When used correctly, rowing machines are a great way to lose weight. Rowing machines boast a unique combination of features suitable for anyone of all abilities, from beginners to Olympic athletes. This article describes how to use a rowing machine to lose weight safely and effectively. We’ll also show you some simple training approaches that you can try right away to embark on this journey.
Thanks to its ease of use, ease of use and a high degree of safety, rowers are the perfect solution for weight loss at home. On top of that, it’s available as a home product or as a staple of most public and private gyms, so you can incorporate it into your exercise routine whenever you want. Read on to learn how and why …
Basics of weight loss
Weight loss is when you burn more calories than you burn. This is generally achieved in two ways …
- Reduce calories burned on a diet
- Increase calorie consumption through exercise
Therefore, the most efficient exercise approach adopted is to maximize energy expenditure during training. However, the intensity must be such that the training can be maintained for a reasonably long enough period. If it’s too difficult, you’ll quickly get tired and don’t burn too many calories.
Taking running, for example, many people struggle to run for more than two minutes, but there is a limit to how fast they can run. After passing a certain point, it will be a walk. this is, Running can be good for weight loss It burns a lot of calories, so if you can only manage a few minutes of running before you need to stop, it’s not an effective solution for you.
The beauty of rowing machines is that they can be operated at low speeds, but they still provide a high calorie burning return. Studies show that boats burn more calories with similar intensity when compared to indoor cycling. If you would like a motorcycle, we are investigating. Exercise bikes are good for weight loss that too.
Studies show At Ohio University’s Department of Life Sciences, rowing machines burn more calories with the same amount of effort than exercise bikes.
What are the benefits of weight loss on rowing machines?
There are many other reasons besides simple calorie burning that explain why rowing machines are great for losing weight. Here’s a simple run of them …
The risk of injury is relatively low
For many, running is a very bad idea. Long-distance running and increased effects on joints on unstable surfaces can have a negative impact on many people.Running can be painful, especially for those unfamiliar and unfamiliar with sports How to do it right..
There is also scientific support to support these anecdotal claims.
In a 2015 meta-analysis of 13 studies on the incidence of running injuries, recreation runners An average of 18 injured per 1000 hours of running.. Compare this with rowing injury data.Rowers of average master age (43-59) are suffering 2.25 injured per 1000 rower training sessions..
This data is especially useful because it has been accumulated over a long period of time using a large number of subjects.
Ideal for home use
The rowing machine is the perfect machine for home use. They are relatively small and, unlike treadmills and many other machines, do not require plugging in, so there is no continuous running cost in terms of electricity. Some models can also be folded in two for easy storage.
It’s also a neighbor-friendly machine, especially if you live in an apartment. It is relatively quiet because the motor is not working. Moreover, it does not make a loud noise like a treadmill.
There are few techniques to learn
There is A few Techniques for learning, it’s not complicated and it can be picked up within minutes. Another good thing is that you can learn more efficient rowing by learning rowing techniques. It doesn’t have to be a safe rowing.
What this means is that even if you don’t have good skills, you’re less likely to hurt yourself … you’ll just make your training more difficult!
It ’s a whole body training.
The rowing machine trains the upper and lower body at the same time, maximizing workout efficiency. It also involves the core muscles. Cycling, walking and running only train your lower body, so delay your upper body.
Rowing is suitable for all fitness levels
The rower can operate at any speed and intensity, so it works at all fitness levels. If you’re new to exercising and can only slow down, that’s okay. The rower allows you to do it.
Compare it with other common aerobic exercise approaches. If you ride your bicycle too late, you will fall. If you run too slowly, you are actually walking. If the cross trainer is too late, it will shut down. In this respect, rowing machines are an ideal way to lose weight.
Lose weight using a rowing machine
So far, we have established why rowing machines are a great tool to help you lose weight. Then proceed to the next. how Use a rowing machine to lose weight.
Most people benefit from short, frequent training rather than long, infrequent training sessions.of This study Participants in the Department of Physical Therapy and Rehabilitation at Hallym University Chuncheon Seishin Hospital receive 40 minutes of training 5 days a week (10 minutes for warm-up, 20 minutes for rowing, 10 minutes for cool-down), which is a great benefit from the viewpoint of fitness and body composition. Received. Therefore, it is advisable to aim for 4-5 short sessions per week instead of 2-3 long sessions.
Please do your best!
I’d like to tell you that weight loss was easy, but I lie. It requires a lot of work. The good news is that when you use a rowing machine at high strength, Helps you reduce body fat levels..
But what do you do difficult Does it really mean? There are two ways to measure it …
- Hard data-using a heart rate monitor
- Subjective Data-Working on RPE (Perceived rate of movement scale)
If you’re wearing a heart rate monitor, it’s enough to maintain at least 70% of your maximum heart rate for at least 20 minutes. On the RPE scale, it is enough to work at 7/10 of the strength for 20 minutes or more. You want to sweat and breathe out, but you’re not on the verge of collapse!
Use interval training
There are basically two types of cardio training.
- steady state. Work for a certain period of time with a certain intensity.
- Interval to mix periods of high-intensity and low-intensity work
Interval training is consistently proven Very effective An efficient way to improve cardiovascular health. Even if only one or two of your weekly workouts are intervals, it will support you well.
No need for overly complex interval training. Here are three approaches you can use in a 20-minute workout …
- 30 seconds gentle pace, 20 seconds medium / fast pace, 10 seconds full sprint. Repeat x20
- 30 seconds slow, 30 seconds fast. Repeat x20
- 20 seconds slower, 10 seconds faster. Repeat x40
For best results, confuse training. Make sure you work hard and burn a lot of calories!
Rowing machines are easy to use, very effective and help you lose weight comfortably at home. Follow the tips shared here to lose weight quickly and safely with your rower. If you need further advice, please see our guide. How to get in shape..
How to lose weight using a rowing machine
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