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Rowing Machine Training

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Rowing Machine Training Fitness Workout

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?

20 minutes rowing, 2 times a week. Keep resistance levels light.

20 seconds row hard, 20 seconds row easy. Alternate for 20 to 40 minutes, 3 times a week

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.

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