What Cardio is Best: Running, Rowing or Walking?
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We're taking the three most common cardio modalities and evaluating them from two coaching standpoints: safety and the ability to induce work.
Walking is a safe activity with probably the lowest ability to induce work, albeit hiking hills and so forth.
Running is less safe because you introduce a higher risk for injury because of the impact it has on your body, but you also have the ability to induce work at a variety of intensity levels.
Rowing falls in line with walking on the safety standpoint because of the low-impact movement. Rowing also falls in line with running on the ability to induce work, as there are endless ways to introduce high or low intensity workouts.
Disagree? Let us know! We'd love to hear what you have to say!
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@joannemarkov 21 күн бұрын
Incidentally, the "safety" measures you mentioned were only physical having to do with the exercises themselves. As a woman who runs and walks outside, frequently in the dark, I appreciate the true safety feature of rowing: it's in my air-conditioned home gym. I won't die of heat exhaustion or assault, which is the ultimate safety feature.
@johnf6545 6 жыл бұрын
Moved to rowing from running due to back issues while running, the rowing has my back feeling great!
@mohamedyossef8146 3 жыл бұрын
Really!! I thought rowing hurts your back lot more than running cause of shearing
@denniszbona 2 жыл бұрын
@@mohamedyossef8146 It doesnt hurt your back, it works it, it gets stronger. Which is another amazing benefit to rowing.
@surgej007 Ай бұрын
Only if you use proper posture formation and breathing Otherwise Biking is the easiest almost zero technique involved no ankle swelling or back issues .Biking is actually safer then walking running and rowing .
@lelandeggleston1041 6 жыл бұрын
The best one is the one you do on a constant basis.
@DarkHorseRowing 6 жыл бұрын
Brilliant and so true!
@steelsteez6118 2 жыл бұрын
tell that to your knees!
@hehemerdeka7865 Жыл бұрын
There will be always someone who answer yidiyadda like this
@bendodd2405 11 ай бұрын
I'd think the opposite is true, it's better to change it up to keep your body from adapting and keep it fresh
@hotrodAu 3 жыл бұрын
I was so hesitant to buy a rower, the minute I bought one. Never looked back, rowing helps my running, whenever I feel Ike running. we’ve just had a newborn in our lives. And I need to be close by, rowing helps me get my workout in and take care of my newborn , Inspirational channel. Thanks again.
@johnbouttell5827 6 жыл бұрын
Good video. I would add: 1 Cycling on a turbo is safe and high cardio; 2. A XC ski machine is safe and extremely high cardio; 3. An elliptical trainer is safe and high also.
@Divisiononebasketball 2 жыл бұрын
I was a collegiate level runner who set national age group records for 800 meters. I love what running does for my fitness. However I bought a Concept 2 rower 4 months ago and I just love the low impact workout. I do intervals on the rower and get my heart rate up and then I go on long steady state cardio rows. I also do sprints in the grass and I walk at least 6 miles a day, so I get the best of all worlds. I won’t run long distances anymore because every friend and running companion of mine has had or has to have knee or hip surgery because of running. These are runners that ran at the highest levels of the sport, so they knew and know how to run yet still got injured.
@keepmeinyourheart 4 ай бұрын
Thank your for sharing. It gives a lot of information for beginner like me. ❤
@matthewtarrant3453 7 жыл бұрын
No contest, Rowing always comes out on top 😉
@DarkHorseRowing 7 жыл бұрын
All of the internet fist bumps to you.
@michaell.a7995 6 жыл бұрын
Matthew Tarrant No. For calorie burning running is better
@petloves1 4 жыл бұрын
@@michaell.a7995 no for knees
@nicolaypastore 2 жыл бұрын
@@michaell.a7995 for calorie burning jump rope
@jimjamthebananaman1 Жыл бұрын
@@michaell.a7995 nah rowing is much better
@brandonmanuel2842 6 ай бұрын
Rowing is best for me. Will invest in a Concept 2 model D rowing machine soon. Looking forward to it.
@zeraholladay112 7 жыл бұрын
ROWING FTW!!!
@DarkHorseRowing 7 жыл бұрын
FTW!
