Rowing Machine Workout

If you frequently use the treadmill or elliptical trainer for your Cardio workouts, then I encourage you to try out the Rowing Machine.  This is one of the toughest machines to use and one that will make you work! Most tend to stay in their comfort zone and not challenge their body’s.  With this considered, how are you going to promote change if you don’t work for it?

When it comes to Cardio; it’s similar to Strength training in respect to doing the biggest bang for your buck approach / exercises.  I wrote a post on the strength component here.

For Cardio workouts.  Always avoid the long duration low intensity workouts.  Stick with Interval Training whenever possible.  Click here. It’s the most efficient way of burning fat! That’s ultimately what most people want to do anyways.  Save the low intensity for days you are tired and mentally not interested.  Remember it is always better to do something then nothing at all.  Our bodies appreciate activity!

The Rowing Machine is awesome because you integrate your legs (very important for fat loss), back, arms, and core.

Workout:

Warm up for 3-5 minutes on a level 5-10. Whatever you are going to be challenged comfortably with.

Sustain your SPM (strokes per minute between 20-30 depending on fitness level)

You will go 30 second speed increase followed by 30 second to a minute recovery.  Increase the SPM between 30-40. After 30 seconds has expired bring down the speed back to 20-30 for a recovery phase.  Catch your breath and repeat 5-15 times.  (Beginners start with lower range.  Build up as your tolerance and fitness level increases)

Once you have completed your intervals, recovery for 2-3 minutes or whatever you need to bring your heart rate back down.  This is a guaranteed challenging workout good for anyone!

Happy Rowing!