Quick Fat Loss and Conditioning Through Rowing Exercise
If you want to lose weight and burn fat fast while increasing your anaerobic, aerobics and overall endurance but you're sick and tired of running all the time then you're going to love this article about rowing.
Yesterday I did another one of my rowing training on the rowing machine at the gym and boy did it kick my ass " FOR A SECOND TIME! This article will inform you all about rowing for exercise, why you must do it, and the most efficient way to execute rowing exercises to lose fat in no time
What Is Rowing All About?
Rowing is a workout where you get on a machine with a handle connected to a cable of some type and you position your feet in straps. You subsequently row by pulling the cable backwards towards your chest as you thrust with through your heels (like a squat movement). The seat you sit on moves towards the back then you can push yourself away.
Why Do You Have To Row?
When most people think of cardio training they only think of running. Running is great and all, but I get sick of it after a short while. I absolutely cant stand long slow steady state cardio anyways, and any time I run I do sprint interval training.
But rowing is a great exercise because it is more upper body dominant, and will give you a break from traditional cardio exercises like running, bicycling, etc.
Its also one of the few cardio exercises that hits all the major muscle groups, including quads, biceps, triceps, lats, glutes and abdominal muscles.
Its awesome for your cardiovascular training, and you can perform interval training on it without difficulty for the reason that you can adjust both the resistance level of the row, and you can adjust your speed with no trouble (like on a bicycle).
How Should You Row For Maximum Fat Loss?
Here's the exercises I did yesterday and the one you must check out if you're in good shape and want to burn down some body fat off in no time. It only takes FIVE to SIX minutes, but I guarantee you you'll know you had a fantastic workout!
Here's how to execute it:
* Row at a constant pace for 1-2 minutes to get loose
* Work Interval: At the minute mark Row as intense and quickly as you can for 20 seconds
* Rest Interval: Row at your warm up rate for 10 seconds
* Go over your work/rest interval 8 more times
* You're finished!
Now's the time to be on your feet, tell your heart its NOT going to break through your chest and if push comes to shove, you may want to throw up. By round 6, 7 and 8 you're going to REALLY be short of breath and think you cant continue (this is if you're really rowing as powerful and promptly as you can during your work intervals)
In spite of this stick it out " you wont be going that fast in your last couple rounds but the important part is Amount of effort in short you are MAKING AN EFFORT to row as quickly and as intense as you can (though you can only handle an average speed).
Whats So Fantastic About This Exercise?
This is the famed tabata protocol. Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% PLUS, they also improved anaerobic capacity by 28%.
Besides, scientists became aware that the people in the wake of the tabata protocol burned 9 TIMES MORE FAT than a group that worked out for an hour a day (carrying out steady-state aerobics). Plus your metabolism remains revved up and burns more fat until 48 hours after the Tabata protocol.
When Do You Have To Execute This Workout?
Try it on your rest days. You can alternate a cardio workout of sprints and a cardio workout like this with rowing to keep your body from adapting and for variety in your cardio routines. If you're following the DoubleYourGains 3-5 program you'll have 2-3 rest days per week. You could do this rowing routine on one rest day and a different cardio routine on the other to keep it fresh or just do this routine on both days, its your choice.
You'll get a better feel for how frequently you can do this routine and still restore your health once you've done it a few times. So get out there and try it now! - 17274
Yesterday I did another one of my rowing training on the rowing machine at the gym and boy did it kick my ass " FOR A SECOND TIME! This article will inform you all about rowing for exercise, why you must do it, and the most efficient way to execute rowing exercises to lose fat in no time
What Is Rowing All About?
Rowing is a workout where you get on a machine with a handle connected to a cable of some type and you position your feet in straps. You subsequently row by pulling the cable backwards towards your chest as you thrust with through your heels (like a squat movement). The seat you sit on moves towards the back then you can push yourself away.
Why Do You Have To Row?
When most people think of cardio training they only think of running. Running is great and all, but I get sick of it after a short while. I absolutely cant stand long slow steady state cardio anyways, and any time I run I do sprint interval training.
But rowing is a great exercise because it is more upper body dominant, and will give you a break from traditional cardio exercises like running, bicycling, etc.
Its also one of the few cardio exercises that hits all the major muscle groups, including quads, biceps, triceps, lats, glutes and abdominal muscles.
Its awesome for your cardiovascular training, and you can perform interval training on it without difficulty for the reason that you can adjust both the resistance level of the row, and you can adjust your speed with no trouble (like on a bicycle).
How Should You Row For Maximum Fat Loss?
Here's the exercises I did yesterday and the one you must check out if you're in good shape and want to burn down some body fat off in no time. It only takes FIVE to SIX minutes, but I guarantee you you'll know you had a fantastic workout!
Here's how to execute it:
* Row at a constant pace for 1-2 minutes to get loose
* Work Interval: At the minute mark Row as intense and quickly as you can for 20 seconds
* Rest Interval: Row at your warm up rate for 10 seconds
* Go over your work/rest interval 8 more times
* You're finished!
Now's the time to be on your feet, tell your heart its NOT going to break through your chest and if push comes to shove, you may want to throw up. By round 6, 7 and 8 you're going to REALLY be short of breath and think you cant continue (this is if you're really rowing as powerful and promptly as you can during your work intervals)
In spite of this stick it out " you wont be going that fast in your last couple rounds but the important part is Amount of effort in short you are MAKING AN EFFORT to row as quickly and as intense as you can (though you can only handle an average speed).
Whats So Fantastic About This Exercise?
This is the famed tabata protocol. Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% PLUS, they also improved anaerobic capacity by 28%.
Besides, scientists became aware that the people in the wake of the tabata protocol burned 9 TIMES MORE FAT than a group that worked out for an hour a day (carrying out steady-state aerobics). Plus your metabolism remains revved up and burns more fat until 48 hours after the Tabata protocol.
When Do You Have To Execute This Workout?
Try it on your rest days. You can alternate a cardio workout of sprints and a cardio workout like this with rowing to keep your body from adapting and for variety in your cardio routines. If you're following the DoubleYourGains 3-5 program you'll have 2-3 rest days per week. You could do this rowing routine on one rest day and a different cardio routine on the other to keep it fresh or just do this routine on both days, its your choice.
You'll get a better feel for how frequently you can do this routine and still restore your health once you've done it a few times. So get out there and try it now! - 17274
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For more on exercises for belly fat and muscle building and fat loss check out the expert's website.
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