Unless you are among the lucky few, the majority of us dread cardio days. The thought of going on the treadmill, elliptical, bike, or even stair master becomes such a drag no matter how dedicated you are to fitness. But what about those tucked away rowing machines? Think you won’t get as much of a workout? Think again.
- Weight Loss
Rowing burns calories rapidly, making it a suitable addition to your workout regimen if weight loss is your chief priority. The full body nature of rowing makes it a huge calorie burner: in a few minutes a day, you’ll burn more calories on the indoor rower than you would on a machine that doesn’t engage as many muscle groups. According to a Harvard study done in 2012, rowing vigorously on a stationary rowing machine can burn up to 632 calories per hour if you’re 155 pounds.
2. Muscle Toning
Rowing uses virtually every major muscle group in your body. Unlike a bike, that only gives resistance in one direction, the activity of rowing works both the front and back major muscles therefore increasing the rate at which you burn calories.
3. Cardio Benefits
Rowing is an endurance exercise that increases heart function. Keeping the rowing machine tension at a low level allows you to maintain a high rate of speed with minimal resistance. For cardio workouts this enables you to reach and maintain an aerobic state.
4. Easy on the Joints
Its not rocket science to detect that running, and heavy weight training over time puts tremendous stress on your joints. Rowing on the other hand puts little pressure on the joints, due to seated position. This low-impact exercise allows your joints to receive some much needed loving. With your joints not having to work as hard you are allowing your muscles to do most of the work which is the goal right?
5. Great total body warm-up
Rowing machines are located in both the ARC and ARC Express cardio zones. Because of the total body activation of rowing, it’s a great way to warm up prior to your resistance training workout.
Why So Unpopular?
So with all these benefits, why isn’t there a line of people waiting to use rowing machines? The main reason is that most people just don’t know how to use them. Others may shy away from rowers because they provide a challenging workout, and some people just want to slump over a treadmill. Personal trainer Kyle Leong, shows us the proper use of how to use these calorie burning machines.
The 20-minute fat-burner: Try this routine designed to max out your muscles during each interval, while the recovery periods help increase the efficiency of this fat burning exercise routine. Set the rowing machine at a resistance of four. Then perform sets of 10, 15, and 20 power strokes—pulling the handle to your torso as fast and as hard as you can. Separate the power strokes with 60 seconds of easy rowing at about 50 percent of your full effort. Repeat the cycle until you’ve rowed for 20 minutes.
Looking to get even more out of your workout? Rowing on water vigorously burns 844 calories per hour if you weigh 155 pounds, according to a study by the Wisconsin Department of Health and Family Services. For an even better workout along with more of an enjoyable experience, ARC members have the opportunity to take rowing classes all semester long (for class credit) at Mission Bay Aquatic Center! GET OUTTA HERE… (Literally!) Access to these classes is major benefit to our members. Take the fitness outdoors while enjoying beautiful sunny San Diego!
Article by: Reyanne Mustafa