Rowing is a fun exercise, to say the least. But you’re not working out just to have fun, are you?
Of course not! The primary goal of working out is always to get in shape. Whether you want to increase your core strength, or are looking to lose weight fast, there’s a goal to achieve. And knowing the right way to achieve that goal is very important for success.
While rowing is one of the most beneficial exercises, doing it wrong can turn out to be a futile endeavor. Unless you are using the rower in the right way, the results are going to be far from perfect.
Howdy! I’m Michael Shaw. And today, I’m going to let you in on some secrets that can help you shed a few pounds using some of the best rower machines for weight loss. By sticking to these guidelines, you can be sure to have a lean body in no time.
So, let’s jump straight into the thick of things.
The Right Way To Row
Sit Straight And Tall
The first thing that I’d like to share with you is a tip I got from my friend Jacob, who’s also a trainer at my gym. The key to losing weight is burning more calories, and the best way for this is by engaging your core.
This, of course, requires the right body alignment during rowing. For best results, make sure you sit as tall as possible, with your head held high and squared shoulders. This helps to keep your internal airways unclogged, and thus contributes towards increasing your rowing efficacy.
Look To Your Legs
While most people consider rowing to be an exercise focused on the upper body, it’s essential to understand that rowing engages the lower limbs equally. I’ve found that by driving my legs into the heel-rest with each stroke, I can work the larger muscles in my lower body. Now, this connection with the feet helps me to burn more calories and hence lose weight better and faster.
This is one of the most crucial rowing strategies. In this technique, after warming up, you commit to a round of strokes following a particular rowing style. I usually prefer Tabatas or Power Strokes for a specific interval of time (for more info, click here).
This should be followed by a brief period of rest, and then another set of reps. By incorporating intervals in any regime, you give your body a well-rounded workout, and at the same time, give it ample scope to recover and replenish. Rest periods are, of course, dependent on the rower and usually vary from person to person.
Do The Ladder Drill
Now, don’t get worked up, I’m not asking you to row with a ladder in tow! The ladder drill is a simple process in which the number of strokes you are putting in per minute increases at a steady pace, till you reach a maximum number of strokes (the ladder’s top).
After this, continue to decrease the number of strokes per minute, until you reach the first level that you began. The ladder drill increases the speed and intensity of rowing, and this helps to burn calories faster.
Mix And Match
Rowing doesn’t have to be boring, and you don’t need to go through the same reps day in and day out. In fact, for best results, it’s suggested that you incorporate several rowing regimes, and mix them up according to your preference.
This means performing ladder drills and interval sessions with endurance-style strokes. And you don’t have to do them all on one day; in fact, it’s best to spread it out over the week and try out different styles on alternate days. This will help you combine both strength and cardio training, and hence deliver better results.
Right Diet And Rest
Finally, this is perhaps the most critical part of your rowing regime, and also the one you are most likely to neglect. Unless your rowing regime is accompanied by the proper diet and rest, you’re certainly not going to get the best results.
So make sure to give your body a low-calorie, nutrient-rich diet that fuels metabolism rates and speeds up the weight loss process. Also, keep in mind that along with working out, rest is important; so lay off the workout routine one day a week. This’ll allow your body to recover and thus enable it to continue on the regime without the risk of burnout.
I’ve been rowing for quite some time now, and I can tell you that it’s one of the most beneficial forms of exercise. But only if done rightly.
I like to combine power strokes and endurance strokes to get the maximum effect. For me, at least, this has given the best results. And on Wednesdays and Saturdays, I also throw in a few rounds of ladder drills for good measure.
This, coupled with a veggie-rich diet, has allowed me to reach my ideal BMI in record time. And none of this would have been possible without the guidance of my friend Jacob (kudos to you man!). With such excellent results, rowing has become my go-to exercise.
If you’re wondering which rowing machine would be ideal for beginners, read my guide on the top rowing machines under $300.
Rower machines can be excellent tools for losing weight, but only when used correctly. And I hope that by sticking to the above best practices, you’ll be able to improve the efficacy of your rowing regime.
Just remember that rowing is not a one size fits all solution, and results are sure to vary from person to person and regime to regime. So make sure you consult with your trainer before settling on a particular workout program. And be certain that once you pick a routine, you stick to it, no matter what.
And with that, I’ll take my leave. Bye, and keep rowing!