Simple Steps For Calorie Blasting Rowing Machine Workout

The rowing machine is considered as the best exercise machine because it gives you whole body workout. It gives you lots of health benefits and it plays its role to help you in burning your calories. It is designed to provide maximum fat burning results that will help you to lead a healthy and energetic life.

It Is Best For Women:

Rowing machine gives an amazing workout that is great for women also. It is recommended from The Center For Disease Control and Prevention that women with moderate intensity workout get at least 150 minutes or the 75 minutes of vigorous intensity workout. You can burn up to 1000 calories per hour on rowing machine.

How You Calculate Burned Calories During Rowing machine Workout?

Rowing machine can leave beneficial effects on our health and it is considered as the low impact exercise and so relaxing on your joints. There is a simple formula that will help you to burn your calories during a workout. It is different for men and women.

For Men:

Calories Burned= [(0.2017 x Age) – (0.09036x Weight) + (0.6309 x Heart Rate) – 55.0969] x Time / 4.184. 

For Women:

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Calories Burned: [(0.074x Age) – (0.05741x Weight) + (0.4472 x Heart Rate) – 20.4022] x Time / 4.184.

Once you have your BMR then it is very easy to calculate the number of calories burned during a workout. For example, if you eat 2,200 calorie diet per day and BMR is 1900 calories per day and you workout to burn 800 calories then you would create a 500 calorie deficit for that day.

How To Use The Machine?

Step 1:

If you want to burn your calories effectively then you should select the resistance that matches to your ability.  Set the resistance on your machine and for this purpose if you are new then you should start from the minimum level like 2 or 3. If you are regular then you should move to level 3 to level 5.

Step 2:

The second step is to use the machine properly. You just need to strap your feet securely on the pedal, hold the handle and pull the handle towards your chest when you straight your legs and then come again to the machine. It is essential to keep your back straight and row in a continuous motion. Keep your movement fluid to get rid of serious injury and it will eventually help you in workout.

Step 3:

At a vigorously intensity, you will feel that your heart is beating faster and you will be breathless. If you are exercising moderate there would be fewer chances to burn your calories. It is imperative for rowing machine workout to stay at moderate to vigorous intensity for one hour at a time.

Step 4:

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Row utilizing interval training because intervals improves your calorie burns and can give you lots of good benefits in shorter period of time. If you are new then you should start with the moderate intensity and then move to vigorous rowing intensity.