Rowing Exercise For Fast Fat Loss and Conditioning

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 another one of my rowing workouts on the rowing machine at the gym and boy did it kick my ass ” AGAIN! This article will teach you all about rowing for exercise, why you should do it, and the most effective way to do rowing exercises to burn fat fast

What Is Rowing All About?

Rowing is an exercise where you get on a machine with a handle attached to a cable of some type and you place your feet in stirrups. You then row by pulling the cable backwards towards your chest as you push with through your heels (similar to a squat movement). The seat you sit on moves backwards so you can push yourself away.

Why Do You Need To Row?

When most people think of cardio training they only think of running. Running is breathtaking and all that, but then again, I get tired of it after a short while. I definitely cant stand long slow steady state cardio at any rate, and any time I run I do perform sprint interval training.

But rowing is an awesome workout because it is more upper body dominant, and will give you a rest from usual cardio exercises like running, bicycling, and the like.

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).

How Should You Row For Maximum Fat Loss?

Here’s the exercises I did yesterday and the one you must check out if you’re in good shape and want to burn down some body fat off in no time. It only takes FIVE to SIX minutes, but I guarantee you you’ll know you had a fantastic workout!

Here’s how to do it:

* Row at a steady pace for 1-2 minutes to warm up

* Work Interval: At the minute mark Row as hard and fast as you can for 20 seconds

* Rest Interval: Row at your warm up pace for 10 seconds

* Repeat your work/rest interval 8 more times

* You’re through!

Now’s the time to be on your feet, tell your heart its NOT going to break through your chest and if push comes to shove, you may want to throw up. By round 6, 7 and 8 you’re going to REALLY be short of breath and think you cant continue (this is if you’re really rowing as powerful and promptly as you can during your work intervals)

In spite of this stick it out ” you wont be going that fast in your last couple rounds but the important part is Amount of effort in short you are MAKING AN EFFORT to row as quickly and as intense as you can (though you can only handle an average speed).

Whats So Fantastic About This Exercise?

This is the famed tabata protocol. Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% PLUS, they also improved 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 Should You Do This Workout?

Try it on your rest days. You can alternate a cardio workout of sprints and a cardio workout like this with rowing to keep your body from adapting and for variety in your cardio routines. If you’re following the DoubleYourGains 3-5 program you’ll have 2-3 rest days per week. You could do this rowing routine on one rest day and a different cardio routine on the other to keep it fresh or just do this routine on both days, its your choice.

You”ll get a better feel for how often you can do this routine and still recover once you’ve done it a few times. So get out there and try it today!

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