The Rowing Workout That Will Have You Dropping Fat Like A Hot Potato.

Exercise

Posted on August 08, 2013 by Jenny Cromack

The Rowing Workout That Will Have You Dropping Fat Like A Hot Potato.

I think the rowing machine is probably one of the most neglected pieces of kit in most gyms, with the majority of people maybe visiting the rower for a quick little few hundred meter row as a warm up or steady state cardio session. However if you use this beast correctly not many other exercise machines even come close, below are a few advantageous of using the rowing machine:

Effective aerobic workout– because the rowing machine uses so many muscle groups it’s a highly effective method of getting your heart pumping. Simply put……more beats equals more calories burnt.

Upper body conditioning – not many other cardio machines can boast similar benefits; typically cardio exercises involve only the lower body. So any machine that give you whole body conditioning has to be a winner! More muscles groups = more calories burned!

It conditions the posterior chain– The back portion of most individuals is usually the most unconditioned and injury prone area, any machine that will help develop the back, gluteus, and scapula retractors is a massive winner and will really help develop whole body fitness.

Low risk of injury– Unlike other forms of exercise rowing is low impact, putting minimal stress on the joints, the only risk really is back strain, however by using correct form this can be avoided. Correct rowing form places the emphasis on your hamstrings and gluteus saving your back.

So here it is try incorporating this little workout into your schedule, try this twice per week for a month and reap the benefits of the rowing machine!

Complete warm up 500m slowly increase intensity

A- Row 800m as fast as possible

Rest half of the time the 800m took

B- Row 600m as fast as possible

Rest half of the time the 600m took

C- Row 400m as fast as possible

Rest half of the time the 400m took

D- Row 200m as fast as possible

Rest half of the time the 200m took

Then complete 5 x 30s all out max effort sprints with 2 minute recoveries in between. Record your distances and beat them each week!

Good luck and let me know how you find it!

Chris

Effective aerobic workout– because the rowing machine uses so many muscle groups it’s a highly effective method of getting your heart pumping. Simply put……more beats equals more calories burnt.

Upper body conditioning – not many other cardio machines can boast similar benefits; typically cardio exercises involve only the lower body. So any machine that give you whole body conditioning has to be a winner! More muscles groups = more calories burned!

It conditions the posterior chain– The back portion of most individuals is usually the most unconditioned and injury prone area, any machine that will help develop the back, gluteus, and scapula retractors is a massive winner and will really help develop whole body fitness.

Low risk of injury– Unlike other forms of exercise rowing is low impact, putting minimal stress on the joints, the only risk really is back strain, however by using correct form this can be avoided. Correct rowing form places the emphasis on your hamstrings and gluteus saving your back.