Quick Fat Loss and Conditioning Through Rowing Exercise
If you desire to go on a diet and burn fat automatically while boosting your anaerobic, aerobics and total stamina… and yet you’re sick to death of running right from the start in that case you’re going to enjoy this article about rowing.
Yesterday I did another one of my rowing workouts on the rowing machine at the gym and boy did it kick my ass ” AGAIN! This article will teach you all about rowing for exercise, why you should do it, and the most effective way to do rowing exercises to burn fat fast
What Is Rowing All About?
Rowing is an exercise where you get on a machine with a handle attached to a cable of some type and you place your feet in stirrups. You then row by pulling the cable backwards towards your chest as you push with through your heels (similar to a squat movement). The seat you sit on moves backwards so you can push yourself away.
Why Do You Need To Row?
When most people think of cardio training they only think of running. Running is breathtaking and all that, but then again, I get tired of it after a short while. I definitely cant stand long slow steady state cardio at any rate, and any time I run I do perform sprint interval training.
But rowing is a great exercise because it is more upper body dominant, and will give you a break from traditional cardio exercises like running, bicycling, etc.
Its also one of the few cardio exercises that touches all the key muscle groups, together with quads, biceps, triceps, lats, glutes and abs.
Its awesome for your cardiovascular training, and you can perform interval training on it without difficulty for the reason that you can adjust both the resistance level of the row, and you can adjust your speed with no trouble (like on a bicycle).
How Should You Row For Maximum Fat Loss?
Here’s the workout I did yesterday and the one you should try if youre in good shape and want to torch some body fat off quickly. It only takes FIVE to SIX minutes, but I promise you you’ll know you had a great workout!
Here’s how to do it:
* Row at a continuous pace for 1-2 minutes to loosen up
* Work Interval: At the minute mark Row as hard and fast as you can for 20 seconds
* Rest Interval: Row at your warm up pace for 10 seconds
* Repeat your work/rest interval 8 more times
* You’re through!
Now’s the time to get up, tell your heart its NOT going to break through your chest and if necessary, you may have to puke. By round 6, 7 and 8 you’re going to REALLY be winded and think you cant keep going (this is if you’re really rowing as hard and fast as you can during your work intervals)
In spite of this stick it out ” you wont be going that fast in your last couple rounds but the important part is Amount of effort in short you are MAKING AN EFFORT to row as quickly and as intense as you can (though you can only handle an average speed).
Whats So Fantastic About This Exercise?
This is the well-known tabata procedure. Researchers discovered that people who took pleasure in the routine five days a week for six weeks developed their full aerobic capacity by 14% GOOD THING, they also increased anaerobic capacity by 28%.
In addition, scientists observed the people behind the tabata protocol burned 9 TIMES MORE FAT than a group that trained for an hour a day (performing steady-state aerobics). And your metabolism stays revved up and burns more fat up until 48 hours after the Tabata protocol.
When Do You Have To Execute This Workout?
Check it out on your rest days. You can move between a cardio workout of sprints and a cardio workout this way with rowing to keep your body from adapting and for variety in your cardio routines. If you’re keeping an eye on the DoubleYourGains 3-5 program you’ll have 2-3 rest days each week. You could do this rowing routine on a single rest day and a different cardio routine on the other to keep it innovative or just do this routine on both days, its your pick.
You”ll get a better feel for how often you can do this routine and still recover once you’ve done it a few times. So get out there and try it today!