Whenever I think about power walking, I think of my mom, a woman who walks with pointed fingers stabbing through the air in front of her, legs marching forward at lightning speed. Walking with her always feels like running a marathon; she has one speed and one speed only—fast. I, on the other hand, have never mastered the subtle art of walking quickly. So to learn more about what power walking even is, and why it’s so beneficial to your body, I caught up with Eli Friedman, MD, medical director of sports cardiology at Baptist Health’s Miami Cardiac & Vascular Institute.
medical director of sports cardiology at Baptist Health’s Miami Cardiac &
Below, Dr. Friedman breaks down power walking benefits, and how to know if you’re truly walking fast enough to consider yourself a “power walker.”
So, what is power walking?
“Power walking is similar to regular walking, but done with more intensity and at a faster pace,” says Dr. Friedman. “In other words, the number of strides per minute will increase and there may be more use of the upper body, specifically the arms, to propel the body forward. One might find that their breathing is harder and their heart rate is faster with power walking.” Simple as that.
While you don’t need to necessarily be watching your heart rate while you’re power walking, you can keep an eye on what the American Heart Association (AHA) calls your “target training zone,” or the heart rate that will maximize the benefits of your workout (more on those in just a sec). You can determine this zone by finding your maximum heart rate and multiplying that number by .85. But if you prefer to skip that step, the AHA has a handy table that will tell you what your training zone should be based on your age. For example, if you’re 35, your sweet spot is somewhere between 95 and162 beats per minute.
If you don’t feel like dealing with a wearable when you’re out and about, however, you can just feel it out. As Michael Weinrauch, MD, a New Jersey-based cardiologist, previously told Well+Good, you can measure your exertion by how much effort it takes to talk. “Typically, with moderate-intensity activity, you would be able to talk, but not sing the words to a favorite song. Similarly with vigorous-intensity activity, one would need to pause for a breath after uttering only a few words,” he explained.
Now that we have the basics, let’s talk about why you may want to pick up your pace next time you go for a stroll.
The benefits of power walking
Walking is one of those workout modalities that tends to get vastly underestimated, but Dr. Friedman’s ready to set things straight. (*Ahem*, he previously told Well+Good that walking’s benefits are “immeasurable.”)”Generally speaking, the more intense the activity, the more health benefits,” he says. “Compared to someone who walks at a casual pace, a power walker can expect lower blood pressure, heart rates, blood sugars, and cholesterol numbers.” A mountain of research has backed up these heart-healthy—and, thus, longevity-promoting—benefits of walking.
For example, one study of 13,535 nurses 70 years and older found that brisk walkers, women who clocked about three miles per hour, were 2.68 times more likely to age healthily than those who walked at a moderate pace.
Along with all the cardiovascular benefits of this exercise, it’s also worth noting that power walking—like most forms of working out—also comes with other health benefits like fighting off depression and anxiety, improving self-esteem, and banishing bad moods.
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The verdict on normal walking versus power walking
Let’s get one thing straight: both slow and fast walking feature their fair share of perks. Any walk is better than no walk at all, so if the pace is what’s stopping you from heading out the door and breathing in that good, good, fresh air, forget about the numbers on your watch. Just lace up your sneakers, and reap the heart-healthy, mood-boosting effects of putting one foot in front of the other. After all: Research shows that even 30 minutes of normal walking reduces your risk of heart disease and stroke, diminishes your risk of developing some cancers, and decreases your risk of falls. So go forth, power walkers and (slower) power walkers.
Want to track how your ticker responds to working out? Here’s how to monitor your heart rate while you’re on-the-go:
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Treadmills and bikes get a lot of love when it comes to cardio equipment. Rowing machines? They tend to keep a lower profile. Which is unfortunate when you consider a rowing machine engages nearly 86 percent of your muscles in a single stroke, making it one of the best full-body workouts.
Meghan Musnicki is an Olympic rower and personal trainer.
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Unlike high-impact exercises like running, rowing is low-impact yet high-intensity, strengthening while simultaneously keeping stress off your joints. “Rowing on the erg, just like on the water, uses a significant number of your largest muscles, with your core, legs and glutes doing a lot of work,” says Laura Simon, two-time Olympic hopeful and director of women’s rowing at Norcal Crew. “It’s truly a mainframe workout that uses all of the muscles that support your spine and strengthen your core,” she adds. “The arms contribute, but are more used as a follow-though–like a golf swing or swimming stroke.”
Oh and did we mention, it delivers a killer cardio session, boosting endurance and torching calories in minimal time? Yeah, there are a ton of different ways to use a rowing machine to up your fitness game.
To find the best rowing machines, we enlisted gold medal-worthy help. While Olympic rowers compete on the water, they spend plenty of time on indoor rowing machines (or rowing ergometers).
“Over the course of the year, it averages out to a 60/40 split of outdoor to indoor rowing,” says Grace Luczak, an Olympic rower for Team USA. “Erging, or indoor rowing, is used as a tool to improve fitness—something to rely on when the weather goes south and temperatures slip to the single digits, and as a way to determine our individual fitness. It’s a tool to confirm our training plan is working or needs adjustment.”
Whether you’re an experienced rower looking to refine your technique or a beginner eager to reap the benefits, investing in a high-quality rowing machine can take your fitness routine to the next level. Below, we break down the best rowing machines according to our elite experts—so you can row strong, sweat smart, and train like a pro.
