\u201cBoth are excellent tools in the cardiovascular health toolbox,\u201d says Sohee Carpenter<\/a>, PhD, CSCS*D, a fitness coach and member of the WH advisory board. We asked the experts to compare and contrast the two modalities. <\/p>\n Meet the Experts:<\/strong> Sohee Carpenter<\/a>, PhD, CSCS*D, is a fitness coach and member of the WH advisory board. Erica Coviello<\/a>, CPT, is a level 2 certified RRCA running coach and owner of Run Fit Stoked<\/a>. Michelle Reno-Parolini, CPT<\/a>, is a master trainer at Concept2<\/a>, and Director of Training and Product Strategy at RowHouse<\/a>. <\/p>\n How These Machines Work <\/p>\n Each machine will work your cardiovascular system, but in slightly different ways. <\/p>\n Your Body On The Treadmill <\/p>\n A treadmill can replicate any kind of walking, jogging, or running you would do outside or on a track, says Erica Coviello<\/a>, CPT, a level 2 certified RRCA running coach. Your quads, hamstrings, glutes, core, and calves work together to power your propulsion forward, whether you are walking or running. <\/p>\n It\u2019s great for building power, strength, speed, and endurance, she says. If you\u2019re running or jogging, it might cause a bit more impact through the joints of your lower body\u2014important for increasing your bone density<\/a>, but might not be ideal if you have joint issues. Talk to your doctor before starting a running program if you\u2019ve had lower body injuries in the past. <\/p>\n Your Body On The Rower<\/p>\n The main differentiator between the rower and the treadmill is the muscles each recruit. Your whole body is involved on the rower. Sure, you might get subtle upper body action on the treadmill as you swing your arms\u2014but you\u2019re truly using the muscles of your upper back and biceps to power the rowing movement, says Michelle Reno-Parolini, CPT<\/a>, master trainer at Concept2<\/a>. That\u2019s in addition to the muscles of your legs, namely the quads and glutes, that you\u2019ll use to push through the foot plates. <\/p>\n \u201cThis means higher energy demand (calorie burn) and increased oxygen use (aerobic capacity), even at moderate intensity,\u201d she says. Plus, it\u2019s low impact on your joints, so you can train without the joint strain. <\/p>\n However, the rower is a bit more technical than other forms of cardio, Reno-Parolini says. \u201cWithout proper form, it\u2019s easy to get discouraged or miss out on the benefits.\u201d Because of this, it might be worth it to work with the coach for a few sessions to ensure you have the form down before adding the rower into your regular routine.<\/p>\n Treadmill vs. Rower: Which machine is better for your fitness goal? <\/p>\n There\u2019s positives to both the treadmill and the rower, but deciding which is best for you will largely depend on what your goals are in the gym. <\/p>\n For Weight Loss <\/p>\n Fat loss is, at its simplest, about calories in versus calories out<\/a>\u2014if you\u2019re consuming less than you\u2019re burning, your body will use extra fat as fuel. The rower requires more output from your body because you\u2019re using more muscles of your upper body to power the machine, Reno-Parolini says. So, theoretically, you\u2019ll burn more calories in a shorter amount of time on the rower than the treadmill, assuming equal intensity levels. <\/p>\n However, the best cardio machine for weight loss is really the one you\u2019re going to use most often, Coviello says. You might burn more calories on the rower, but if you absolutely hate using it and thus skip out on cardio day whenever it comes around, you\u2019re better off using the treadmill. <\/p>\n For Strength <\/p>\n Of course, the quickest way to build strength is to strength train<\/a>. But, that doesn\u2019t mean that your cardio routine can\u2019t help you get stronger. <\/p>\n You\u2019ll gain some strength through your glutes and quads when you use a hefty incline on the treadmill, Coviello says. But, you\u2019re going to gain a bit more strength through the whole body on the rower, because the machine places more resistance on you (either through wind or water resistance, based on the type of machine you\u2019re using). <\/p>\n For Cardiovascular Health <\/p>\n Both machines will help improve your cardiovascular health, Carpenter says\u2014what really matters is how, and how often, you use it. <\/p>\n You can utilize a lower intensity, think 70 to 80 percent of your maximum heart rate, to go for what is known as zone 2 cardio<\/a>. This type of cardio can increase the amount of mitochondria<\/a> in your muscle cells (the part of your cell that provides the fuel your muscles need to contract)\u2014improving your performance and energy. More intense cardio<\/a> (think 80 percent of your maximum heart rate or more), strengthens your heart\u2019s muscles, improving its ability to pump blood throughout the body. <\/p>\n