It may take some time before a person becomes overweight. But once they attain the overweight status, it may require a lot of time, effort, and commitment to lose the extra weight and become fit once again. However, you can easily lose weight if you engage in activities that can help you burn fat regularly. Thus, rowing is one of the activities that can help you burn fat faster and lose more calories. You need rowing machines to accomplish this. The machine will help you burn fat, lose weight and regain your fitness.
But the amount of rowing that may be sufficient to help you burn fat varies from one person to another. However, completing 30- 50 minutes of rowing at least 5-6 times a week should burn the extra fat you carry and allow you to lose weight.
Rowing is thus a huge calorie burner. It is an indoor activity that will engage most body muscles and help you lose more weight. Rowing while seated takes the pressure off the joints and engages most muscles in intensive activities. It allows you to lose more weight and become fit once again. Continue reading this article to see how much rowing will be enough for your weight loss goal.
A rowing machine provides a full-body workout that maximizes weight loss. But to get the best, you should follow a good workout plan. If you are beginning, here is a workout plan that can give you the best results.
1st Workout: Start by rowing at a stroke rate for about 5 minutes. If you are counting the rows, it should be about 24-28 rows. You can then take a break and walk around for 5 minutes. When you return, take another 5 minutes of rowing and complete it with a 5-minute rest.
2nd Workout: You can engage in another 5 minutes of rowing before you take a 5 minutes break to stretch and walk around. When you come back, take another 10 minutes of easy rowing before ending the session with a round of 5 minutes of walking and stretching.
3rd workout: you need to engage in another round of 5 minutes of easy rowing, followed by 5 minutes of stretching or walking. After which, you can do another 5 minutes of rowing and ten power strokes per minute.
4th Workout: Start with 5 minutes of easy rowing, which serves as a warm-up, followed by another 5 minutes of moderate rowing followed by power 10s in each minute. You can then engage in another 5 minutes of easy rowing before winding it with another set of five minutes of power 10s per minute and 5 minutes of easy rowing. You can then take a few minutes to engage in cool-down activities.
5th Workout: Start with 5 minutes of easy rowing, which serves as a warm-up, followed by 5 minutes of moderate pace rowing and 5 minutes of power 10s per minute. This will then be followed by another 5 minutes of easy rowing, 5 minutes of power 10s, and finally, 5-minute easy rowing before the cool down activities.
6th Workout: Start with the normal 5-minute easy rowing warm-up followed by ten minutes of steady rowing but with increased intensity—alternate every minute of harder rowing with easy rowing.
7th workout: Start with the warm-up following by 20 minutes of a moderate pace rowing followed by power 10s for every minute before cooling it down with 5-minute easy rowing.
8th workout- Start with a warm-up followed by 10 minutes of moderate rowing. Ensure to alternate easy rowing with 40 seconds of hard rowing. You can raw steadily for another 5 minutes and repeat a 5-minute 40/20 minutes hard and easy rowing. Wind the session up with another 5 minutes of relaxed rowing.
9th workout: After the normal warm-up, engage in 3 rounds of easy rowing. Follow it up with another round of 5 minutes of very hard rowing before you wind it up with a set of 5 minutes of easy but relaxed rowing.
10th workout: start with a standard warm-up followed by 30 minutes of moderate rowing but note the meters you cover.
Once you finish the 10 sessions, you can gauge out your level of fitness and the amount of weight you have lost and start it over once again.
Indeed, every time you repeat the workout, you’ll lose some weight. But you will get better results if you strive to complete 40-50 minutes of rowing at least five times per week. Also, don’t push yourself too hard. Start at a slower pace, then move to moderate before advancing to 5 minutes of hard rowing. Besides, ensure to take the cool-down activities seriously. They are important in helping the body to relax and burn more calories.