There’s a general consensus among Olympic rowers (and their coaches) that the Concept2 rowing machine is the best at-home rowing machine. It’s compact and easy to store, budget-friendly, and measures your progress with a fuss-free performance monitor. “It’s the gold standard for competitive rowing in terms of measuring times and speeds,” says Gevvie Stone, an Olympic rower for Team USA. “It’s a relatively affordable piece of workout equipment, it’s durable, takes up a small amount of space when upright, it’s relatively easy to transport, and it provides plenty of data on its monitor.”
Though this rowing machine may have been designed with CrossFitters in mind, the team’s goal was crystal clear: They wanted to go head-to-head with the Concept2. And folks, they accomplished that. Rogue is known for making wickedly tough and durable products, and the construction of this machine is no different. The brand is also known for thoughtful design features, and this machine is no different. The Echo Rower's quick-release foot straps are wider than other models and allow for fast transitions on and off the rower, making it ideal if you’re using your rower as a part of a circuit-style workout. Oh, and the large tires and foldability make it a dream for small spaces. It’s just an all-around solid choice.
Hydrow delivers an immersive experience that makes you feel like you’re on the water. “Workouts are filmed live from an actual rowing boat, so you’re watching your trainer row on a body of water while you work out,” says two-time Olympic gold medalist Meghan Musnicki. Aside from the touchscreen display and speakers that give you the view and sounds of the river, you also get a similar feel with its patented drag mechanism. (If the premier model is a little too steep—or too large—for you, check out the Hydrow Wave Rower: it’s 30 percent lighter and smaller, and comes in five colors.)
Luczak loves the feel of RowPerfect. The machine is unique in that both the seat and foot stretcher move, which mimics the feel of rowing on the water in a boat. It’s also said to be gentler on your body than static machines by reducing the force your lower back experiences with each stroke.
Musnicki also likes NordicTrack for its interactive workout experience. “Similar to a Peloton bike, you can pick your workout and your trainer and get in a great sweat.” This model has a 22-inch rotating touchscreen, 26 resistance levels, and manual air resistance, but there’s also less expensive options available, like the NordicTrack RW600 Rower ($899).
If you prefer the feel of water rowers, you can’t do better than the WaterRower. Designed in the ‘80s by US National team rower John Duke, this machine combines beautiful design with unique resistance to create a streamlined experience. Its WaterFlywheel design uses a specially-formed paddle, which cups the moving water and reduces slippage. The handcrafted workmanship makes it a beautiful machine to keep in your home–choose from one of two solid hardwood colors to best match your aesthetic.
Like the WaterRower, it’s a beautiful machine handmade from American cherry wood that you won’t have to worry about hiding out of sight (though you can fold down the screen and store it vertically if you need). The water flywheel never needs to be filled–which we love. But where it really shines is in the workouts themselves. The Ergatta rower offers gaming-inspired content that’s meant to make workouts way more fun and engaging with a 17-inch touchscreen.
The Sunny Health & Fitness Elite Smart Magnetic Water Rowing Machine is a strong contender at an outstanding value. Experienced rowers will value the smooth, consistent resistance (that mimics the feel of rowing on water), thanks to the magnetic and water hybrid resistance system. You get some nice bells and whistles–like a Bluetooth-enabled monitor that tracks time, distance, strokes per minute, and calories burned–combined with a compact footprint for smaller spaces.
Need something super affordable? The TOPIOM Water Rowing Machine is built with a water-based resistance system that delivers a smooth and consistent stroke. The ergonomic seat and adjustable footrests make it easy to sync to your size (but small FYI it does sit fairly low to the ground compared to some other more propped-up models). Now, don’t expect all the bells and whistles of pricier machines: To keep costs low, the machine comes with a basic monitor that lacks advanced features–and a certain degree of reliability. That being said, this rower is well-built and will get the job done, without breaking the bank.
Luczak’s strict requirements for at-home rowing machines include good durability, low noise output, smooth operation, reasonable price, and—more recently—connected fitness. Here are the factors to keep in mind when shopping.
1. Resistance Type
Rowing machines come with four main resistance types: water, air, magnetic, and hydraulic. Water and air rowers provide the most realistic rowing experience, while magnetic rowers offer quieter, adjustable resistance. Hydraulic rowers are compact and budget-friendly but may lack smoothness.
2. Comfort and Ergonomics
“We do as much mileage in a week as a runner would for a marathon,” says Luczak. “That’s a lot of time on the rowing machine.” A well-padded seat, adjustable footrests, and a smooth, natural stroke are essential for long-term comfort. The handle design and seat height can also impact ease of use, particularly for those with mobility concerns.
3. Technology and Connectivity
Many modern rowers feature performance monitors, Bluetooth compatibility, and app integration to track metrics like stroke rate, distance, and heart rate. But there’s another piece you may want to consider: interactive workouts. “No one wants to be isolated when working out, even Olympians,” says Luczak. “Having the connected fitness component was critical for keeping me engaged and getting me off the couch when the Olympics were postponed a year.”
4. Quality and Durability
A sturdy frame (wood or steel) ensures longevity and stability, especially for high-intensity workouts. Check the weight capacity and overall construction to ensure it can handle regular use.
5. Size and Storage
Rowing machines can take up a lot of space. If you’re tight on room, consider a foldable rowing machine or a model that is able to be stored vertically. Measure your available space before purchasing to ensure a good fit.
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