Sat. Sep 26th, 2020

Rowing Machine Workouts that gives superior fitness Results

Rowing machines are the most suitable cardiovascular equipment. These machines help you to target your whole body for a workout session – from arms, shoulders, biceps to quadriceps and back. Besides, rowing machines are able to help you burn about 700-800 calorie per your 25-30-minute workout.

The rowing machine is designed in a way that your whole body weight is sustained on a padded seat kept on top of a metal frame. A handle is fitted at the top of the machine with strings for your arms to pull and a flywheel and foot-straps for placing your feet.

Coupled with a good technique to workout, having a proper set of workout exercises allows you to see good results. Today, I will to provide you with three different levels of workout techniques – beginner, intermediate and expert level.

Beginner Level Workout

For a beginner to the rowing machine, the main focus would be building your technique and making yourself feel comfortable to the rowing machine best workout. Make sure you tend to start your workout at a very slow pace. Give yourself as much time as possible to complete a stroke but make sure you build your technique properly. Continue this for 1 week. The weekly chart for you to follow is given below for your beginner level workout.

Week

Distance

Stroke/minute

Resistance or Effort

1 750 meters 28-32/minute Easy
2 1000 meters 28-32/minute Easy
3 750 meters 32-36/minute Medium
4 2 x 500 meters 28-32/minute Medium

Try to improve your pace for the next 2-3 weeks. Whenever you feel you are comfortable with your pace and technique and the above chart doesn’t tend to be much problem for you, move on to the intermediate level.

Intermediate Level Workout

From the intermediate level, you are ready to start your workout at the right pace and the right technique. Slowly and steadily you’re your cardiovascular fitness will also start to increase. This will be the start where you will get to see the results of your hard-work.  The weekly chart for you to follow in intermediate level workout is given below.

Week

Distance

Stroke/minute

Resistance or Effort

1 750 meters 28-32/minute Easy
2 1000 meters 28-32/minute Easy
3 750 meters 32-36/minute Medium
4 2 x 750 meters 28-32/minute Medium

Keep an eye out for the resistance value on the right hand side of the table. This is very useful as you would be able to easily do your workout on an easy level. The medium level involves much greater core strength than what it is required at the easy level. Once you feel that this workout technique is not proving to be difficult, you can proceed to the expert level workout

Expert Level Workout

This is the stage where you will be working your hardest. The amount of arm strength and your core strength you require to maintain your technique and be able to complete your workout in appropriate time will take a lot out of you. But this is where you will be reaching your goal of burning 600-700 calorie per workout.

Week

Distance

Stroke/minute

Resistance or Effort

1 1000 meters 32-36/minute Medium
2 1250 meters 32-36/minute Medium
3 1000 meters 36-40/minute Hard
4 2 x 750 meters 32-36/minute Hard

Throughout your workouts you will be able to measure your heart rat, distance covered, time taken, calories burned and other progress through the help of the monitor. It will give you a better idea of where you are at the moment and where you should be.

Besides, the use of pulse meter, heart rate monitor will allow you to check your fitness level. The best way you can measure your workouts is to perform them as Time-trials. Set a particular amount of time and see how much you can do it in that time.

Final Say

The key to improving your fitness and health is variation in your workout. Varying your workouts to different levels allows improving your training and improving in a much better way. I would personally advice you to go for one workout where you are more intent on beating your personal best instead of completing your routine as it would be much more beneficiary to you.