The formula for weight loss is simple. Expend more calories than you take in. You can accomplish this by eating less, exercising more, or both. The best way is to modify your diet and find an exercise program that burns a lot of calories in a little time. Rowing is such an exercise. Whether you visit a gym to use the rowing machine or buy your own to use at home, rowing can give you a more intense workout with less impact on joints than other aerobic activities, such as bicycling or jogging.
Step 1
Schedule five or six days a week to work out at a specific time. Row for at least 30 minutes each time and allow additional time for warm-up and cool-down. If you have predetermined workout appointments, you are more likely to exercise than if you need to decide each day whether to work out and when.
Step 2
Warm up with stretches before each rowing session. Since rowing exercises a lot of different muscle groups, stretch each muscle group that you will use. Cool down after each rowing session with the same stretches.
Step 3
Row at a constant intensity throughout the session. Although you can burn more calories at higher intensities, you may tire before the 30 minutes are over and end up burning fewer overall calories. Raise your heart and breathing rates but row at a comfortable pace for you. You should be able to carry on a conversation easily during your row.
Step 4
Row with a friend. This helps keep you motivated on days when you really do not feel like working out. Support is important to maintain a good exercise program.
Step 5
Modify your diet to include fewer calories and more healthy food. If you are taking in fewer calories and burning more in rowing, you will lose weight faster.
Step 6
Keep a rowing log. Note the day, time and duration of your rowing sessions. Weigh yourself once a week and note your weight loss as well. Seeing your progress will help keep you motivated.
Tips and Warnings
- In addition to weight loss, other benefits of a rowing program include increased cardio-vascular fitness and improved muscle mass and tone. Rowing works the upper and lower body at the same time, as opposed to running or biking, which only work the lower body. Try out a rowing machine before you buy it. Some can be noisy.
- Do not undertake or change your exercise program significantly without a doctor's approval.
Things You'll Need
- Rowing machine
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