Rowing Workouts For Beginners

Muscle Toning Rowing is a great exercise which burns calories and tones the body. Because rowing uses so many muscles, you can tone your back, shoulders, abs and arms in a single workout. If you are looking to achieve significant growth for specific muscles though, you will need to combine some exercises with weights as rowing will give a more general and even muscle tone. Endurance Endurance exercises are quite straight forward as the objective is to build up to being able to row as fast and consistently as you can. A great way to start is to begin with a five-minute warm-up at a pace that you feel comfortable with. Next you row for 20 minutes at the highest effort level you can consistently maintain. Make a note of your average stroke rate and average speed and then next time you can build on this target. Weight loss and burning calories The higher the intensity and longer that you row for will increase the number of calories burned during a session. The great thing about using a rowing machine is that many of them will be able to track your speed, distance covered, and calories burned during your workout so you can keep track of your progress as you build up your workout. Cardio A great way to get a cardio workout is through a high-intensity interval style session. Start with a gentle warm up for five minutes. Next row as hard as you are able to for 30 seconds and follow this with a period of rest for a further 30 seconds. Repeat this six times, then rest for 3 minutes. You then need to repeat this process 3 times and maintain the same intensity.