- How Long Should I Row On The Rowing Machine?
- What Is The Right Rowing Machine Technique?
- What Are The Best Rowing Workouts?
- Should You Row Every Day?
- Can You Get In Shape By Just Rowing?
- Is Rowing Bad For Your Knees?
A rowing machine is great workout equipment. It targets your lower body and upper to provide an all-inclusive workout in an easy and efficient manner. But, you should know how much you have to use the rowing machine to get the desired results. If you use it less, then you will not get the desired results. Similarly, if you use it too much, there might be a higher risk of getting injured.
In this article, we tell you how much you should row on a rowing machine and all important information related to it.
How Long Should I Row On The Rowing Machine?
Honestly, there is no exact answer to this question. The time you should spend on the rowing machine depends on your ultimate fitness goal. Let’s understand the time duration you have to spend on a rowing machine.
When Maintaining Your Overall Health
The Department of Health and Human Services (DHHS) recommends adults to get at least 150 minutes of moderate cardio exercise per week. Moreover, they can also choose 75 minutes of high-intensity cardio exercises every week. Although using a rowing machine needs full-body power, it is categorized more as a cardiovascular activity.
Your rowing exercise can count as a moderate or vigorous-intensity workout, based on the resistance level you have set on the machine and how fast you can row. If you are using a rowing machine moderately for 30 minutes a day and five times a week, then you can easily complete 150 minutes of recommended cardio exercise. Furthermore, if you row at high intensity for 15 minutes a day and five days a week, then also you achieve the minimum recommended workout duration. You also have the option to combine the rowing exercise with other forms of aerobic exercises like running, walking, cycling, swimming, playing sports, etc.
When Achieving A Sports Goal
If rowing is included in the sports training regimen, then you take assistance from your coach to set a goal. Basically, when rowing for sports, your body is introduced to challenges for it to adapt to them. If your goal is to build endurance, then you should row steadily for a long time. On the other hand, if your goal is to build sprint speed, then you should focus on doing sprint intervals.
Furthermore, if you are a professional rower who is looking to build more power, then you will focus on doing a ton of power strokes during the practice.
When Rowing For Weight Loss
The duration recommended by the DHHS is sufficient for maintaining good health. But, if your goal is to lose weight, then you have to row longer. According to DHHS, you receive more health benefits when you double the exercise. This means that you should do 300 minutes of moderate-intensity exercise in a week and 150 minutes of vigorous-intensity exercise. So if you are just starting out your weight loss quest, then this is a good place.
The amount of calories your burn depends on various factors, including duration of the exercise, intensity, body composition, body weight, and genetics.
For instance, if a 155 pounds person indulges in 30 minutes of moderate-intensity rowing, then he or she will burn 260 calories. Moreover, if the duration of the exercise is increased to an hour, then he or she can burn 520 calories. So in a week, moderate-intensity rowing can help you burn up to 2600 depending on your intensity.
What Is The Right Rowing Machine Technique?
Using a rowing machine is not difficult. In fact, with proper instructions and focus, you can learn how to use a rower in no time. Moreover, when you are using the machine, have someone watch you, and compare the right position via picture or video reference. When it comes to rowing, there are certain fundamentals that you should be aware of. This is because different movements come together while rowing.
- Keep your arms, head, and shoulders straight. Ensure that your shoulders are not hunched.
- Lean your upper body forward from the hips while keeping the shoulders at the front of the hips.
- Keep the shins at a vertical angle but make sure you do not move over perpendicular.
- You can lift the heels as needed.
- Initiating the drive-by asserts pressure with your legs. Subsequently, swing back through your vertical position prior to doing an arm pull
- Your hands should move in a straight line on the flywheel. But you can relax your shoulder.
- Use your core muscles to offer your back the necessary support to lean your upper body slightly backward.
- Legs should be extended, and the handle must be held below the ribs.
- Keep your shoulders low while keeping the wrists flat and grip relaxed.
- Keep your arms extended until they are straight prior to leaning towards the flywheel from the hips.
- Bend your knees and slowly slide the seat forward on the machine’s monorail.
What Are The Best Rowing Workouts?
Along with a rowing machine in a conventional manner, you can also use the machine to do various exercises. So you will be able to get the most out of your investment. Here we are sharing some of the exercisings that you can do using rowing machines:
- Position yourself on the rower with both your legs extended, and then hold the handle with your hands in an underhand grip.
- Extend your arms slightly upward while leaning your torso back to 45-degree.
- Curl your palms so that they are facing towards your forehead.
The Row And Burpee
For this workout, you will need a partner.
- Start this exercise by rowing 500 meters. Then get off the machine and let your partner row for the same distance.
- Once your partner is done, get back on the machine and row for 400 meters, then let your partner do the same.
- Continue doing this until you both reach 100 meters.
The Calorie Count-Up
- Set a timer for the one-minute interval. So the main goal of this exercise is to burn a specific amount of calories before the one-minute ends
- In the first minutes, you will row for five calories.
- Take a rest for one minute and then start rowing for six calories per minute.
- Try to complete as many rounds as possible, making it a minimum of 15 minutes workout.
Should You Row Every Day?
Although the short answer is yes, it depends on the intensity of exercise. If you have just started out, start slow, and let your body adapt to the challenge; if you are feeling sore, take rest the next day. This is because your body needs time to rest and repair the muscles. So when you grow excessively, it can result in injuries. Be knowledgeable about the right training technique so that you can avoid overtraining. Consult your trainer regarding your fitness needs, develop a plan, and stick to it.
Can You Get In Shape By Just Rowing?
Rowing is an excellent calorie-burning exercise that works great to tone your body. With a dedicated workout schedule, you will be able to see the difference in weeks. However, if your muscles are not in good shape and you have excess body fat, then it will take a tie to see the result. Basically, you should focus on building your strength and endurance slowly prior to boosting the intensity of your workouts.
Start small while focusing on the back posture and flexing your upper body to develop adequate leg, abs, and back strength.
Is Rowing Bad For Your Knees?
Rowing is an exercise that builds to strengthen your muscles. So it does not have any harmful impact on the health of your knees. However, make sure you have to use the right technique. This is because there are chances of knee injuries when you are not using the machine properly.