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December 24, 2021 4 min read

Nowadays, with the improvement of people's materialistic standard of living, the rich variety of food is a great temptation to people's taste buds. In addition, due to the irregularities in lifestyle caused by busy work schedules, more and more people are becoming obese. Obesity not only makes us feel unsatisfied with our bodies, but also seriously affects our health. Therefore, more and more attention has been paid to the troubles and threats it brings to people. Although there are a large number of home fitness equipment on the market that can help you with your fat loss journey at home, we all know that rowing exercise is an effective whole body exercise. It's a great way to burn calories, strengthen and tighten muscles and is the perfect machine to help us get rid of fat. Below, we have listed a few tips for burning more calories on the rowing machine. If you can use them while rowing, they will help you lose weight better and get in shape for your ideal body.

1. Stretch before and after exercise
Pre-exercise and post-exercise stretching is essential. Many people may be curious about this. As rowing machine workout use several muscles intensively, it is vital to prepare them by stretching. When stretching focus on stretching your legs, feet, knees, hips, thighs and back. Stretching before rowing increases the flexibility and elasticity of muscle ligaments and increases the range of motion of joints, which can prevent injuries to muscles, ligaments and joints during exercise. At the same time, it can wake up all the motor organs of the whole body, mobilize the activity of all cells, and prepare for further exercise, so as to achieve better weight loss effect. The stretching after rowing can prevent the accumulation of creatine in muscles, thus playing a role in relieving muscles. More importantly, it prevents your legs from getting thicker, gives you more shape and texture to your legs and improves the coordination and stability of your body muscles.

2. Try a HIIT workout
Trying high-intensity intermittent exercise on the fitness rowing machine is the most effective way to burn calories. After you have stretched and completed your warm-up, mix in three sets of powerful rowing. In these few seconds, you will exercise your muscles more strongly and increase your overall ability while burning calories. Your rhythm should remain roughly the same throughout the interval, but you should pull hard with your core and arms and push hard with your feet to row at a faster speed. Try sprinting or rowing as hard as possible for 1 minute, and rest for 1 minute or more by rowing slowly until your heart rate returns to normal. Repeat for 20 minutes or as long as you want. The number of rowing times per minute can be increased in turn, so as to achieve maximum calorie burning in a short time.

Hiit on the Rowing Machine

3. Do endurance training
Although high-intensity intermittent exercise can burn calories to the greatest extent, slow and steady endurance training is also very effective for weight loss and is the best way to get used to rowing for a full body workout. The long duration of the exercise will help you burn a lot of calories. Adjust the rowing machine to a medium resistance and start rowing at what you consider to be a moderate speed and maintain this speed for 30-45 minutes, aiming for a heart rate of 120-150 beats per minute. Keeping your heart rate keeps your body in a stable state.

4. Mix rowing workout
Try mixing your workouts with shorter high intensity interval training and longer endurance rowing workouts so that you can stay in peak fat burning mode. This is because if you keep doing the same exercises, your body will reach a steady state, regardless of the intensity. You won't gain much from continuing to maintain the same level. When you combine these two workout types, you will find that you will reap faster weight loss results than if you just focus on steady state cardio for the same number of hours per day.

5. Perfect your rowing skills
Proper rowing technique can effectively ensure the burning of fat. When rowing, sit up straight with your chest straight and keep your eyes on the front. Then tilt your body slightly when driving down with your legs and driving with your arms, and keep the straight arm posture when pulling back. In this way, you will keep your respiratory tract open, and rowing training will be more effective. At the same time, you should pay more attention to your legs when you exercise on the rowing cycling machine. By pressing your legs into your heels every time you paddle, you will exercise more muscles in your lower body. The order of exercise is legs, hips, arms, hips, and finally your legs. This will make you burn calories for a long time after finishing your exercise.

Rowing machine is indeed a piece of effective exercise equipment for losing weight, but in the matter of losing weight, besides exercise, please don't ignore the importance of diet. Only the combination of reasonable exercise and healthy diet can give you an ideal figure.


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