How to use a Rowing Machine to Lose Weight?

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Working out with a rowing machine might be beneficial for burning fats. But don’t keep exercising with the misconception that only sitting and swinging your legs in the rowing machine would help you lose the entire fat.

This also requires a little more effort and devotion towards the scientific process and the diet that you’d need to control. Most people miss out the right technique for losing weight with a rowing machine and this is why they don’t stop complaining.

Fitness experts say that the proper way to burn fat is to use a heart rate program that is used to monitor your pulse rate and trains you at the optimum rate for burning fat.

But this process only works when you control your diet program and cut down your calorie consumption. So before you start with this program, check what you are consuming. Or better consult a nutritionist for a perfect diet.

The technique to lose weight with a rowing machine

You should start with a strong leg drive and push your seat back. Lean back slightly from the hips at the end of the leg drive. Swing to the 1 o’clock to 11 o’clock pattern as in the clock and bring the handle fast to your lower ribs. Next, reverse the motion by extending your arms hinging forward from the hips and bending your knees, preparing for the next stroke.

Loss weight with rowing machine exercise

A research by the American College of Sports Medicine states that to lose weight, one needs to work out regularly for 60 to 90 minutes. The maximum calories are burned out when you exercise more often and faster. If your muscles are tremendously sore from rowing, then try out some other workouts until that soreness diminishes.

You need to burn your calories depending on your weight. The more you weigh, the higher calories you’ll need to burn. For example, if you weigh 125 pounds then you have to burn 510 calories per hour. So try for longer workouts with high-intensity intervals.

You can do this either by increasing your stroke, or using higher resistance for a short period. So aim to burn at least 500 calories with a weight-loss target of 1 to 2 pounds every week. Once you get habituated to it, you can lose weight even faster.

Here you can check some useful benefits of rowing machine exercise.

Remember, if you have started burning your calories, then still you should maintain your health diet. Do not replace your food with sweet and oily diets because that will put all your effort in vain.

You can consume much of the fruits and vegetables you like with whole grains and lean protein. This keeps your body energized without replacing the calories you have worked hard to burn.


Thus, a healthy diet and frequent workout are much necessary with a rowing machine. To lose weight, a good balance between your health and your diet is utterly necessary. So put some effort in consuming low-fat foods and spend more time in productive exercises that would help lose your fats.

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