There are two types of exercise – cardiovascular and resistance-based – but that doesn’t mean that training for the two requires complete separation and isolated activity. There’s a common belief in fitness circles that the two disciplines are completely separate from one-another – something that’s proven instantly untrue upon exposure to a rowing machine or a weighted cardio exercise.

However, the most effective way to train for maximal strength and endurance benefits is to separate at least some degree of your training into one section or the other. For runners, it could mean a short session on the gym’s free weights before their marathon treadmill session. But for rowers, for whom every rowing session offers dual benefits, separating the two disciplines isn’t quite so simple.

Rowing combines resistance training and aerobic exercise in a way that few other dynamic motions can match. It’s an exercise that employs the entire body’s major muscle groups, working just about every major muscle group evenly. It’s also an exercise that has measurable crossover benefits when it comes to endurance and strength – with consistent rowing training, both will see improvement.

The easiest way to ‘separate’ your rowing benefits is to ignore any thought of doing so. While there may be greater effect in splitting your exercise sessions across disciplines and desired output, it’s an action that’s likely to be counter-productive. Enjoy the crossover benefits of using a rowing machine without stressing over ‘peak’ performance, as it’s something that most athletes rarely come close to.