Rowing is considered as one of the most effective and efficient aerobics exercises that can help in losing weight rapidly. It involves the usage of major muscle groups, thereby burning more calories and fat than other traditional exercises. Rowing does not only help in shedding off extra pounds, but it also has several additional benefits like improving cardiovascular health, reducing stress, and increasing strength and endurance levels.
What is Rowing?
Rowing is a low-impact exercise that involves sliding back and forth on a seat while pulling a cable with both hands, which is connected to a resistance mechanism that simulates the motion of rowing across the water. It is a full-body workout that engages the legs, arms, back, shoulders, and core muscles. Rowing can be done either indoors on a rowing machine or outdoors on a boat.
How Rowing Helps in Losing weight?
Rowing is one of the most effective exercises to lose weight as it has a high energy expenditure rate. According to Harvard Health Publishing, a person can burn up to 250 to 300 calories in just 30 minutes of rowing on a moderate intensity level. Rowing also helps in increasing the body’s metabolism, which means the body continues to burn calories even after the workout is over. Additionally, rowing strengthens the muscles, which leads to the burning of more calories even at rest.
Benefits of Rowing for weight loss
1. Enhances cardiovascular health: Rowing is a cardiovascular exercise that is highly effective in improving the heart’s health, strengthening the lungs, and reducing the risk of chronic diseases like heart attack, stroke, and diabetes.
2. Full body workout: Rowing provides a full body workout, engaging all major muscle groups like legs, arms, back, and core muscles. Therefore, it helps in strengthening and toning the muscles and burning calories more efficiently.
3. Low-impact exercise: Rowing is a low-impact exercise that reduces the risk of injury as it puts less stress on the joints than other high-impact exercises like running or jumping.
4. High-intensity workout: Rowing is a high-intensity workout that helps in burning calories and fat at a faster rate than low-intensity exercises.
5. Stress-relief: Rowing is known to reduce stress levels by releasing endorphins, the feel-good hormones, in the body.
How to Start Rowing for weight loss?
1. Consult a doctor: Before starting any new exercise regime, it is essential to consult a doctor, especially if you have pre-existing medical conditions like heart disease, high blood pressure, or joint problems.
2. Choose the right equipment: If you are starting at home, choose the right equipment, like a rowing machine, that fits your budget and meets your workout requirements.
3. Warm-up: Before starting the rowing workout, always do a warm-up routine incorporating stretching exercises. This will help to prevent injuries and prepare your body for the workout.
4. Start slowly: When starting to row, start slowly and gradually increase the intensity level. This will help to prevent injuries and build endurance levels.
5. Monitor Progress: Keep track of your workout progress by monitoring factors like time, distance, and calories burned. This will help to motivate you and achieve your weight loss goals.
In conclusion, rowing is an excellent exercise that has countless health benefits and is highly effective in losing weight. If you are starting to row, make sure to follow the proper technique, choose the right equipment, and start slowly. With regular practice and a healthy diet, rowing can help you achieve your weight loss goals and improve your overall health and well-being.