Rowing machines help you lose weight, not only while you use them, but by building muscle that continues to burn calories throughout the day. In addition, rowing machines can be the cornerstone of a successful fat-burning or cardio-building routine. Knowing how a rowing machine works allows you the maximum benefits from its use.
Resistance
Rowing machines offer different resistance settings, allowing you to keep your heart rate elevated by working harder, as opposed to working longer with less resistance. Performing exercise with increased resistance requires more muscle effort and helps build muscle. According to the Mayo Clinic and other medical experts, a pound of muscle burns more calories throughout the course of a day than a pound of fat; using a rowing machine to build muscles helps you metabolize more calories each day, even when you're not working out.
Fat-Burning
By allowing you to decrease resistance levels, rowing machines allow you to maintain a longer workout time, and at a lower intensity level. This lets you achieve different target heart rates (THR). A THR of 60 to 70 percent of your maximum heart rate allows you to exercise in the fitness zone, in which 85 percent of the calories you burn are fat.
To determine your THR, subtract your age from 220 to get your maximum heart rate (MHR). If you are a 30-year-old man, your MHR would be 190. Your THR for the fitness zone would be 190 X .60 to .70, or 114 to 133.
Cardiovascular
Rowing machines allow you to perform aerobic workouts by raising the intensity level of your exercise, either by increasing the machine's resistance setting (which will will cause you to work harder), or by using a lower resistance at a faster rate.
To get into the aerobic zone, your THR should be about 70 to 80 percent of your MHR.
Sport Training
Many sports, like tennis, are anaerobic, and do not use oxygen during the actual points. Training on a rowing machine in the anaerobic zone will help you train the body's energy systems in the same way you'll be using them during an anaerobic sport. These exercises are done at a higher intensity for shorter periods of time. The anaerobic zone workout is done at 80 to 90 percent of THR. This burns more calories than an aerobic workout during the same amount of time, with most calories burned coming from glycogen (carbs).
Flexibility
A rowing machines requires much back and forth stretching of your leg, back, shoulder and arm muscles, past their comfortable range of motion. This results in a total body stretch, which increases your flexibility.
Warning
Rowing machines are notorious for causing lower back pain. Consult with an exercise professional or your physician before using a rowing machine. Even if you are given the go ahead, make sure you read all manuals and instructions to ensure you use the machine properly.
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