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Sabtu, 01 Juni 2013

How to Lose Weight With a Rowing Machine

How to Lose Weight With a Rowing Machine

Staying active and eating a healthy diet are crucial elements to weight loss. Rowing gives your body an intensive, exhilarating workout. The motion of rowing works your arms, abs, legs and back. According to Self Magazine, you can burn up to 13 calories per minute using a rowing machine. Because you are exercising large muscle groups of both your upper and lower body, you will burn more calories in a short period of time than if you did a form of exercise that exercises only one area, such as the legs in stationary bicycling.

Instructions

    1

    Set the resistance lever on the side of the wheel to level 3. You can set it at an easier level to begin with, gradually raising the resistance as you gain strength.

    2

    Sit down on the seat and place your feet into the footholds. Make sure your feet are secure.

    3

    Grasp the handles of the "oar." If you are targeting your abs, suck your stomach muscles in as you row. With your knees bent and holding onto the "oar," push backward with your feet. This should be a fluid movement. After sliding back, slide forward and repeat the pulling motion. Since your legs are also sliding back and forth, you should feel the motion exercising these parts as well.

    4

    Row back and forth at a steady rate for 30 seconds.

    5

    Row at a fast speed for another 30 seconds. Your heart rate should increase during this fast rowing section. Kicking up the aerobic challenge increases your calorie burn. After 30 seconds, return to a steady rowing rate.

    6

    Alternate between fast and steady rates for 30 seconds each. Row for a total of 10 minutes. As you go, try increasing your speed during the fast sections.

    7

    Do some form of aerobic exercise every day; doctors advise 30 minutes per day, five days a week if you want to lose weight. In addition to the rowing, you can walk, jog, swim or ride a bicycle.

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