[BigNomore71]

Friends,

Many, many people around the net seem not to be aware of the potential of rowing machine workouts in weight loss! And even those who know do not seem the proper way to use it!

I find treadmill workouts super hard because my calf muscles get super achy if I go past 3.2 mph. It gives me the most uncomfortable feeling!

Ellipticals are more enjoyable than treadmills but as a newbie to exercise, the elliptical machine too gives thigh aches.

Whereas the rowing machine seems much more easy to do (that is, it doesn't tire out any muscle too soon and does not give that achy feeling).

There seems to be 2 types of workouts in the rowing machine - one is for Cardio and this is the workout that many people are aware of. To do one, as a beginner, you would start with a damper setting (resistance level) set to very low, and continuously row away for 5 - 10 min and then take a big break and if you want, resume again.

The less popular workout which is possible with rowing machine and the one that I am doing, is for 'fat loss'. To do this workout, set the damper setting to a challenging level (for a beginner like me, 3 - 5) and row continuously for a minute or so, and then take a 1 min break and do like this, for 10 sets (or as much as you can).

Currently I am doing sets of 30 with a damper setting of 4 and doing 6 sets, to row a total of about 1200 meters and takes me about 12 min, which is 2.25 min/500 m. It gives me such a challenging workout! My heartbeat is up in no time and I can tell you, I am losing the fat vigorously with this machine!

I've been only rowing the past 5 days (but with full effort) and already lost 4 lbs!

Just thought I will pass on this tip for those interested...

P.S. Maintaining proper form while at the rowing machine is of utmost importance to avoid injury and a beginner needs to check some youtube videos for that!

[Chunkahlunkah]

Well done with rowing, BigNomore!

I agree with you that the rowing machine doesn't get much press. I only seriously looked into it last month, when my massage therapist suggested I use it to help with my back pain. (The pain, she suspects, is caused by weak rhomboids.)

I'm not a gym member now, but if I do join one, I'll be sure to give that machine a try.

[SFuhrmann]

This is so great to hear!

I totally agree, the rowing machine ROCKS for weight loss and fitness. It was my ticket to losing 50 lbs and and keeping it off 7 years ago - until (UGH) menopause. Now it's my ticket once again to getting rid of the 15 lbs I re-acquired seemingly overnight.

Way to go keeping that damper in a good (low) place. It sounds like you're following a super sound plan. Don't forget the rest days though! Rowing is intense and your body needs time to recover. I'm the queen of overtraining on the rowing machine, don't be me!

Also at some point you also may want to change it up, either for a little variety or a little more challenge.

Here's a favorite workout of mine that you can try:
BODYWEIGHT BLAST
3-5 Rounds
Row 500 meters (or 2 minutes)
5 push-ups
10 sit-ups of your choice
5 squats
10 jumping jacks

Feel free to modify it in any way that feels good to you. Drop out the jumping jacks for example, if they are too much. And I would definitely start with just the three rounds and see how they feel before progressing to more.

Happy rowing!

Sarah

[BigNomore71]

Originally Posted by Chunkahlunkah

Well done with rowing, BigNomore!

I agree with you that the rowing machine doesn't get much press. I only seriously looked into it last month, when my massage therapist suggested I use it to help with my back pain. (The pain, she suspects, is caused by weak rhomboids.)

I'm not a gym member now, but if I do join one, I'll be sure to give that machine a try.

Do try it sometime, CL. But I wanted to tell you, since I am new to rowing (only doing it for past 5 days, but with full vigor), today my back was achy (on the sides). So gave it a rest day today. Just saying what to expect as someone starting out with rowing.

[BigNomore71]

Originally Posted by SFuhrmann

This is so great to hear!

I totally agree, the rowing machine ROCKS for weight loss and fitness. It was my ticket to losing 50 lbs and and keeping it off 7 years ago - until (UGH) menopause. Now it's my ticket once again to getting rid of the 15 lbs I re-acquired seemingly overnight.

Way to go keeping that damper in a good (low) place. It sounds like you're following a super sound plan. Don't forget the rest days though! Rowing is intense and your body needs time to recover. I'm the queen of overtraining on the rowing machine, don't be me!

Also at some point you also may want to change it up, either for a little variety or a little more challenge.

Here's a favorite workout of mine that you can try:
BODYWEIGHT BLAST
3-5 Rounds
Row 500 meters (or 2 minutes)
5 push-ups
10 sit-ups of your choice
5 squats
10 jumping jacks

Feel free to modify it in any way that feels good to you. Drop out the jumping jacks for example, if they are too much. And I would definitely start with just the three rounds and see how they feel before progressing to more.

Happy rowing!

Sarah

Wow! I loved that workout schedule! Seemed like strength training incorporated into cardio and a perfect workout! I will certainly try that out! Thank you so much! Nice to hear from another rowing enthusiast.

[Sencha]

I love the rowing machine too. Unfortunately there is a weight limit on the one I own (a fold-away model) and I'm way above the weight limit. But when I hit that limit, I'll break out the machine again!

[Chunkahlunkah]

BigNomore - I appreciate the heads up on the potential back aches, thank you!

[BigNomore71]

Originally Posted by Sencha

I love the rowing machine too. Unfortunately there is a weight limit on the one I own (a fold-away model) and I'm way above the weight limit. But when I hit that limit, I'll break out the machine again!

Just wanted to appreciate you on your efforts! Thanks for the reply!