A rowing machine simulates the actual rowing motion you would encounter while in a small boat. A chair slides back and forth while you push off of a platform and pull a straight bar to your chest. Not only does this cardiovascular machine buerfrn calories, but it also tones multiple muscles in the lower and upper body, such as the glutes, quadriceps, hamstrings, latissimus dorsi and biceps. Losing weight with the rowing machine takes discipline and proper execution.
Step 1
Complete a short dynamic warm-up before getting onto the rowing machine. Dynamic stretches involve movement. Perform stretches like arm circles, arm crossovers, should shrugs, shoulder rotations, side bends, spinal rotations, walking lunges, ankle bounces and alternating toe touches to loosen up your joints and muscles.
Step 2
Begin your workout at a slow pace. Sit on the seat, place your feet shoulders-width apart on the platform and grasp the handle firmly with both hands. Start moving slowly and gradually increase your pace until you've rowed for five minutes. This will increase your core body temperature and further loosen up your body.
Step 3
Increase your intensity to get to your desired exercise pace. Get to a point where you are breathing heavily and sweating. Stay at this pace for the duration of your workout and finish with a light five-minute cool-down similar to your warm-up. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Meet these guidelines for the best results. A 180-lb. person burns just over 570 calories rowing at a moderate intensity for 60 minutes.
Step 4
Add intervals into your workouts. Spend 10 to 20 minutes in your workout alternating back and forth between high and low intensity. The more vigorously you exercise, the more calories you'll burn--even if you increase intensity for just a few minutes at a time, according to MayoClinic.com. Make your high-intensity bursts half as long as your low-intensity bouts.
Step 5
Perform a circuit workout with the rowing machine for a variation. Use the rowing machine, exercise bike, treadmill, elliptical machine and stair climber 60 seconds each, and then jump rope for 60 seconds. Repeat this whole circuit 8 to 10 times.
Step 6
Exercise often enough to see results. Do your workouts four to five days a week and exercise every week.
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