Ever stared that the rowing machine in the gym? Just really
stared at it? It looks pretty daunting, doesn't it? Guess what?!!?? It's NOT!
The rowing machine has SO many more benefits than just trimming your back. It's
a full body workout - your legs, rear, back, abs, shoulders and arms will be
engaged as you take your fitness level up a couple notches. Best of all...
everyone else is afraid of it, so you will rarely have to wait to use the
machine! Come on... let's do some HIIT cardio that will leave you drenched and
feeling like a winner!
Below are a few benefits of a rowing workout:
1. Lower Impact Workout - If you have knee or ankle problems. Don't worry about it! Since you aren't standing up, rowing is much less impact than a traditional cardio workout on a treadmill or stair climber.
2. Full Body Toning - Yep, that's right! You would be hard pressed to find a cardio workout that uses more muscles in your body than rowing.
3. High Caloric Burn - Even better - the more muscles you incorporate, the more calories you burn! On average, you will burn about 600 calories per hour. (This depends on your fitness level, body weight, mass ratios, intensity, etc.)
Let's get to the workout! Here it is (note: this workout was updated 4/30/15):
(click on picture to enlarge)
Remember to use proper form when you are rowing your way to health! Follow all safety precautions including keeping your feet strapped in and your chest and back upright and in good posture. Looking straight forward, begin the row using your lower body (legs) and finish the stroke with your upper body (arms/back).
If you can't maintain the cadence set by the workout, no problem! Drop down to a more comfortable pace for you and work up to the suggested cadence.
Make a date with the rowing machine. Happy Burning and Happy Rowing!
Tiffany
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I've been rowing for 15 years, not many people are going to be able to obtain these types of splits-especially new to the machine.
ReplyDeleteThis comment has been removed by a blog administrator.
DeleteI remember the first day I ever gained the courage to go on the rowing machine. I was SO nervous...but to this day it remains one of my favorite gym workouts!
ReplyDeleteSam, I love it too! Its definitely tough work!
DeleteI've owed a Concept 2 Erg for over 10 years. It's the only machine I have ever stuck with. I agree with Beth.
ReplyDeletePersonally I don't and probably would not exercise this way. I use a heart rate monitor and my entire workout is centered around targets I'm achieving or aiming at. With the C2 and it's PM3 monitor I can record all of workouts and plan my strategies.
Rhae - Thanks for your comment! Rowing machines are great! They really are a versatile piece of equipment.
DeleteHow do you know what rpe to put the machine on? Or is it all the same for the whole work out?
ReplyDeleteThe workout has been updated.
DeleteThese times and splits are definetly not for beginners. Your not going to get anywhere near these split times. 10 mins in and you'll be finished!!!!!
ReplyDeleteHi Keith! The workout has been updated. Thank you!
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