If you're tired of the same boring treadmill and elliptical workout every day at the gym, row your way to weight loss. Rowing is an exercise that strengthens and tones your entire body, including your arms, legs and abdominal muscles, while burning calories to help aid in weight loss. Whether you're joining a rowing team or using the rowing machine at the gym, rowing can help you lose weight as long as you are burning more calories than you are taking in.
Step 1
Warm up before rowing. To ensure a healthy workout and prevent injury, stretch out your arms, legs and back by doing lunges, touching your toes and lifting your arms over your head. Jog for several minutes to complete the warm-up routine.
Step 2
Sit on the rowing machine and adjust the seat so you can comfortably reach the handle without hurting your back or legs. Grip the handle and make rowing motions to ensure you are comfortable. If you are rowing in a lake or the ocean, ensure you can easily grip the oar from your sitting position.
Step 3
Set a low intensity on the rowing machine, gradually turning up the intensity every 2 to 3 minutes, then gradually turning the intensity down as you reach the last 7 minutes of your workout. The duration of your routine should be between 12 and 15 minutes.
Step 4
Rest for 2 minutes, then start the routine again. "British Rowing" suggests this technique, known as "Interval Training," to maximize total weight loss benefits from rowing.
Step 5
Cool down after two 15-minute rowing repetitions at varying intensity. Slowly jog, then walk to lower your heart rate. Finally, stretch your muscles by touching your toes, doing lunges and reaching your arms over your head until your muscles feel relaxed.
Tips and Warnings
- Participate in a recreational crew or rowing team in your area.
- Consult a doctor before participating in a rowing routine, particularly if you have injuries or health problems.
Things You'll Need
- Rowing machine
- Oars
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