Friday, January 13, 2012

5 Ways to Use Rowing Machine to Lose Pounds

Exercising vigorously every day is an effective way to lose weight. Using a rowing machine to lose 40 lbs. demands a longterm commitment to intense workouts. A stationary rowing workout provides multiple benefits. You elevate your heart rate and burn fat quickly. In addition, the stationary rower is one of the few gym machines that works every muscle group. You strengthen your upper body, lower body and core muscles. The more muscle tissue you add, the higher your resting metabolic rate. Speak to your doctor about any health concerns before implementing a vigorous exercise program.
Step 1
Warm up for your rowing machine workout. Step side to side and pump your arms for 10 minutes. Lubricate your joints by rotating your wrists, knees, hips and ankles.
Step 2
Adopt a vigorous rowing pace. A light rowing workout only burns 200 to 325 calories in one hour, depending upon your weight. A moderate workout burns 410 to 550 calories. And a vigorous workout burns 500 to 790 calories. A very vigorous session burns 705 to 1,115 calories. According to the Mayo Clinic, a very vigorous rate means you exercise hard enough that you cannot converse, but you still can say isolated words. At this rate, you can lose 40 lbs. in less than seven months. If you burn 5,250 calories doing several rowing workouts during the week, you lose 1.5 lbs.
Step 3
Intensify your rowing workout. As you lose weight and get in shape, you become more efficient at rowing, burning less calories doing the same exercises. Keep up your challenge level and the calories burned by adding resistance or doing speed intervals. Row at your top capacity for up to one minute, then reduce the speed for 30 seconds to recover. Resume your standard vigorous workout for five minutes and then do another one-minute speed interval. Repeat this cycle throughout the workout.
Step 4
Cool down properly. Devote at least 10 minutes to gradually slowing your pace. Exit the rowing machine and stretch your muscles, ligaments, tendons and joints with bends and rotations.
Step 5
Eat appropriately after your rowing workout. Daily vigorous rowing sessions will increase your appetite, putting you in danger of replacing calories burned with excess calories consumed. Eat fiber-filled whole foods, such as kale, spinach, berries, apples, pears, carrots, lentils, beans and unsweetened whole grains. You will feel full on less calories. Stick to 1,500 daily calories for women and 1,800 daily calories for men and you can lose 40 lbs. in five months.

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