Indoor Rowing and Yoga - The Perfect Workout Combo?

Updated: May 29





Indoor rowing and yoga are like Yin and Yang: they supplement each other and are the perfect combination to take your fitness journey to the next level.


Why are yoga and rowing such a great exercise combo?


Yoga can help to balance stress hormones


In most cases, indoor rowing is a moderate or intense workout. Research has shown that workouts in the 60 - 80% VO2max range increase stress hormones such as cortisol or adrenaline. This short-term increase helps the body to perform and adapt to the demands of physical activity.


However, if cortisol levels stay elevated due to insufficient recovery or other stressors they can lead to various health conditions such as high blood pressure, insomnia, weight gain, etc.


Yoga and other low-intensity exercises, on the other hand, help to decrease cortisol levels, which makes them a great option for a cool-down after intense workouts.


Yoga can help to improve rowing form


Rowing activates all major muscle groups, which generally makes it a balanced full-body workout with low injury risks.


However, many people tend to have limited mobility in certain muscles. Tight muscles decrease your range of motion and can have a negative impact on your rowing form and performance.


Yoga helps to stretch your muscles, which can increase your mobility and improve your rowing form in the long run.


Yoga can enhance the health benefits of rowing


Both indoor rowing and yoga provide you with a wide range of health benefits, so integrating both in your life will be a game-changer for your physical and mental health.


For example, while exercising during the day will improve your overall quality of sleep, practicing yoga before bedtime can be particularly helpful to calm down and to fall asleep.


Learn more about the health benefits of indoor rowing.


Yoga and indoor rowing are an excellent weight loss combo


Indoor rowing is an effective full-body workout that helps you to burn up to calories 800 calories per hour.


While yoga burns fewer calories, it is still beneficial for weight loss. A study funded by the National Institutes of Health compared individuals that took restorative yoga classes with individuals that performed stretching sessions over 48 weeks.


The yoga group an average of 1.3 kg (2.8 lbs) compared with 0.7 kg (1.5 lbs) for the stretch group. Apart from that, the yoga group lost 2.5 times more fat. Most importantly, the yoga group continued losing weight after the study while the stretch group regained half of the fat loss.


Indoor rowing improves your cardiovascular fitness


Depending on the yoga style, yoga can help you not only to improve your mobility but also to build muscles. However, most yoga practices don't provide you with cardiovascular benefits.


Indoor rowing, on the other hand, is an excellent cardiovascular workout. Apart from that, you can use indoor rowing for more intense HIIT workouts.


Using a mix of yoga, strength training, indoor rowing, and HIIT workouts can help you to maximize the outcomes of your training programs.


Curious about to combine indoor rowing and yoga? Try one of our workouts with Hallie Savage:




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