Rowing Exercise For Fast Fat Loss and Conditioning
If you want to lose weight and burn fat fast while increasing your anaerobic, aerobics and overall endurance but you’re sick and tired of running all the time then you’re going to love this article about rowing.
Yesterday I did another one of my rowing training on the rowing machine at the gym and boy did it kick my ass ” FOR A SECOND TIME! This article will inform you all about rowing for exercise, why you must do it, and the most efficient way to execute rowing exercises to lose fat in no time
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 Should You Row?
When most people think of cardio training they only think of running. Running is enjoyable and that, but I get bored of it after a short while. I certainly cant stand long slow steady state cardio besides, and any time I run I do execute sprint interval training.
But rowing is a fantastic workout since it is more upper body dominant, and will give you a time out from conventional cardio workouts such as running, bicycling, and all that.
Its one of the few cardio exercises too that reaches all the main muscle groups, counting quads, biceps, triceps, lats, glutes and abs.
Its excellent for your cardiovascular training, and you can execute interval training on it without problems since you can adjust both the resistance level of the row, and you can change your speed effortlessly (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 exactly how to perform it:
* Row at a constant pace for 1-2 minutes to get loose
* Work Interval: At the minute mark Row as intense and quickly as you can for 20 seconds
* Rest Interval: Row at your warm up time 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)
Yet carry on ” you wont be going that fast in your last couple rounds but the important part is Greatness of effort in other words you are ATTEMPTING to row as promptly and as powerful as you can (although you can only deal with a moderate speed).
Whats So Cool About This Training?
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%.
Whats more, scientists noticed the people following the tabata protocol burned 9 TIMES MORE FAT than a group that exercised for an hour a day (doing steady-state aerobics). And your metabolism stays revved up and burns more fat for up to 48 hours after the Tabata protocol.
When Do You Need To Perform This Exercises?
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!
Tags: Muscle Building