When it comes to weight loss, the majority of individuals have an overall aim in mind. Some people want a six-pack, while others desire a robust physique all over. If your objective is fat reduction, you’ll need to eat healthily as well as do the appropriate types of exercises. This means adding strength training and cardio intervals to your routine. There’s a new, fun approach to lose weight that we’re here to show you how to use in your workouts.
Choose cardio activities that will allow you to swap between steady-state and intervals, as well as target various muscle groups. The rower, often known as the “erg,” is an excellent choice for this. It’s a fantastic cardio machine for increasing your burning fat and conditioning. Not only that, but because it works all of the muscles in your arms, legs, and upper back, it’s a full-body workout. You may either do a steady-state session for more cardiovascular activity or go at a higher intensity with the interval training, which is guaranteed to burn off lots of fat.
Don’t know how to incorporate it into your routine? Here are some weight reduction routines you may do either after a strength training workout or on the in-between days. You can read about them below.
Rowing exercise #1: Steady-State For Time
This rowing exercise is ideal for developing good form, increasing aerobic endurance, and aiding recovery. Select the duration of time that works best for you (10, 20, or 30 mins), and row at a speed that you are able to maintain through the entire session.
Rower exercise #2: Long-Distance
If you have a solid aerobic foundation, you may begin testing yourself with a 2000-meter row and trying to reach your destination in the shortest time feasible. Try to improve on that time in your next sessions by challenging yourself.
Is it your first time on a rowing machine? That’s fine! If you’re a novice, start with 1000 meters or two sets.
Rower exercise #3: Intervals
Are you new to interval training and just getting started? Start with shorter sprints: begin with 5 sets of 200 meters, rest twice the amount of time it took you to complete each set. Maintain the same speed for each set if possible. If you’re in better shape, try 4 or 5 sets of 250 or 300 meters instead.
Rower exercise #4: More Intervals
This is a tough exercise, and it will put your anaerobic endurance to the test. To complete this drill, try hitting 500, 400, 300, 200, and 100 meters one after another with 60 seconds of rest in between each distance.