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 one more of my rowing exercises on the rowing machine at the fitness center and boy did it kick my ass " ONCE MORE! This article will train you all about rowing for exercise, why you have to do it, and the highly effective way to perform rowing to burn fat automatically
What's Rowing?
Rowing is a physical exercise where you get on a machine with a handle affixed to a cable of some type and you put your feet in loops. You later row by pulling the cable backwards towards your chest as you shove with through your heels (resembling squat movement). The seat you sit on moves rearwards in that case you can push yourself away.
Why Should You 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 one of the few cardio exercises too that reaches all the main muscle groups, counting quads, biceps, triceps, lats, glutes and abs.
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).
In What Way Do You Need To Row For Supreme Fat Loss?
Here's the training I did yesterday and the one you have to give it a go if you're in good shape and want to nuke some body fat off swiftly. It only takes FIVE to SIX minutes, but I assure you you'll know you had an awesome workout!
Here's exactly how to perform it:
* Row at a steady pace for 1-2 minutes to warm up
* Work Interval: At the minute mark Row as powerful and promptly as you can for 20 seconds
* Rest Interval: Row at your warm up time for 10 seconds
* Do again your work/rest interval 8 more times
* You're through!
Now's the time to get up, tell your heart its NOT going to break through your chest and if necessary, you may have to puke. By round 6, 7 and 8 you're going to REALLY be winded and think you cant keep going (this is if you're really rowing as hard and fast as you can during your work intervals)
But keep it up " you wont be going that fast in your last couple rounds but the important part is Intensity of effort meaning you are TRYING to row as fast and as hard as you can (even if you can only manage a medium speed).
Whats So Great About This Workout?
This is the renowned tabata system. Researchers realized that folks who enjoyed the routine five days a week for six weeks enhanced their highest aerobic capacity by 14% AND ALSO, they also developed anaerobic capacity by 28%.
Whats more, scientists noticed the people following the tabata protocol burned 9 TIMES MORE FAT than a group that exercised for an hour a day (doing steady-state aerobics). And your metabolism stays revved up and burns more fat for up to 48 hours after the Tabata protocol.
When Do You Have To Execute This Workout?
Check it out on your rest days. You can move between a cardio workout of sprints and a cardio workout this way with rowing to keep your body from adapting and for variety in your cardio routines. If you're keeping an eye on the DoubleYourGains 3-5 program you'll have 2-3 rest days each week. You could do this rowing routine on a single rest day and a different cardio routine on the other to keep it innovative or just do this routine on both days, its your pick.
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!
Posted under Fitness
