Looking to burn the most calories during your workout? Well, you’re in luck! According to Harvard Medical School’s Harvard Health Publications:
- 30 minutes of rowing at a moderate pace will burn approximately 210 calories for someone who weighs 125 pounds, and 311calories for someone who weighs 185 pounds.
- 30 minutes of rowing at a vigorous pace will burn approximately 255 calories for someone who weighs 125 pounds, and 377 calories for someone who weighs 185 pounds.
That’s all for just 30 minutes of sitting down and rowing. Sounds easy and fun, right?
It’s well known that trying to get in shape and lose weight can be a never-ending battle. The first hurdle of actually starting an exercise regime seems almost impossible, especially if you’re overweight or very unfit. So why choose the rowing machine over other workout equipment? First of all, it’s safe and super easy to use. Even though it’s a full body workout, being low impact, it doesn’t put a lot of stress on your body and joints. And virtually anyone can do it! The fact that you work out while sitting down makes it a perfect option if you’re overweight or really out of shape.
Rowing machines give you the freedom to set your own pace so you can customize your workout routine to fit your personal goals. If you’re too shy or too busy to go to the gym, purchasing a rowing machine for your home is a great option. A lot of rowing machines pack down to a manageable size and are easy to move around the house. Keep in mind that no other exercise equipment engages as many muscles at once as the rowing machine. So, when it comes to maximizing your calorie burn, why not trade in that treadmill or exercise bike and consider a rowing machine? Another bonus is that at most gyms, the wait time for a rowing machine is often less than the more “popular” workout equipment.
The two things you want to focus on during your rowing workout are the stroke rate – the number of rowing repetitions per minute, and the split time – the force of your movement. When looking to have a more intense cardio workout (which means burning maximum calories!) you want to increase your stroke rate – think the faster the better! However, if you’re interested in building more muscle, then a lower stroke rate with more resistance will help achieve this. The beauty of the rowing machine is that you can pick and choose which type of fitness you want to work on, mixing it up throughout the week.
Don’t forget that rowing engages the entire body in a highly effective workout. Because of this, it can be more exhausting, and more effective, than other cardio programs. Ideally, you can workout for 30-50 minutes for the best weight loss achievements. In order to sustain your energy for this full duration, it is recommended to keep your stroke rate at or below 20-30 strokes per minute. Other ways of attaining your weight loss goals are to incorporate interval training: try a moderate pace of 20 or less strokes per minute. Then, after 5 minutes, increase it to 30 strokes for one minute. Go back to your lower rate and keep this up for the full 30-50 minute workout.
Consider using a rowing machine. You might be surprised at the results you’ll get from this highly effective, low impact, calorie burning, full body workout. What’s not to love?