When you’re looking for the right way to burn calories and lose weight, knowing what equipment to use can be overwhelming. There is always the uncertainty of whether you’ll get a full-body workout that’s low impact from your equipment of choice. Look no further than using a rowing machine for weight loss.
In this blog post you will gain a better understanding of why rowing workouts are the best choice for losing weight.
The Science of Rowing to Lose Weight
There’s a reason rowing is a champion for weight loss:
- Calorie-Crushing Machine: A vigorous rowing session torches serious calories. Being able to burn 800 calories per hour is a highly effective fat-burning exercise.
- Full-Body Engagement: Unlike isolated exercises that target one muscle group at a time, using an indoor rowing machine engages major muscle groups simultaneously. From your legs and core muscles to your back, arms, and shoulders, you get a complete workout in one go. Rowing workouts maximise calories burned during your workout and build a strong, balanced physique.
- Metabolic Boost: Rowing’s intensity elevates your metabolic rate (the rate at which your body burns calories). This means your body continues to burn calories even after you step off the machine, thanks to the EPOC (Excess Post-exercise Oxygen Consumption) effect.
- Cardio Champion: A rowing workout for weight loss strengthens your heart and improves lung capacity, which leads to better overall fitness and endurance. As your cardiovascular fitness increases your energy levels improve.
Maximising Your Rowing Workout
Southside Fitness is dedicated to helping you achieve your weight loss goals. Here are some key strategies to maximise your full-body workout using a rowing machine for weight loss:
- Consistency is Key: Aim for 30-50 minutes of rowing, 3-4 times a week. Consistency is ideal for losing weight and building muscle. However, it’s important to listen to your body. If you’re new to the machine and are doing a beginner rowing workout, start with shorter sessions and gradually increase the duration and exercise intensity as you get fitter.
- Variety is the Spice of Life: Don’t get stuck in a rut! Alternate between steady-state rowing (conversational pace) and High-Intensity Interval Training (HIIT) for a well-rounded workout that keeps your body challenged and maximises burning calories. Here are some examples you can try with your new rowing machine to lose weight:
- Steady-State: Row for 30 minutes at a moderate intensity for an intermediate rowing workout where you can comfortably hold a conversation while building endurance and burning fat.
- HIIT: Alternate between high-intensity bursts (rowing hard for 30 seconds) with recovery periods (rowing at a slow pace for 1 minute). Repeat for 20-30 minutes. As an advanced rowing workout, you burn more calories in a shorter amount of time, boosting your metabolism.
- Circuit Training: Combine rowing with other exercises that help you burn more calories and lose weight like bodyweight squats, lunges, and push-ups for a full-body workout.
- Form Matters: Proper rowing form ensures you target the right major muscles and avoid injury. Here’s a quick breakdown of proper rowing technique to get you started:
- Engage your legs for the initial power drive. Push through your heels as you extend your legs.
- Lean back slightly with a flat back, core engaged for stability.
- Pull the handle towards your lower abdomen, not your chest. Imagine your elbows driving back towards your sides.
- Push back with your legs, then extend your arms for a complete stroke.
A Holistic Approach to Rowing Machine Workouts for Weight Loss
An indoor rowing machine is a great choice of exercise to lose weight, but lasting results come from combining exercise with a proper diet. Level up your weight loss with these tips:
Tip 1: Fuel Your Body for Success
Watch your weight loss journey take off with the right nutrition. Creating a personalised meal plan packed with delicious, healthy options will energise you. Think whole foods, lean protein, fresh fruits and veggies, and complex carbohydrates – all the good stuff to fuel your workouts and keep you on track.
Tip 2: Strength Training: Build a Stronger You
Rowing machines are a fantastic versatile workout, but don’t forget about strength training! Adding 2-3 strength training sessions a week helps you build muscle mass, which boosts your metabolism and gives you that toned physique you’re after.
Tip 3: Rest and Recharge: Give Your Body What It Needs
Don’t underestimate the power of rest periods! Schedule rest days to allow your body to recover and rebuild muscle. This ensures you perform at your best during rowing machine workouts and helps prevent injuries. So take a break, recharge, and come back stronger!
Staying Motivated on Your Weight Loss Journey
Sticking with a fitness routine can be challenging, but here are some ways to stay motivated when using indoor rowing machines for weight loss:
- Set SMART Goals: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals. Start with achievable goals and gradually increase your rowing technique for weight loss goals.
- Find a Workout Buddy: Having a partner can keep you accountable and make workouts more fun. Partner up with a friend or join one of our group rowing classes for a fun and social workout experience.
- Track Your Progress: Seeing your improvement is a great motivator. Use fitness apps to keep a log of your workout.
- Reward Yourself: Treat yourself to a healthy reward after reaching a milestone to keep yourself motivated and on track.
Rowing Your Way to Results for Weight Loss
Rowing machines are ideal for weight loss and overall fitness. Whether you’re a beginner, advanced or looking for moderate-intensity exercise, a rowing routine offers a low-impact, full-body workout that burns more calories and builds muscle.
Don’t just hop on the rowing machine and expect magic. Unlocking your weight loss lies in gradually upping your rowing intensity as your fitness levels improve. Make a personalised workout plan, master proper form, and track the progress of your rowing sessions every step of the way.
Losing body weight takes time and at Southside Fitness, we can support you by helping you find the right rowing machine for your needs. So, come on down to Southside Fitness or browse our online store for rowing machines that will enable you to embrace the challenge, and get ready to transform your body and your health.