Rowing Workouts
Rowing Machine/Ergometer
A gym rowing machine or ergometer simulates
the action of pulling yourself and a small boat along the surface of flat
water. Rowing machines work most of the muscles of the upper and lower
body in a flowing sequence. A rowing exercise routine builds up aerobic
power and burns a relatively high number of calories, so it's a good workout
for someone who wants to lose weight. By adjusting resistance levels,
you can turn your rowing exercise into a high intensity cardio workout.
How Many Calories Does Rowing Burn?
30 minutes on a rowing machine burns about
240-360 calories. [This is based on a 150-pound woman. If you weigh more,
you’ll burn extra calories; if you weigh less, you’ll burn fewer
calories.]
How Does Rowing Help Weight Loss?
We burn calories fast because rowing uses
all four limbs to make the heart work faster and pump extra oxygen-rich
blood around the body, which helps to burn more fat than lower-body exercise
alone. Rowing also tones the abs, thighs and upper arms - all trouble
spots for women who want to lose weight.
How Often Should I Row For Optimum Weight
Loss?
Beginner
20 minutes rowing, 2 times a week. Keep resistance levels light.
Medium
20 seconds row hard, 20 seconds row easy. Alternate for 20 to 40 minutes,
3 times a week
Advanced
5 minutes warm up, then keep a steady, high-intensity pace for 40 to 60
minutes. Cool down and repeat 4 times a week.
How To Start Rowing
Rowing requires good posture and flexibility.
Warm up before rowing by stretching the hamstrings to avoid any injury.
Do not lock knees or elbows at any point of the stroke. Although legs
and arms will be ‘straight’, joints can be protected by keeping
them loose, relaxed and slightly flexed.
Develop
Muscle - Raise
Metabolic Rate - How
to Reduce Weight
Burn Fat Tissue -
Lose Weight - How
to Get Flat Stomach - Lose
Body Fat
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