How to Row to Lose Weight

Rowing is a good way to meet the cardio requirement of a good weight-loss program. It's more interesting than cycling, easier on the skeleton than running, and builds up strength more than most cardio workouts. Though there are some points specific to rowing, you can use much of this information for any sort of cardio workout.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Rowing machine
• Stopwatch (or heart rate monitor)
• Journal

1. Use a rowing machine. Although it may feel romantic to row an actual boat, the rowing machine has many advantages. You can work out when the weather is bad outside, you can develop an even pace regardless of conditions, and you can row in a straight line forever.

2. Calculate your target heart rate for weight loss. Use this formula:
   
   Minimum Rate = (220 - your age) x .7
   Maximum Rate = (220 - your age) x.85
   
   For example, a 40-year-old's target heart rate for weight loss is between 126 beats per minute and 153 beats per minute.

3. Spend a week doing trial workouts, figuring out what level of exertion puts you in your target heart rate zone. After 10, 20, and 30 minutes, stop and count your pulse for six seconds, using your stopwatch. Multiply this figure by 10 to determine your heart rate. Compare it to your target heart rate and adjust your exertion accordingly.

4. You don't have to worry about exact precision every second. Staying in your heart rate zone keeps your body burning more fat, as opposed to carbohydrates from food, thus helping you lose weight. It's sort of like paying off principal instead of interest on a loan.

5. Once you've figured your desired level of exertion, row for 30 minutes per session, four sessions per week. It's important to row no more than two days consecutively, allowing your body to rest.

Tips & Warnings

• If you can get one, a heart rate monitor can give you easy, real-time feedback about your heart rate. It's much easier and more precise than a pencil and a stopwatch.
• As with any exercise program, check with your doctor or fitness professional before beginning a rowing workout.

References

• The Fat Burning Zone

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