Can You Lose Belly Fat On A Rowing Machine


Can You Lose Belly Fat On A Rowing Machine

Losing the stubborn belly fat can be quite challenging, and without a right approach you will not get anywhere. So, you need to use the right technique and be consistent with it to achieve the slim waist that you are aiming for. Rowing is considered to be an efficient way to build and define your muscles. But how efficient is it for cutting down belly fat? In this article, we tell you whether or not you can use a rowing machine to lose belly fat.

Can You Lose Belly Fat On A Rowing Machine?

Yes, you can definitely lose belly fat on a rowing machine. Exercising daily with a rowing machine will help you lose weight from the belly, face, shoulders, chest, legs, and arms, but you will have to be extremely patient to see the results. The key to achieve the desired result is persistence. This is because fats around the belly, thighs, lower back, and hip will take more time to shed-off. The primary focus should be on shedding the body fats first, and then you will lose the belly fats. Therefore, it will take time before you can see the desired results.

How To Use a Rowing Machine For Weight Loss?

We have often seen people scooting back and forth while tugging the handle; which is wrong. In order to prevent injuries and achieve desired results, you must know the right way to use the machine. Basically, your position on the rowing machine should reflect the leg drive and hands of the rower on the water. Here are some steps that you should use when using a rowing machine:

  • When you start, make sure to sit up straight and let the seat move forward in a way that it is hinging at your hips. Your shoulders should be in front of the hips while your arms are straight and your hands on beyond the knees.
  • Make sure to keep your back, core, arms, and shoulders engaged when you drive with your legs while pushing the seat away from the flywheel.
  • While driving with your legs, open your hips to allow your body to swings back to an 11 o’clock position
  • When swinging your body back, bring the hands towards the lower ribs to complete the strokes.
  • Finally, reverse the motions to go back to the starting position in one switch motion.

How Often Should I Row?

Basically, the gist is; the more you grow, the faster you will get the results. While this is the general rule, your body needs time to adjust to the challenge of your new exercise routine. Therefore, starts your rowing workout with a practical approach.

To begin with, you can do 10 to 15 minutes of workout and gradually increase the length as you get stronger. Start by setting a small goal; when you achieve it, increase the intensity level a notch higher. Moreover, you can also switch between 300 minutes of moderate-intensity exercise every week or 150 minutes of vigorous-intensity exercises.

How Many Calories Do You Burn Through Rowing?

The calories you burn through rowing vary depending on different factors such as the intensity of exercise, body size, the kind of machine you are using, etc. So there is no definite way of determining how much calorie you will burn but following are the calories that you burn every 15 minutes then per hour depending on various body weight.

Weight Light (15 min/1 hr) Moderate (15 min/1hr) Vigorous (15 min/1 hr)
135 lb 53/214 107/427 130/519
145 lb 58/231 116/462 140/561
155 lb 61/245 122/490 149/595
165 lb 66/263 131/525 159/638
175 lb 70/280 140/560 170/680
185 lb 74/294 147/588 179/714
195 lb 78/312 156/623 189/757
205 lb 81/326 163/651 198/791
215 lb 86/343 172/686 208/833
225 lb 89/357 179/714 217/867

How Rowing Machine Helps In Overall Fitness?

The rowing machine is considered an all-body workout and for all the right reasons. This is because it works multiple muscles together and targets different fitness issues. Here are some of the prominent benefits of rowing machine include:

  • It Is An Excellent Aerobic

Irrespective of your age, a majority of fitness plans have aerobic exercises involved. The reason behind is that these exercises help in increasing stamina, losing weight, and strengthening the immune system. Since it uses a different set of muscle groups, a rowing machine is an excellent way to raise the heart rate and boost the intake of oxygen for an excellent cardio workout. Rowers come with adjustable resistance, so you efficiently target heart rate.

  • It is a Great Substitute For Elliptical or Treadmill

A rowing machine is often an overlooked exercise machine. But once you compare it to the benefits of other machines like elliptical and treadmill, you will understand its versatility. For example, a treadmill centers primarily on the lower body, whereas when you use a rowing machine, you are working both your upper and lower half of the body. Moreover, with each stroke, the machine works on your abs as well. Another benefit of owning the rowing machine is associated with storage. So, when the rower is not being used, you can simply fold it and store it away, thereby saving space in your house.

  • It Helps In Increasing Endurance

The lack of endurance impacts your ability to perform physical activities properly. Similar to any other exercise, working out with a rowing machine may seem challenging at first, but if you are persistent, rowing machines can contribute to increasing endurance and offer more energy. Since rower is a cardiovascular exercise machine and targets different muscle groups, it offers more potential than other forms of workout equipment. Therefore, if you use it consistently, you will be able to improve your stamina and develop strong metabolism. And when you have more energy, you are able to do more work without any trouble.

  • Low-Impact Cardio

For people who are overweight or the ones suffering from the joint problem, it would be riskier to start your workout journey with high-impact workouts. But, a rowing machine is an excellent substitute for people who have difficulty performing weight-bearing exercises like hiking, walking, running, yoga, etc.  Rowers are stationary, so they offer necessary stability. Additionally, their low impact motion helps in minimizing stress on the joints. Therefore, it offers an excellent way to strengthen your knees post-surgery. People often complain about back sprain with rowing machines, but it can be avoided by using the right technique to row.

  • An Equipment Which Is Fit For All

If you are just starting out your fitness journey, then you might feel overwhelmed looking at the complicated workout machine.  Therefore,  for people who are just starting out, a rowing machine proves to be the best equipment. In fact, this easy to use fitness machine is perfect for people of all different fitness levels. This is because it allows you to start with low-intensity exercises, and as you get stronger, you can increase the level of intensity.  So, it provides you with customization, allowing you  to achieve different levels of fitness goals with one equipment.

How Much Weight Can You Lose Using A Rowing Machine?

One pound of fat is proportionate to around 3,500 calories. So if you want to lose one pound of weight in a week, you have to create a calorie deficit of 500 calories every day for the entire week. Moreover, if your aim is to lose 2 pounds of weight in a week, then you have to create a calorie deficit of 1,000 per day for the week. However, it is not recommended to try to lose weight faster and be on extreme calorie deficit. Therefore, the best way to accomplish a healthy calorie deficit is to create a balance between exercise and diet. Therefore, if you weigh 125 pounds and perform moderate row machine exercise for 30 minutes, then you can burn 210 calories.

Does A Rowing Machine Burn Fat Or Build Muscle?

Along with weight loss, the rowing machine is a great way to build muscles without excessively bulking up. This is because it works to offer a high-intensity workout for a different group of muscles in the body. Contrary to other machine-based exercises, rowing machines target eight muscle groups simultaneously that encompasses 86% of the muscles in the body. Moreover, when you use a rowing machine, it activates the lower body, including glutes and quadriceps, upper body like lats and deltoids, and core muscles simultaneously.

Are 20 Minutes Of Rowing Enough?

If you are using a rowing machine to maintain good health, then 30 minutes of moderate rowing is ideal. Additionally, you can choose 15 minutes of vigorous per day. However, if you are using rowing for losing belly fat, then you might have to do more.  To begin with, you can focus on getting 300 minutes of moderate-intensity exercise every week or complete 150 minutes of high-intensity exercise per week. subsequently, when you feel stronger you can increase the timing or the intensity of the exercise.

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