If you’ve considered cardio rowing, you’ve probably heard about a lot of its benefits, not just for fat loss.
If not, I’ll break them all down and inform you how cardio rowing can benefit you.
Does Cardio Rowing Decrease Blood Pressure?
Yes, exercise requires the heart to pump more oxygen through the blood, which strengthens the heart. Your heart will then be able to pump blood with less effort, and lowering your blood pressure. Your nutrition and what you’re putting in your body also have a big impact on your blood pressure.
Exercise And Blood Pressure
Physical activity makes your heart stronger. A stronger heart can pump more blood throughout your body, with less effort. This allows your arteries to use less force, which then lowers your blood pressure.
Rowing will also help your burn more calories and lose weight. Losing weight will also lower your blood pressure.
Note that rowing on a regular basis is required to keep blood pressure low. It can take anywhere from one to three months of regular exercise to see a change in blood pressure.
How much is required?
150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity a week is suggested. Moderate activity could include rowing on a lower resistance level, whereas more intense would be rowing very fast at higher resistance levels.
These times should be split up across your week. Consider 5 30 minute moderate activities a week. Or split it up into whatever works best for you.
Any activity that increases heart and breathing rate will work. Examples include cardio rowing, active sports, bicycling, dancing, jogging, walking, or swimming. And plenty more.
Benefits Of Cardio Rowing
Cardio rowers have been shown to work up to 86 percent of your muscles. They are a great full body workout that also burn lots of calories.
They will also tone and build muscle, while improving endurance.
Many people think of rowing to be more of an arm or cardio workout. However, it works your back, pecs, abs, and even your legs. Your back takes part in the rowing movement along with the arms. Your pecs are also stretched, while your abs are stabilizing your body throughout the exercise.
Your legs are used to push off through your feet similar to a leg press. It may not seem like you’re moving a lot of weight but repetitive motion over a long period of a time will work all these muscles.
Cardio rowing is great for people of all fitness levels. You can choose different levels of resistance and row for as long as you require. To add intensity, simply increase resistance and try to row for longer periods of time.
Rowing is low-impact which means that it does not place a lot of stress on your joints. This is great because high impact activities such as running can cause injuries and issues.
If you have an injury that doesn’t allow you to run, rowing is a great alternative.
Rowing will strengthen the cardiovascular system, including the heart, blood vessels, and blood. This will ensure that nutrients are properly being delivered throughout your body.
While rowing, the heart has to pump extra oxygen through the blood which will strengthen it.
If you are bored with running on the treadmill, a rower can be a great way to switch up your cardio, while also building muscle.
Best Ways To Decrease Blood Pressure
Walking just 10 minutes a day is a great way to reduce your blood pressure. Exercise lowers blood pressure by reducing the stiffness of your blood vessels, allowing the blood to flow easily.
A sedentary lifestyle is linked to an increase in chronic health conditions, including high blood pressure. If you have a job where you are forced to stay seated all day, try to take 5-10 minute breaks where you get up and move around.
Limit sodium, alcohol, and smoking. Learn to manage your stress as it’s a key driver of high blood pressure. Chronic stress forces the body to enter fight-or-flight mode. This results in faster heart rate and constricted blood vessels.
Calcium and magnesium are helpful in fighting against high blood pressure. Magnesium helps the blood vessels relax.
Proper Cardio Rowing Form
Yes, form does matter. If you are rowing incorrectly it can place a lot of strain on your body.
Rounding your shoulders will result in strain. Lower back pain is also common. To combat this, make sure that you are engaging the abdominal muscles during each row. Do not hunch forward, but rather keep your back upright and straight.
Your arms should remain straight and your head neutral. Start the movement by driving through your legs, and then swinging back before rowing through your arms.
Your arms will move in a straight line, while your shoulders should remain low and relaxed to prevent strain.
At the back of the movement you should be slightly leaning back and the handle should be below your ribs. Make sure to breathe throughout the rowing.
Risks Of High Blood Pressure
If you have high blood pressure, it puts strain on your blood vessels, heart, and other organs. Risks include an increase in heart disease, heart attacks, strokes, heart failure, and more.
It can lead to having weakened and narrowed blood vessels in your kidneys, which can stop them from functioning properly.
High blood pressure causes thickening and hardening of arteries, which can lead to heart complications. Aneurysms are more likely to form and possibly rupture when blood vessels bulge.
You’re also at greater risk of metabolic syndrome. Narrowed or blocked arteries limit blood flow to the brain which can ultimately lead to dementia.
What you put into your body is a huge determination of what your blood pressure will be. Eating a diet that contains whole grains, fruits, veggies, and low-fat dairy products are proven to help decrease blood pressure.
Eating more potassium is helpful because it can lessen the effects of sodium on blood pressure. Many fruits and vegetables are high in potassium, including spinach, potatoes, broccoli, mushrooms, peas and cucumbers. Fruit juices are also a good source of potassium.
Reducing your sodium intake can improve your heart health and reduce blood pressure. With so many foods being packed with sodium nowadays, it’s important to check nutrition labels for sodium.
Fast foods and processed foods are packed with sodium, so try to cut back on them.
Eating too much sodium will make your body hold extra water, which will then raise blood pressure.
1500 milligrams is the daily limit that you should try not to exceed. Many people do and it’s very shocking how many foods are packed with sodium once your start checking.
Limit alcohol consumption as it increases blood pressure. Having more than 3 drinks in one sitting will temporarily increase blood pressure, whereas repeated drinking can cause long term effects.
Smoking and vaping nicotine also increase blood pressure and constrict your arteries. Caffeine is another stimulant that can potentially increase it so watch your intake.
Leave any questions or comments below and I will make sure to get back to you!