@postlude1 6 жыл бұрын
Question is: does running help rowing or vice versa? Personally I’m interested in both, and specifically maximising the benefits one sport can bring another
@mauryan1214 7 ай бұрын
Rowing can be included as Cross-training days?
@nate6692 4 жыл бұрын
Running has a lower limit though. There is no running speed for me which doesn't trigger Excercise Induced Bronchiospasm, but I can break a good sweat and get to edge of EIB (wheezing but still able to breathe, which seems to be the anerobic threshold) rowing a 2:30. I can pretty much row until exhaustion below that. I hit 1:34 for a few seconds once, and that was pretty much all out. That damper is your friend though for rowing with EIB. Keep it cranked and you can break a sweat before Mr Wheeze shuts things down.
@edinborogh 7 жыл бұрын
Awesome!!!
@hamzaa.8082 4 жыл бұрын
Your voice is perfect for documentaries! Thanks for the info as well.
@myopenmind527 7 жыл бұрын
Rowing with correct posture and technique is definitely safest and least impact. Rowing with the wrong technique or wrong posture can cause back and other injuries.
@DarkHorseRowing 7 жыл бұрын
Perhaps, even with poor posture (which we see a lot of in our coaching) though the injury rate is pretty low. Unfortunately this means people can do it without needing to focus on technique.
@arrowknee7356 2 жыл бұрын
From what I understand running isn't bad for the joints, when you build up your running slowly, and don't try and increase the load to quickly. Doing so is similar to rowing but with bad form, both of which lead to injuries and issues. I personally recommend walking, running and rowing. All are good and have there place in more or less all fitness routines.
@MrA5htaroth 5 ай бұрын
Agree with the analysis based upon the two selected criteria. The one aspect not mentioned is ease of access, which running has over rowing. For running, all you need is exercise clothes, which are also needed for rowing in addition to a boat and watercourse, or, more likely, a rowing machine. Rowing is very popular in the west, and there are rowing machines in every well supplied gym. The same is not true in China, unfortunately, and the price of a gym-standard rowing machine is out of the question for most people.
@heartkiller93 6 жыл бұрын
I think that people usually gloss over technique when it comes to running, which is the reason it causes lots of injuries. You obviously are very informed on proper rowing, and if you knew as much about running mechanics it might sway your rating on safety =] love your channel by the way! coming from a Crossfit coach.
@RaferJeffersonIII 10 ай бұрын
I’ve mainly lifted weights on and off for 15 y but also been overweight slob for some of that. My joints are tip top. I have 4 friends who are avid runners and all 4 have had hip or groin operation before the age of 40. Hence I don’t run now, I row. I’ve also got a very rare arthritic disease so have to be super careful on joints
@TheJoshtheboss 7 жыл бұрын
You could say that about swimming too.
@DarkHorseRowing 7 жыл бұрын
You could and we're comparing it in our article this week! Check it out on www.darkhorserowing.com. It will be published Tuesday.
@TheJoshtheboss 7 жыл бұрын
Dark Horse Rowing Cool, thanks.
@girlsdrinkfeck 6 жыл бұрын
swimming is inconvenient though , need a pool or membership and getting changed and showering anb sharing a pool and not all people can swim well, me paying £900 for a concept 2 is the best investment i made, can row anytime i like in comfort of my home
@bb3xhrhj 6 жыл бұрын
you also don't run the risk of drowning on your ergo
@botousai 6 жыл бұрын
Yea, imagine having a freak accident and passing out from overworking or low blood sugar or something. You'd be dead.
@sodapopibc2 6 жыл бұрын
Great video and Great information! Thank you, I hate running!
@DarkHorseRowing 6 жыл бұрын
Then welcome! We're happy to be a home for haters of running.
@stevegaspar 6 жыл бұрын
Little late to the comments here. I've found running for me to best way to build my endurance . Not sure why but I used to row 5 days a week but felt my running never felt great and rowing didn't seem to help it. But when I started running 4-5 days a week of course my running got better but I also noticed my rowing got better. Not sure why though. I like rowing and it is a good workout but I prefer the results I get from running so I do more of that.
@basementgainz843 2 жыл бұрын
Most likely you didn't go hard enough on rower. I see people in the gym rowing with walking speed. You can do rower like that and expect to build endurance.
