Quick Fat Loss and Conditioning Through Rowing Exercise

Posted on | January 15, 2009 |

by Caleb Lee

If you aim to count the calories and lose fat in no time while improving your anaerobic, aerobics and whole staying power but then you’re sick to the back teeth of running the whole time therefore you’re going to have a thing about this article in relation to rowing.

Yesterday I did another one of my rowing workouts on the rowing machine at the gym and boy did it kick my ass ” AGAIN! This article will teach you all about rowing for exercise, why you should do it, and the most effective way to do rowing exercises to burn fat fast

What’s Rowing?

Rowing is a physical exercise where you get on a machine with a handle affixed to a cable of some type and you put your feet in loops. You later row by pulling the cable backwards towards your chest as you shove with through your heels (resembling squat movement). The seat you sit on moves rearwards in that case you can push yourself away.

Why Do You Have To Row?

When most people think of cardio training they only think of running. Running is breathtaking and all that, but then again, I get tired of it after a short while. I definitely cant stand long slow steady state cardio at any rate, and any time I run I do perform sprint interval training.

But rowing is an awesome workout because it is more upper body dominant, and will give you a rest from usual cardio exercises like running, bicycling, and the like.

Its one of the few cardio exercises too that reaches all the main muscle groups, counting quads, biceps, triceps, lats, glutes and abs.

Its excellent for your cardiovascular training, and you can execute interval training on it without problems since you can adjust both the resistance level of the row, and you can change your speed effortlessly (like on a bicycle).

How Should You Row For Maximum Fat Loss?

Here’s the exercises I did yesterday and the one you must check out if you’re in good shape and want to burn down some body fat off in no time. It only takes FIVE to SIX minutes, but I guarantee you you’ll know you had a fantastic workout!

Here’s how to do it:

* Row at a continuous pace for 1-2 minutes to loosen up

* Work Interval: At the minute mark Row as hard and fast as you can for 20 seconds

* Rest Interval: Row at your warm up time for 10 seconds

* Repeat your work/rest interval 8 more times

* You’re through!

Now’s the time to be on your feet, tell your heart its NOT going to break through your chest and if push comes to shove, you may want to throw up. By round 6, 7 and 8 you’re going to REALLY be short of breath and think you cant continue (this is if you’re really rowing as powerful and promptly as you can during your work intervals)

But keep it up ” you wont be going that fast in your last couple rounds but the important part is Intensity of effort meaning you are TRYING to row as fast and as hard as you can (even if you can only manage a medium speed).

Whats So Fantastic About This Exercise?

This is the well-known tabata procedure. Researchers discovered that people who took pleasure in the routine five days a week for six weeks developed their full aerobic capacity by 14% GOOD THING, they also increased anaerobic capacity by 28%.

Besides, scientists became aware that the people in the wake of the tabata protocol burned 9 TIMES MORE FAT than a group that worked out for an hour a day (carrying out steady-state aerobics). Plus your metabolism remains revved up and burns more fat until 48 hours after the Tabata protocol.

When Do You Have To Execute This Workout?

Try it on your rest days. You can alternate a cardio workout of sprints and a cardio workout like this with rowing to keep your body from adapting and for variety in your cardio routines. If you’re following the DoubleYourGains 3-5 program you’ll have 2-3 rest days per week. You could do this rowing routine on one rest day and a different cardio routine on the other to keep it fresh or just do this routine on both days, its your choice.

You”ll get a better feel for how often you can do this routine and still recover once you’ve done it a few times. So get out there and try it today!

About the Author:

Get more info on exercises for muscle building and how to lose fat not muscle at the author’s website.