With proper use, a rowing machine is a great way to lose weight. Rowing machines boast a unique combination of features that make them suitable for anyone with any ability – from beginner to Olympian. In this article we are going to explain how to lose weight safely and effectively. We’ll also give you a few simple workout approaches that you can try right away to get you involved in this journey.
Due to the ease of use, ease of use and high degree of safety, the rower is the perfect solution for weight loss at home. Alternatively, you can include it in your workout mode whenever you like, as it is available as a home product, or as a major part of public and private gyms. Read on to find out how and why …
Basics of weight loss
Losing weight is consuming more calories than you consume. This is usually achieved in two ways …
- Consume fewer calories through your diet
- Increase calorie expenditure through exercise
Therefore, the most effective approach to exercise is to maximize energy expenditure during exercise. However, the intensity should be such that the workout can be maintained long enough. If it’s too hard, you get tired quickly and don’t burn as many calories.
If we take, for example, running, many people struggle to run for more than a couple of minutes, but there is a limit to how slow you can run – at some point it turns into a walk! That means though running can be good for weight loss because it burns a lot of calories, if you can have time to work out a couple of minutes before you stop, this is not an effective solution for you.
The beauty of the rowing machine is that it can run at low speeds, but at the same time provides a high return on calories. Compared to indoor cycling, studies show that rowing burns more calories at a similar intensity. If you prefer bikes, we check to see if there are exercise bikes are good for weight loss too.
According to research at Ohio University’s Department of Biological Sciences you burn more calories for the same amount of effort on a rowing machine than on an exercise bike.
What are the advantages of rowing machines for weight loss?
There are many reasons other than simply burning calories that explain why rowing machines are ideal for helping you lose weight. Here is a brief overview of them …
This is a relatively low risk of injury
For many people, running can be a very bad idea. Increased exposure to joints when running long distances or on unstable surfaces can be detrimental to many. Running can be painful, especially for those who are new to the sport and unaware how to run properly.
There is scientific support to support these anecdotal claims.
In a 2015 meta-analysis of 13 studies on the frequency of injuries while running, running enthusiasts were affected an average of 18 injuries per 1,000 hours of running. Compare this with the data on injuries in rowing, and the average age of the masters (43-59 years) suffered 2.25 injuries per 1,000 rowing workouts.
This data is particularly useful because it has been accumulated over a long period of time using a large number of items.
It is ideal for home use
Rowing machine – the perfect exercise machine for home use. They are relatively small and, unlike a treadmill or many other machines, they do not need to be connected, so they do not have fixed operating costs in terms of electricity. Some models can even be folded in half for easy storage.
They are also convenient for car neighbors, especially if you live in an apartment building. They are relatively quiet as there is no engine and also no loud knocking like on a treadmill.
There’s little technique to learn
While there some the technique is easy to learn and can be mastered in minutes. Another good thing is that learning the rowing technique makes you a more efficient rower – not necessarily safer.
This means that even if you don’t have great technique, you’re less likely to hurt yourself … you’ll just make your workout harder!
This is a workout for the whole body
The rowing machine simultaneously trains the upper and lower body, so maximizes the effectiveness of training. It even involves the core muscles. Cycling, walking and running train only the lower body, so leave the upper body behind.
Rowing is suitable for all levels of fitness
The rower works for all levels of fitness because he can work at any speed and intensity. If you’re completely new to exercise and can only move slowly, that’s fine. The rower allows you to do that.
Compare this to other common cardio approaches: if you ride your bike too slowly, you’ll fall. If you run too slow, you really go. If you are too slow on the cross trainer, it turns off. In this regard, a rowing machine is the perfect way to lose weight.
Use a rowing machine to lose weight
So far, we’ve figured out why rowing is a great tool to help lose weight. Now we move on to as use a rowing machine for weight loss.
Decide on the frequency
Most people benefit more from shorter, more frequent workouts than from longer, less frequent workouts. У this is a study from the Department of Physical Medicine and Rehabilitation, University of Hallham Sacred Heart University, participants took a 40-minute (10-minute warm-up, 20-minute rowing, 10-minute cooling) workout five days a week and benefited greatly in terms of fitness and fitness. whole. Therefore, we suggest you aim for 4-5 short sessions per week rather than 2-3 long sessions.
We would like to tell you that losing weight was easy, but we would be lying. It requires hard work. The good news is that a high-intensity rowing machine has proven its effectiveness helps reduce body fat.
But what does difficult really means? There are two ways to determine this …
- Hard data – using a heart rate monitor
- Subjective data – work on RPE (speed of sensitive load scale)
If you wear a heart rate monitor, it is enough to keep 70% + maximum heart rate for 20 minutes or more. With the RPE scale enough work at an intensity of about 7 out of 10 for 20 minutes or more. You want to sweat and breathe, but not on the verge of collapse!
Use interval training
In fact, there are two types of cardio workouts:
- Steady state when you work with a given intensity for a certain period of time
- Intervals where you mix periods of high and low intensity work
Interval training is consistently proven very effective and an effective way to improve cardiovascular training. Even if only one or two weekly workouts are intervals, this will work well for you.
There is also no need to overcomplicate interval training. Here are three approaches you can use for a 20-minute workout …
- 30 seconds soft pace, 20 seconds medium / fast pace, 10 seconds full sprint. Repeat x 20
- 30 seconds slow, 30 seconds fast. Repeat x 20
- 20 seconds slowly, 10 seconds fast. Repeat x 40
For best results, mix training. Just make sure you work hard and burn a lot of calories!
The rowing machine is easy to use, very effective and helps to lose weight in the comfort of your own home. Follow the tips given here to lose weight quickly and safely with your own rower. And if you need more advice, check out our guide how to pull up.