@stevegaspar 2 жыл бұрын
@@basementgainz843 what a dumb comment. Truly dumb. I've done 6 min 2k rows (been years now) and sub 1:30 500 m row interval repeats. Haha you moron. Running was and still is better for me.
@aplspud 7 жыл бұрын
Your videos have been helpful to me in building my rowing technique as well as staying motivated. Where would you rate elliptical on this scale? I still find I get a bit more work from that than rowing (still working on technique to get enough work). Thanks for the videos, keep them coming!
@Khaos969 6 жыл бұрын
I want to start rowing , I have achilles tendonitis for nearly 2 years now , which is a pain to get rid off , I think I may have got it from running a lot... Rowing seems a good replacement , as it strengthens your arms legs and gives you a serious work out.... my last question is can I get up tomorrow head down to the gym and start a morning rowing routine.......
@DarkHorseRowing 6 жыл бұрын
You are right on all fronts Khaos, now the question is...did you get up and head down to your gym and start a morning row routine today?
@ludwigstenberg1050 3 жыл бұрын
Any chance to get the brand of the henley shirt you are wearing in this video?
@Shevock 2 жыл бұрын
Do all three but only when you can go outside to do them. Row machines and treadmills are pretty rough. So if you can walk or jog 3 times a week and get out to a lake or river on the weekends, more power to you.
@raymonko Жыл бұрын
What about those who have no river or lake around? Nothing but swamps and sewage?
@steelsteez6118 Жыл бұрын
@@raymonko radio silence 😂
@adamroberts8726 7 жыл бұрын
please can you do a video on High intensity interval training?
@DarkHorseRowing 7 жыл бұрын
We certainly can Adam, did you check out our recent blog article on Tabata training? You can find it here and it's a good introduction to the concept: darkhorserowing.com/240-seconds-to-improvement/
@robertthompson1261 6 жыл бұрын
I would like to point out rowing is non weight bearing hence little bone remodeling. Observation cyclists have less bone mass than runners. Skierg may be better for bones. Less joint stress is a red herring, unless you have bad joints. Of course added weight training will compensate for lack of impact of rowing. Thank you
@DarkHorseRowing 6 жыл бұрын
All great points Robert. Thank you for the input.
@strahinjamiljkovic9575 5 жыл бұрын
Whats better for increasing cardion
@davidcoomber4050 Жыл бұрын
Any exercise induces a spike in adrenaline which is a fat storing stress hormone, slow walking doesn’t induce the same hormone, slow stress free walking burns fat , exercising that stresses the body burns glucose , a lock on the fridge door is the most successful exercise for weight loss
@thumpertieder8110 2 жыл бұрын
Honestly, the best one is the one that you will enjoy doing. If we look at walking and running. They both can be done outside with little investment. Rowing can be done outside if you have access to a body of water and a boat. 30 minutes on a rowing machine, is boring. 30 Minutes running through a park: enjoyable. The question becomes, which exercise is someone more likely to stick with.. I would say walking and running win hands down.
@wendywhitley4611 Жыл бұрын
The best one is the one you enjoy and do consistently.
@afatty322 5 жыл бұрын
What if I swim, row, treadmill and centergy!!!??? )
@mrarfarf 6 жыл бұрын
This video doesn't break things down in a way that most people would think. For example calories, you will burn calories using a rowing machine, but not as many as when running. According to the American Council on Exercise, a 150-pound person burns approximately 158 calories in 30 minutes rowing at a moderate pace, but burns 181 calories in the same amount of time running at a pace of 5 miles per hour. A study in the May 1996 issue of the "Journal of the American Medical Association" also concluded that running on a treadmill is superior to using the rowing machine for burning calories. So The next benefit would be for muscle usage, since rowing activates more muscle groups, it would have the benefit over running in that way, however running is easier to perform. Anyway, so for more setup, rowing burns about as much as running but builds more muscles, so it wins in that sense.
@DarkHorseRowing 6 жыл бұрын
Thanks for chiming in Chris. Honestly, it's great to get this kind of feedback so I can make sure to have these resources if'n'when we go down this path again. Thanks for the genuine help with the research here.
@heatherwatterson590 5 жыл бұрын
Thank you for your effort and information. Personally, with only 30 calories difference, I think I would still go with the rowing bc the injury and joint safety outweighs the 30 cal gain, especially if you have weight to lose. God bless.
