A rowing machine is one of the most ideal ways to lose weight- especially if you are overweight presently. But it does not just require sitting and rowing away the fat, it takes a little bit of science up front to work out how to maximize the benefits of your time on the rower and the good news is that it pretty much does not hurt.
How to use a rowing machine to lose weight
The most effective way to burn fat is to use a heart rate program, many rowers employ monitors to help track pulse rate and keep you training at the optimum rate to keep you in the fat burning zone.
But keep in mind that the most effective way to burn fat is to form a habit of healthy eating and cut down on calorie intake because you can read the calorie counter on the rower and think you have used up 300 calories then reward yourself with a huge slice of pie which is a common mistake. But this does not mean you should starve yourself. If you do not consume enough nutrient to fuel your body’s increased activity level, your body might reduce metabolism, making weight loss more difficult.
Rowing for weight loss tips
So before you embark on a weight loss regime with your rower, take a good look at what you are eating. You do not have to be an expert in nutrition to know you need to eat less sugar and saturated fat and invest more in consuming reduced- calorie diet rich nutrients which can be found in fruits, vegetables and fibres. There is no way around skipping a healthy diet plan in a weight loss regime. Many experts say that a general thumb rule is that weight loss is around 75% diet and 25% exercise.
Also to enjoy the full benefit the use of a rowing machine has to offer, you must employ proper techniques. Do not sit down and scoot back and forth, tugging on the handle. Instead, using your leg, start with a purposeful and energized leg drive, using both your leg and butt muscles to push the seat back. From your hips, lean back slightly at the end of the leg drive/push – think of swinging from 1o’clock to 11o’clock on a clock face- and bring the handle quickly in to your lower ribs. Then reverse the motion extending your arms, hinging forward from hips and bending your knees in preparation for the next stroke.
How long should you row on a rowing machine – 90 minutes a day or less?
You also need to consider your frequency of workout, if you want to lose weight, you might need to exercise as much as 60 to 90 minutes per day. The more you exercise, the more calories you tend to burn and the faster you lose weight. Give yourself at least one day of rest a week and watch out for symptoms of over training like unusual fatigue, increased muscle and joint soreness, insomnia and increased resting heart rate.
Not only will a rowing machine help you lose weight, it will also help you achieve the best body shape.
Rowing machine weight loss results success stories before and after picture
If you want to improve your physical strength and balance, checkout this rowing resource for guidance. You get more rowing plans, programs and schedules. Click here to see this rower on youtube teaching on how to row to lose weight.