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What are the benefits of 20 minutes of rowing? A comprehensive look at the positive effects

27. February 2025

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BY Lars Wichert

Rowing is one of the most effective forms of exercise, training both the entire body and the cardiovascular system. Even 20 minutes of rowing can have profound effects on your health, musculature, and metabolism. In this article, we will show you the changes and positive aspects that this short but intense training session brings.

Energy Provision: How Your Body Reacts

Even in the first few minutes of rowing, your body initiates various mechanisms to provide the necessary energy. Initially, anaerobic energy production dominates. During this phase, the body generates energy without oxygen from stored carbohydrates (glycogen). This form of energy generation is highly effective in the short term but quickly leads to an accumulation of lactate, which contributes to fatigue.

Source: sportunterricht.de
Should the exertion be sustained, aerobic energy provision increasingly takes over. Here, oxygen is utilized to derive energy from carbohydrates and fats. This form of energy generation is more sustainable and can be maintained over longer periods. The longer you row, the more dominant aerobic energy provision becomes. After 20 minutes, this form of energy generation is the primary source, meaning your body now predominantly uses fat for energy supply. These processes are not mutually exclusive. Therefore, it is incorrect to state that one must exercise for more than 30 minutes for fat burning to commence. Fat burning is activated directly from the start of training; however, the easier energy generation from carbohydrates still predominates, which is why it is initially preferred.

Grafik zur Energiegewinnung in Abhängigkeit von der Belastungsdauer, mit ATP-Zerfall, KP-Zerfall, anaerober und aerober Energiegewinnung.

Cardiovascular Effects: Strengthening the Heart

One of the most significant positive effects of 20 minutes of rowing is the enhancement of heart health. Rowing increases the heart rate, which activates the cardiovascular system. Repeated exertion strengthens the heart, enabling it to work more efficiently. Improved cardiac pumping capacity leads to enhanced oxygen supply throughout the body. This, in the long term, reduces the risk of cardiovascular diseases such as high blood pressure or heart attack. Furthermore, the resting heart rate is lowered, and the stroke volume increases.

Improvement of Lung Capacity

In addition to strengthening the heart, rowing also positively impacts lung capacity. The consistent exertion necessitates deep breathing, which enhances the efficiency of oxygen uptake. Improved lung capacity not only boosts endurance performance but also provides more energy for daily activities.

Muscle Training and Development

Even 20 minutes of rowing engages over 85% of the body’s total musculature. From the legs, through the torso, to the arms, all major muscle groups are activated. The leg muscles (quadriceps, hamstrings, calves), back muscles (latissimus, trapezius, rhomboids), and core musculature are trained particularly intensively. This leads to long-term muscle development, improved posture, and increased strength endurance. Greater muscle mass also simultaneously results in a higher basal metabolic rate.

Calorie Consumption and Fat Burning

Even 20 minutes of rowing is sufficient to burn a significant amount of calories. Depending on the intensity, between 200 and 500 calories can be expended. Compared to other forms of exercise such as running or cycling, calorie expenditure during rowing is particularly high because the entire body is engaged in the movement. The more muscle mass is utilized, the more energy the body requires. Furthermore, rowing achieves this without imposing impact stress on the musculoskeletal system, specifically on the tendons and ligaments.

The combination of strength and endurance training inherent in rowing also activates metabolism and promotes fat burning. After training, the body remains in an elevated state of calorie expenditure – an effect also known as the “afterburn effect.”

Improvement of Posture and Strengthening of the Back

Rowing is renowned for effectively strengthening the back musculature. This has positive effects on posture, particularly for individuals who spend extended periods sitting. Strong back muscles support the spine, improve posture, and reduce the risk of back discomfort. Studies confirm that regular rowing can prevent back pain and alleviate existing complaints. However, it is crucial to ensure that the technical execution of the rowing stroke is appropriate. Poor technique can be equally detrimental. With the rowing machine AUGLETICS Eight Style, you can refine your technique throughout the entire session with the Virtual Coach, as you receive live feedback stroke by stroke.

Positive Effects on Mental Health

Regular rowing positively impacts not only physical but also mental health. The rhythmic movements and continuous exertion promote the release of endorphins – the so-called happiness hormones. This helps alleviate stress and fosters an overall sense of well-being. Even after just 20 minutes of rowing, a noticeable improvement in mood and enhanced concentration can be observed.

Rowing as a Preventive Measure Against Lifestyle Diseases

Rowing not only aids in muscle development and fat burning but is also an effective means of preventing lifestyle diseases such as obesity, type 2 diabetes, or high blood pressure. The combination of cardio and strength training promotes overall health and contributes to a more active lifestyle.

The AUGLETICS Eight Style Rowing Machine: Your Perfect Companion

Detailaufnahme des AUGLETICS Rudergeräts mit elegantem Holz- und Metall-Design sowie integrierter Magnetbremse

A rowing machine like the AUGLETICS Eight Style offers numerous benefits to optimize your training. With an integrated Virtual Coach, you receive real-time feedback on your technique. Furthermore, you can select various training programs to diversify your workout. The modern design and quiet magnetic brake make the device perfect for use in any home.

Conclusion: What are the benefits of 20 minutes of rowing?

20 minutes of rowing is far more than just a brief training session – it offers a multitude of positive effects on both physical and mental health. From strengthening the cardiovascular system and building muscle to improving posture and burning fat, rowing is a holistic workout that yields significant benefits even in a short period.

Try it out and experience for yourself how even 20 minutes of rowing can positively transform your body and mind.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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