For fitness enthusiasts seeking a high-intensity, low-impact workout that sculpts muscle and improves overall health, the rowing machine reigns supreme. But beyond building muscle and enhancing cardiovascular health, rowing machines have another enticing benefit: serious calorie burning.
If you’re looking to shed some pounds or maintain a healthy weight, understanding how many calories you burn while rowing is key. Let’s look into the potential of rowing machines, explore factors that influence calorie burn and provide tips to maximise your results.
Why A Rowing Machine Workout Burns So Many Calories
Compared to many traditional cardio machines, rowing workouts offer a unique advantage: they engage multiple muscle groups. From your legs and core to your back, arms and shoulders, a single rowing stroke works a multitude of muscles simultaneously. This translates to a higher metabolic equivalent of task (MET), a unit that measures the energy expenditure of physical activities. The higher the MET value, the more calories burned.
Studies suggest that a moderate-intensity rowing session for a 70-Kilo person can burn around 210 calories in 30 minutes. This translates to a whopping 420 calories for a one-hour rowing workout. However, it’s essential to remember that this is just an estimate. The actual number of calories you burn while rowing depends on several factors.
The Calorie-Burning Equation: Factors Affecting Your Rowing Workout
Let’s delve deeper into the factors influencing calories burned during a rowing workout:
Body Weight
The heavier you are, the more energy your body needs to exert during exercise, leading to a higher calorie burn. Individuals with more muscle mass also tend to burn more calories at rest due to an increased basal metabolic rate (BMR).
Intensity
Duration
The longer you row, you’re more likely to experience maximum calorie burn. While a shorter, more intense workout can be effective, extending your rowing session allows you to burn more total calories.
Technique
Fitness Level
Strategies to Maximise Calories Burned
Now that you understand the factors influencing burning calories, let’s explore how to make your full-body workout rowing to be more calorie-torching:
- High-Intensity Interval Training (HIIT): Alternate between intense rowing bursts on your indoor rowing machine with short recovery periods. This keeps your heart rate elevated and burns more calories in a shorter time. For example, try a 30-second all-out effort followed by a 60-second rest period. Repeat this cycle for 10-15 minutes for a quick and effective way to burn calories.
- Incorporate Resistance: Many rowing machines allow you to adjust the resistance level. Increasing resistance is like strength training and it further boosts calories burned. Think of it as adding resistance bands to your traditional cardio – it increases the challenge and helps you burn more calories.
- Focus on Form: While pushing yourself is important, proper rowing technique is crucial. Undertaking rowing classes with certified instructors can guide you on proper form to maximise calories burned and prevent injury. Maintain a straight back, engage your core, and use your legs for the initial power drive.
- Interval Training with Weight Training: Combine your rowing workouts with weight training exercises in between intervals. For example, perform a set of squats or push-ups during your recovery periods between rowing intervals.
- Track Your Workouts: Investing in a heart rate monitor or using a fitness tracker app allows you to monitor your calorie expenditure and adjust your workout intensity accordingly.
Beyond Calories Burned: The Rowing Machine's Bonus Benefits
While rowing machine calorie burn is a significant advantage, rowing offers a multitude of other benefits for your overall health and fitness:
- Improved Cardiovascular Health: A regular rowing exercise routine strengthens your heart and lungs, leading to better endurance and improved cardiovascular health. The repetitive nature of rowing increases your heart rate and breathing, mimicking the effects of running or cycling but with less impact on your joints.
- Full-Body Workout: As mentioned earlier, rowing engages a large number of muscle groups, promoting overall strength and muscle development. A single rowing stroke works your legs for power, your core for stability, your back and shoulders for pulling, and your arms for control.
- Low-Impact Exercise: Unlike running or jumping jacks, rowing is a low-impact exercise that’s gentle on your joints, making it suitable for people with joint pain and injuries or those who are overweight.
- Boosts Core Strength: A strong core gained through rowing machine burn is essential for good posture, stability, and preventing back pain. The constant engagement of your core throughout the rowing stroke helps improve your overall balance and core stability.
- Improves Mental Toughness: Pushing yourself through a challenging rowing workout can build mental resilience and improve your ability to persevere through difficult tasks.
- Stress Reduction: Exercise is a well-known stress reliever, and rowing is no exception. The rhythmic motion of rowing and the focus required during a workout can help clear your mind and reduce stress hormones.
- Improves Coordination: Rowing requires coordinated movement between your upper and lower body, and with practice, it can improve your overall coordination and body awareness.
Row Your Way to Fitness While Burning Calories
As a full-body workout powerhouse, a rowing machine is the perfect workout equipment for burning calories. Whether you’re a newbie rower looking to lose weight or a fitness fanatic craving a challenge, there’s a rowing machine workout waiting for you. At Southside Fitness, we can help you choose from our selection of rowing machines that will help you burn more calories and become a fitter you.
