The rower gives you an ideal total body workout as it involves almost all joints and muscles. It is perfect for building and maintaining muscles, no matter what muscles you want to work out. Finally, the rower is good for endurance training, you decide how long you work out. You burn calories on the rowing machine and can convert body fat into muscle mass. To use a rowing machine, you do not have to go to the gym, because you can use a rowing machine at home. Unlike rowing on water, rowing with a rowing machine does not require a strong sense of balance. You can learn the rowing machine movements in a short period of time.
Advantages of rowing
As a whole-body workout, rowing offers several advantages. It is important that you train regularly on the rowing machine. The training is suitable for everyone: for seniors, for young people, for men and women, for trained people and for beginners who have not been active in sports for a long time. The advantages of rowing are
- Strengthening of the muscles
- prevention and treatment of back problems
- Improvement of endurance
- Reduction of body weight
- Strengthening of heart and circulation.
Muscle growth is achieved through short load phases and strong resistance on the rowing machine. More than 60 percent of the adult population is affected by back pain at least once a year, the reason often lies in an unilateral load on the body. With regular training on the rowing machine you strengthen the back muscles and counteract back pain. The trunk muscles stabilize the spine and are strengthened. With rowing you train the strain on your heart and circulation, with time you can strain your heart and circulation much more and get more power. The load is adjustable on the rower, so low impact training is also suitable for people with cardiovascular problems. Rowing requires a certain amount of effort, which inevitably leads to a higher calorie consumption.
The right load intensity
For a successful workout on the rowing machine, the optimal load intensity is important, which you can determine by your pulse rate. On the Internet you can find a pulse formula with which you can determine your pulse rate, but it is easier to use a heart rate monitor. Good rowing machines allow you to set upper and lower limits to use the correct load intensity. If the load intensity on the rower is too high, you will know because you will have to stop your workout after a short time. Once you have found the right load intensity, you can complete 45 minutes or more on the rowing machine without any problems. At the beginning of your training, you should train at least two days a week.
How to train correctly
You can use the rowing machine for various training purposes, such as fitness training, strength training or preparation for competition. Depending on your goal, you can train on the rowing machine for different lengths of time and with different intensities. To improve fitness and endurance and burn calories, you should exercise for at least 45 minutes and only set a low resistance. Glycogen, the glucose stored in the body, is burned at the beginning of each workout session, and fat is burned later. For strength training, you should train at high intensity but only in short intervals. You must start with a short warm-up to avoid injuries. You should train with a high resistance to feel the muscles after only 5 minutes. You should choose 16 to 20 strokes per minute as your stroke rate. After a short break in which you only row loosely or do gymnastics, you train with high resistance and with a low stroke rate twice for 10 minutes each. A short stretching session concludes the strength training. To prepare for a competition, it is important to train frequently in short segments. Vary the stroke frequency, training duration and load intensity.
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Editorial fitnessmarkt.de (EA)
Published on: 21 August 2014