@triplecap4307 5 жыл бұрын
A lot of variables missed here. The ones you chose guaranteed a rowing victory.
@piotrlisiak7205 4 жыл бұрын
Have You ever rowed C2 about 1,38 split for three minutes? If yes..say me Your missing variables..If no..try to do it first..
@musclehead1992 3 жыл бұрын
I like steady state inclined walking. I like to keep my muscle and be able to recover from the work outs. Too intense work out tears muscles and slow down recovery.
@michaelirwin1887 6 жыл бұрын
I would like to know how much rowing time is necessary to replace the exercise of walking 5 miles a day. I am living temporarily where it is impossible for me to walk like I would if I were back home. I have a Concept within 5 steps from my desk. I have looked but I couldn't find an answer to this question. Thank you in advance.
@kelly-dl6zp 5 жыл бұрын
Michael Irwin I think it’s about 1609 meters (rounded whole number) to one mile.
@paolobramucci3609 5 жыл бұрын
In terms of caloric expenditure, based on my experience, it would just a little over half the distance that you walk. The reason is that rowing engages all your major muscle groups, legs, abdominals, back and arms. Just to make things easy, row 5000m. Depending on your ability you should be able to complete this in between 20 to 30 minutes. If you are new to rowing, then build up to this distance. Dark Horse Rowing has some great videos to help you get started.
@smilinjoe23 6 жыл бұрын
How about air bike vs rowing vs ski erg??
@DarkHorseRowing 6 жыл бұрын
Great idea! Will jump on this sometime soon.
@heatherdean287 7 жыл бұрын
Hi Shane, would you look at rowing as a hinge movement? Or a squat?
@DarkHorseRowing 7 жыл бұрын
I don't know that I would place it solely into one category Heather, but if I absolutely had to I guess I'd say hinge.
@carlgreen5168 7 жыл бұрын
Squat. No doubt about it......
@steelsteez6118 Жыл бұрын
@@carlgreen5168 bench press, 100%
@vitamincisgoodforme 6 жыл бұрын
Apparently racquet sports are the best for longevity which is probably closely associated with having good Cardio health
@DarkHorseRowing 6 жыл бұрын
Perhaps? I would say anything that keeps you happy, healthy, and breathing heavy and constantly changing is valuable for longevity.
@steveesquibel7535 5 жыл бұрын
I love running but Altus Ok does not support runners. I found rowing, i don't get threatened by cars, rowing is much safer.
@DarkHorseRowing 5 жыл бұрын
A great point as well!
@johnteran8889 7 жыл бұрын
Rowing also has the unique characteristic that it aerobically trains the upper body.
@tibetan.music.universe 6 жыл бұрын
swimming too. Heck, even walking and running do too if you propel enough power with your arms rather than legs
@crossfitbenedictusst.marys8812 7 жыл бұрын
A nice presentation-and I do prefer rowing to running-but there are some inaccurate spins on the data: *Rowing is certainly lower impact than running and has fewer injuries. This is NOT because of what is intrinsic to the two movements as much as the fact that the vast majority of people have poor running mechanics and it is poor mechanics while running--and not running, per se-that cause injury. (See TJ Murphy’s book “Unbreakable Runner.”) If athletes ran with the Pose Method, these injuries would by-and-large go away. *Chris Hinshaw (see interview on Barbell Shrugged) has demonstrated that nothing increases cardio-respiratory aerobic capacity like activities where one must carry their own body weight. The physiological reasons behind this observation are unclear but the facts remain the same.
@DarkHorseRowing 7 жыл бұрын
Great point CrossFit Benedictus, however would you not agree that one has to carry their body weight as it is temporarily suspended on the handle of machine while they're simultaneously drive the force through their legs? The body becomes the kinetic chain of connection from foot plates to handle which places even more of a load requirement on the body than being upright because of the horizontal positioning. We worked with TJ Murphy back in the day when he was injured from running and couldn't train through running and had to turn to rowing. (For what it's worth)
@girlsdrinkfeck 6 жыл бұрын
question for the channel ,if one was to row ( mainly HIIT etc ) for fitness and fat loss overall ,does speed/effort matter more than form ( aslong form is good enough not to injure yourself ) or still row properly for metres rowed efficiently ? because on many fitness chanels when the host demonstrates how to row for fitness and fat loss many comments are moaning about they arent rowing the correct technique but if the goal is for fat loss HIIT then does tight technique really matter that much ?
