Out of all the cardio workout machines out there, the rowing machine is currently getting most of the attention. The machine helps individuals burn calories while engaging the body’s arms, legs, back, and core. The workouts on the rowing machine are easier on joints than most of the other options, so most people and gyms are opting to include them in their workout sessions.
The indoor rowing machine can be used for both aerobic and anaerobic exercise. Below are some of the sessions and timelines one can use when working out on the machine.
Fast and Short Rowing Workout for Anaerobic Exercise
One needs to spend less time on the rowing machine if they are aiming to improve their anaerobic training. First of all, one needs to pick a machine that suits their training needs, and they can get great accuracy reviews from InfomotionSports before purchasing a piece of workout equipment. For anaerobic exercise, the workouts are high intensity in shorter time frames.
The idea is to release loads of energy within a short time such that the oxygen demand surpasses the oxygen supply. This type of conditioning is best achieved by high-intensity interval training (HIIT) and making sprints, which can easily be done using the rowing machine. These anaerobic exercises last between five to twenty minutes.
Long and Slow Rowing Machine Workout for Aerobic Exercise
Rowing times get longer for individuals looking to improve their aerobic conditioning. Aerobic exercises improve cardiovascular conditioning, and one should not forget to stretch warm-up and cool down in their session. These aerobic exercises can last from 40 to 90 minutes. No matter what the individual’s training goals are, they should alternate between the anaerobic and aerobic exercises. It is believed that the latter is improved by the former and vice versa.
What is the Individual Time Frame?
Every individual sets different time frames for their workout regime to achieve set goals. This time affects the time the person will spend on the rowing machine. For example, an individual aiming to lose pounds in four weeks will spend more time rowing than those who want to lose the same weight in two to three months. One should outline and write down their rowing machine goals to determine their rowing time. The goals should be specific to adhere to them strictly. A great goal can be to lose 16 pounds in 2 months, with a weekly reduction of 2 pounds and weigh every Sunday morning.
An individual can use these goals to set their workout routines by working backward from the target, setting the time they spend rowing. If one has a specific target weight they aim to lose, they can set the time spent on the rowing machine.
What is The Pace?
The pace also determines the length of time one needs to work out on the rowing machine. The slower the pace, the longer the rowing time, and vice versa. A person rowing at 20 strokes a minute will cover a lesser distance than the one doing 30 strokes every minute. The rower who has the stamina to do it faster will spend less time on the machine. On the other hand, if one lacks pace but has endurance, they will spend longer rowing to attain their intended goal.
Building Muscle While Rowing
Rowing is centered more on the cardiovascular system than strength-building. To build or gain muscles, they need to supplement their rowing with additional weight training. Some people want to build lean muscle and become ripped or shredded, and this can be achieved using the rowing machine. The HIIT exercises are good for achieving this lean muscle. They are short and intense, leading to muscle fiber breakdown, thus promoting growth. The total workout time for HIIT can be less than ten minutes. The individual can row for 20 seconds as hard as possible, followed by a 20-second resting time. The person can add supplemental exercises either before or after the HIIT exercises, such as sit-ups, push-ups, pull-ups, and kettlebells.
In sum, time spent on the rowing machine depends on the individual’s personal fitness goals, their intended time frame set to achieve these goals, and their pace. Every person has different fitness levels, and therefore one needs to adjust their objectives and workout regime to keep it challenging without going over the top. Regardless of the goals, whether it is to become lean, improve cardiovascular health, or burn calories, the indoor rower is worth the while.