the knees, hips, and ankles, making it an excellent option for individuals with arthritis or other joint concerns.

The handlebars on many ellipticals also provide additional support and stability, ensuring a safe and effective workout for users of all fitness levels.

Calorie Burn and Muscle Engagement

Calorie Burn Comparison
The number of calories burned during a workout depends on intensity, duration, and individual body weight. On average, a person can burn between 600 to 800 calories per hour on a rowing machine like the SOLE SR550 - this high calorie burn is due to the full-body engagement required by rowing.

In comparison, an elliptical workout can burn approximately 500 to 700 calories per hour; while this is slightly lower than rowing, it is still a significant calorie burn, especially when combined with other forms of exercise and a healthy diet.

Muscle Engagement Analysis
Rowing machines engage almost every major muscle group, providing a comprehensive workout that builds strength and endurance throughout the body. This full-body engagement makes rowing an efficient and effective way to improve overall fitness.

Ellipticals, while primarily focusing on the lower body, also engage the core and upper body to a lesser extent. The moving handlebars on many ellipticals provide an upper body workout, ensuring a more balanced form of exercise compared to other lower-body-focused cardio equipment.

Intensity and Efficiency
Both rowing machines and ellipticals offer adjustable resistance levels, allowing you to customize the intensity of your workout; as such, both machines suitable for users of all fitness levels, from beginners to advanced athletes.

However, the full-body engagement of rowing machines often makes them more efficient at burning calories and building strength compared to ellipticals. The versatility of rowing workouts, including the ability to perform HIIT and strength training exercises, further enhances their efficiency.

Choosing the Right Equipment

Personal Fitness Goals
If your goal is to achieve a full-body workout that builds both cardiovascular endurance and muscular strength, a rowing machine like the SOLE SR550 might be your best bet.

On the other hand, if you prefer a workout that focuses more on the lower body and has low-impact for joint concerns, an elliptical from SOLE might be the better choice.

Space and Practical Considerations
Elliptical machines tend to be longer and may require more floor space compared to rowing machines. If you have limited space, you might want to opt for the SR550 since it can be folded.

Additionally, think about the noise level and ease of use. Rowing machines can be relatively quiet, especially those with magnetic and air resistance like the SOLE SR550. Ellipticals are also generally quiet, making them suitable for home use without disturbing others.

Consistency and Enjoyment
Consistency is key to achieving your fitness goals - so, choose equipment that you enjoy using. If you find rowing to be a fun and engaging workout, you'll be more likely to stick with it and see results. The same goes for ellipticals; if you enjoy the smooth, gliding motion and the ability to customize your workouts, you'll be more motivated to use it regularly.

Closing Thoughts

Both rowing machines and ellipticals are fantastic options for improving cardiovascular health and aiding in weight loss. Rowing machines, like the SOLE SR550, offer a full-body workout that burns a high number of calories and builds strength throughout the body. Ellipticals, especially those from SOLE, provide a lower body-focused workout that is gentle on the joints and customizable to various fitness levels.

At SOLE, we have a rowing machine and ellipticals. When choosing between the two, consider your personal fitness goals, available space, and what type of workout you enjoy most. Investing in high-quality equipment from SOLE ensures that you get the best performance and durability, helping you stay on track with your fitness journey.

Frequently Asked Questions (FAQ)

Which equipment burns more calories?
The number of calories burned depends on intensity, duration, and individual body weight. On average, rowing machines can burn between 600 to 800 calories per hour, while ellipticals can burn approximately 500 to 700 calories per hour.

Is rowing good for weight loss?
Yes, rowing is excellent for weight loss. The full-body engagement and high calorie burn make it an efficient way to shed pounds. Incorporating high-intensity interval training (HIIT) on a rowing machine can further enhance weight loss results.

Are rowing machines or ellipticals better for joint health?
Both rowing machines and ellipticals are low-impact, so they are suitable for individuals with joint issues. Rowing machines provide a smooth, gliding motion that minimizes stress on the joints, while ellipticals offer a gentle, elliptical motion that reduces impact on the knees, hips, and ankles.

What are the space requirements for rowing machines compared to ellipticals?
Ellipticals are generally longer and require more floor space - many models are also not foldable, so they may require more dedicated space in your home. Rowing machine is typically very sleek and can be folded.

Which machine is easier for beginners to use: a rowing machine or an elliptical?
Ellipticals are generally easier for beginners to use because they involve a straightforward, upright pedaling motion. Rowing machines require more technique and coordination to use effectively, which might present a learning curve for some users.