@girlsdrinkfeck 6 жыл бұрын
like if i rowed proper technique for 2k metres i could do it in less pulls at a lower RPM and use less calories using FULL motion leaning backwards and forwards for more range ,vs more RPM but less motion less range on each row but putting in more speed and effort ?
@DarkHorseRowing 6 жыл бұрын
This is an excellent question and a bit more of an existential one girls...We would argue that for fitness and fat loss, by understanding good mechanics and movement, you'll be able to work harder and get a better workout than if you don't have a strong grasp of the movement. WITH that being said, those commenters loathing poor rowing technique are people who simply want to find something wrong with everything. We don't believe that just because technique isn't great that the video sucks or that there's not a good workout to be accomplished. Coming back to our original point though and the whole reason we have our Dark Horse Academy is because we want those hosts to pay more attention to the movement of the machine just like they would any other functional movement and give it the credence of focus it deserves. Not because we want everyone to LOVE rowing, but because as drivers of health and fitness, we have an obligation to help people move better in their day to day lives and gain greater understanding of good movement. Not a definitive answer but it's our position on health in general.
@monizeshan 2 жыл бұрын
Leave injury aside, running is better than rowing.
@NickAlpha_ 6 жыл бұрын
hydraulic rowers are any good?
@DarkHorseRowing 6 жыл бұрын
Great question Nick. If I had my preference I'd go with Concept2 or Water Rower but if a hydraulic is all you have or all you can afford then it's great.
@NickAlpha_ 6 жыл бұрын
Thx for the reply
@balooojeffersong4234 2 жыл бұрын
Oh I wonder what cardio the rowing channel will pick? Will the Rowing channel pick walking?? Will the ROWING channel pick running??? OR WILL THE ROWING CHANNEL PICK ROWING???? IT IS IMPOSSIBLE TO KNOW.
@MIbra96 3 жыл бұрын
My right leg falls asleep when I row for 15+ mins. Do you have tips for that?
@nebojsa1976 3 жыл бұрын
Cut it off.
@jonathanl2748 4 жыл бұрын
Every orthopedist friend of mine says running is not good for your body.
@mohamedyossef8146 3 жыл бұрын
Except rowing is very much associated with Lumbar spine pain which may or MAY NOT get better with rest after all it’s the spine we are talking about . Where in the worst case running hurts your knees which actually gets better with rest.
@lulube11e111 7 жыл бұрын
U didn't say anything about heart promlems
@DarkHorseRowing 7 жыл бұрын
No, no we didn't.
@nicolaypastore 2 жыл бұрын
Jump rope > rowing > walking > running > everything else
@matthewcampbell9214 7 ай бұрын
This video is 4:40 too long. Lemme help everyone out: he says both are, “work” but rowing is better because less impact equals less injury.
@realmadera 5 жыл бұрын
Cycling is the # 1 cardio
@barryhunt8527 3 жыл бұрын
Actually it’s swimming 🤪
@jonathanl2748 5 жыл бұрын
It’s funny as every orthopedist I know tells their friends not to run. Too much pounding on the knees, they say.
@alexisxander817 4 жыл бұрын
Rowing > Running > Walking
@jca65lb 3 жыл бұрын
Lol, Captain Obvious. Thought this was going to be a little bit more in depth.🤷♂️
@steelsteez6118 2 жыл бұрын
I farted
@55Rogerk 7 жыл бұрын
What he didn't mention was the fact that compared to the other two rowing is mind numbingly boring.
@DarkHorseRowing 7 жыл бұрын
For some erging can be tedious Roger, however many people love it. Rowing the sport however is truly a freeing activity.
@McElhinney65 7 жыл бұрын
That's why you listen to music or watch the TV if your gym has them by the rowers. I personally don't find it boring, I get a buzz from how much effort the discipline requires. I'm 52 and a novice rower. My friend and I are competing to see who can row 5000m fastest. It's getting very competetive....hence why I've found this youtube channel.
@kathhanlin1752 6 жыл бұрын
Oh no, it’s awesome!!!