Rowing is great way to lose weight and increase your aerobic capacity. While a comprehensive and thorough rowing program can be hard to come by, rowing can be both fun and effective because of the variety of muscles groups challenged during such a total body movement.
You Get What Your Work For
When it comes to any exercise, including rowing, you only get the results you work for. The harder you work, the more calories you will burn. Because rowing requires you to use so many muscle groups, it can be very challenging. However, this is no reason to shy away from such an effective exercise. It may be best to start with just a few minutes or intervals and work up to more.
Longer Sessions Burn More Calories
Like any exercise, the longer you row, the more calories you will burn. If you plan on making rowing your primary form of aerobic exercise, it is recommended that you vary your program from day to day. This goes for most exercises because your muscles adapt to the movement and are no longer challenged if you are using them in the same way each time you workout. You may row at a moderate pace for 30 to 45 minutes one day and on the next day work in 3 to 4 minute intervals, bursts of high intensity work alternating with periods of recovery. If your goal is weight loss, cardiovascular exercise should be a part of your routine at least three times a week, alternating steady state sessions -- one pace for the entire session -- and intervals. This means you should be rowing at least three times a week if you have chosen this as your primary form of aerobic exercise.
Go The Distance
You may also vary your workouts based on distance. For example, if you are rowing 3,000 meters, you can pull extra hard ten times every 500 meters. Increasing your effort every 500 meters for 2,500 meters or some variation of this is also an option.
What Muscles Are You Working?
The great part about rowing is that so many muscles and joints are put through a full range of motion. Your ankles knees, hips, core and arms will all be challenged. When rowing, there are four different movement patterns involved: the catch, the drive, the finish and the recovery. The muscles of your back, arms and legs are constantly engaging and disengaging to move your body through these four parts of the movement.
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