The Best Rowing Machine Work Out
loading…
The indoor rowing machine is a great way of enhancing cardio vascular fitness, strength and stamina. The rowing machine is essentially used to cross train, lose weight and improve overall health levels.
The ideal way of doing a rowing machine workout is to use intense interval training. Interval training is a concept, which uses alternate periods of high intensity activity followed by rest. Thus, you will be doing 1-2 minutes of very intense activity and this will be followed by 1 minute of rest. This allows your heart to pump faster and your body burns more calories, thus helping to burn fat.
Best Rowing Machine Work Out
The Interval Training Work Out
In this, you will be doing intense rowing for 20 seconds followed by 10 seconds of rest and this whole process will be repeated for 8 rounds. The more you row, the faster you will burn calories. The power of the rowing machine is expressed in watts and you must select a power output that is equal to your body weight.
Most rowing machines will calculate this for you. As you progress through the 8 rounds, keep adding 10% to the power output. This essentially means, that your last few intervals will be more intense than the initial ones.
Manual
Manual rowing machine workouts check your overall fitness levels by gauging your performance over a specific period of time. For instance, the machine will be set at a moderately challenging resistance like 5 and you will be working at this level for a period of 30 minutes. This tests your endurance and stamina. It can be alternated with interval workouts to keep the muscles engaged and not reach a plateau.
Also Read
How To Lose Weight Using A Rowing Machine
Best Rowing Machines For Home Use
Weight Loss
This programme on the rowing machine involves a combination of manual and interval training. For example, a typical work out regime in this would be to row at a constant pace for 5 minutes and then hit a fat busting interval of 5 minutes in which you alternate between high intensity and low intensity rowing.
This too helps in burning calories especially if you experience monotony in your work out. Do the rowing machine work out 2-3 times a week along with some other cardio vascular activity.
The Benefits of a Rowing Machine Work out
The rowing machine is one of the most neglected pieces of equipment in the gym. This however, does not take away from it its importance in achieving overall fitness levels. The machine is great for strengthening the arms, shoulders, biceps and triceps. It also helps to sculpt the back muscles, giving you a beautifully toned back.
The other advantage of a rowing machine is cardio vascular efficiency and fitness. Since pulling the machine requires a lot of effort, people have achieved rapid weight loss when combining rowing machine workouts with other aspects of training.
In the initial stages, the person is likely to experience muscle soreness but this quickly dissipates when you start doing the exercise on a regular basis. You can also do Pilates and Yoga to enhance the efficacy of your rowing machine workout. Ensure that you do the exercise with correct form.
Photo Credit: Healthyfitnetwork.com/health/why-you-ought-to-get-yourself-a-rowing-machine-as-an-exercise-equipment
loading…
