Die-hard cardio bunnies are ditching cardio class to hit the water rowing machines. In the past, kickboxing, cardio, HIIT, and Pilates classes were what was hot in the fitness world. So the rise in popularity of water rowing machines comes as a kind of surprise. So why is this type of exercise machine considered the next big trend? Probably for the same reasons that Pilates was all anyone could talk about in the late 90s. It all comes down to word of mouth. And what you may have heard about a rowing machine is true. On a rowing machine, you can burn about three to five hundred calories every thirty minutes, so the average one-hour session can allow you to burn around six hundred to a thousand calories. At full resistance, some users have reported burning as many as fifteen hundred calories. When the average five-foot-six-inch woman burns a thousand calories, they’re able to add an additional thousand calories to their daily calorie intake. According to nutritionists, a woman this size should be consuming a total of two thousand calories daily, which can be somewhat limiting and doesn’t leave much room should you cheat a little on your diet. A workout that can burn off a thousand calories means that you can add that thousand calories to your daily intake for a total of three thousand a day. If your calories are cut even lower than two thousand, then this type of calorie burn means you’ll have a little room to enjoy some of the foods you love without gaining weight. As you can see, the type of results you get from working out on a rower can significantly change the way you look, feel, and eat.
What Rowing Machine Workout Can Do for Your Body
Many users have successfully used rowing machine exercises for weight loss and vouch that it helps build strong, lean ab muscles. We recommend monitoring your fat loss progress by keeping a diary of how much weight you’ve lost, and how you feel.
Rowing is a great choice because you’ll get a full-body exercise while keeping the heart rate elevated to burn fat. This type of exercise can actually burn about three times the amount of calories that riding a bike can. Bikes feature resistance in a single direction, but rowing includes resistance both forward and backward, so you’ll be working a large number of muscle groups in the arms and legs.
In addition to the intense calorie burn, this type of workout also helps to improve your posture. Most people have horrible posture from hunching over their desk all day at work and this, in turn, can cause lower back pain and muscle stiffness.
How a Water Rower Measures up to the Standard Rowing Machine
As far as home gym equipment goes, a water rower is actually kind of beautiful. Many models feature a sleek design and wood finish and are stored standing upright for easy storage.
Most people think that when you row harder, you’re getting a better workout for your arms and shoulders. But you’re actually making the workout harder on your legs. Most users report feeling muscle soreness after a workout in their abs and legs. Fitness experts recommend keeping the core tightened while rowing for even better results.
Working out on a rower may get your legs and abs burning, but it also works for other major muscle groups. According to studies. Rowing actually uses as much as eighty-five percent of your muscles and is second only to swimming when it comes to the best total body workout.
Forms of exercise with rowing machine
There are two essential styles of rowing exercises that have very different effects on muscle tone and body weight.
The first is high-intensity rowing, which normally involves a 20-minute drive through a challenging range of resistance and speed. High-intensity exercises force the muscles to consume calories while rising the heart rate.
The second is an endurance strategy that involves continuous activity for a longer period of time. Endurance exercises continue to test the muscles, but not in a way that would wear them out in a short period. This workout technique appears to consume more calories, as it also includes fitness sessions lasting one hour or more.
Both types of exercises are highly efficient and improve muscle tone. Alternating between endurance exercise and short exercises is a perfect way to building a well-rounded selection of muscles.
Short bursts enhance your metabolism and enhance the body’s capacity to absorb calories thanks to enhanced oxygen intake, as noted by the American Council for Exercise. Longer exercises torch more calories and improve your aerobic health.
Take the time to build a fitness schedule for the rowing machine and alternate between workout forms. Variety helps you to enjoy the rewards of stamina and power building sessions.
Create Your Personal Rowing Workout Routine
Many people report that the repetitive motions of rowing combined with the sound of water allow you to meditate as you work out. Other users felt that this type of workout seemed somewhat tedious and boring. Boring or not it allows you to burn a ton of calories in just an hour. Use your iPod and listen to your favorite music as you push through this type of intense workout. The frequency in which you exercise should be based on your fitness goals and current fitness level. Don’t use the rower every day, otherwise, your body will become used to this type of workout and you’ll burn fewer calories. Instead, use it every other day and throw in a HIIT workout, weight training, or go for a run or bike ride. On certain rainy days when you just want peace and quiet as you work out, you can always turn to your water row machine and burn some serious calories while enjoying the silence.
Get Best Results With a Rowing Machine
Used correctly, a rowing machine can deliver a full-body workout with serious cardiovascular and calorie-burning advantages. But, it can be very physically and mentally demanding. If you spend time to master the right strategy and appreciate its elusive ways, a rowing machine (also called erg sometimes) will help you achieve the next sporting feat, whether you race in a 10k or an Ironman, or get back in shape following an accident.
#1: Prepare The Computer
Adjust your knees so that the harness is over the balls of your legs. First, set the damper lever between 3 and 5. Think of the steamer as the gears on the bike. Setting it higher or lower affects how intense your workout feels, but does not affect your workout performance. A high damper environment will call for more muscle strength and less cardio and make you feel like rowing a heavy ship. A low setting will make you feel like rowing a sailing shell.
#2 Start Small and Build
Start with a brief exercise (say, 5 to 10 minutes) with mild to light pressure until you get the hang of the technique, then move up to longer bits. Set a target before you start and program the rowing machine monitor to help you reach that goal. If your technique is right and you are fully focused, your exercise can be physically and emotionally demanding, but not unbearable. Setting up a rowing machine monitor and learning your schedule (and sticking to it) will help you enjoy the rewards of the rowing machine.
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There is no damper lever on a water rower…at least not on mine. I thought damper levers were on rowers that didn’t use water.