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In the world of fitness, there are a vast number of exercises and machines available to help everyone reach their fitness goals. Whether you want to drop a few kg or build more muscle, a few minutes of research will be more than enough to get you started.
However, there are many levels of exercises, from beginner to expert; there just seems to be no end to how far you can go!
Furthermore, with the plethora of workout options available, one might find themselves confused about where to start and what to do.
Enter the rowing machine! This machine will provide an effective full-body workout that is suitable for people of all fitness levels. Whether you want to get ripped or just want to get healthier, the rowing machine will do the job just fine!
Hence, whether it be at the gym or in the comfort of your home, you should consider giving the rowing machine a go! In this article, learn three effective rowing machine workouts for all fitness levels!
Why the Rowing Machine?
Before we jump into the rowing machine workouts for all fitness levels, let’s first discuss why you should implement them in your workout routine, as not everyone will be familiar with the machine from the start.
The rowing machine provides a full body workout, and it activates your muscles with high efficiency. This cardiovascular exercise machine is going to activate almost twice the muscle mass that other cardio exercises, such as running and cycling, do. From all the muscles in your legs to your arms, your core, your chest, and your back will be targeted while using the machine!
Although it may seem that your upper body is the primary target, you’re actually working on about 70% of your lower body and about 30% of your upper body! Additionally, the workouts are low-impact, meaning they’re suitable for beginners as well! Hence, whether you bring one home or use it at the gym, the rowing machine is sure to be a worthy investment of time and money.
If you’re looking to buy a Rowing machine in Australia, we recommend visiting cardio online to get a high-quality return for your money! Now, let’s jump into the best rowing machine workouts for all fitness levels, shall we?
1. Beginner Pyramid Workout
The first rowing machine workout on this list is the beginner pyramid workout. Even if you’re a frequent gym goer, don’t be shy about trying this one just because it has the word beginner in its name. If you’ve never tried using a rowing machine before, then chances are you’re going to feel this exercise, even if you are used to doing cardio on a regular basis.
This workout isn’t very long either, lasting only about nineteen minutes. So, how do you do it? To start, the exercise will consist of a descending pyramid, meaning you’re going to be doing more minutes with fewer repetitions and then less minutes with more repetitions.
Following that, you’re going to do the opposite, an ascending pyramid, starting by doing a few minutes with high reps and finishing up with more minutes and fewer reps.
If you’re completely unfamiliar with the machine, we recommend starting slow, watching your technique and getting your body to do what you want in the correct manner. Once you’ve mastered that, you can start increasing the difficulty of the exercise.
2. Row and Push-up Workout
Although the rowing machine does put pressure on your whole body, the bulk of that stress usually goes to your legs. So, if you wish to add some extra upper body to this workout, then doing push-ups during intervals is a great option!
Push ups will bring balance to the workout, especially if the rowing machine is the only thing you use to exercise. You should adjust the routine depending on your current level.
For example, a hundred-meter row is followed by ten pushups. If this is too hard, then you should reduce it and then move your way up as you become stronger with every session.
As for those who wish for the exercise to be an even more challenging experience, you can do more pushups during the intervals while also increasing the meters you row.
Exercising is great for your body as well as your mental health. So, don’t feel the pressure to overdo it, as you will only make it more difficult to stay consistent.
3. Varying Minutes Drill Rowing Workout
The best part about exercising with a rowing machine is that you can follow a variety of workout plans, and it will bring you all the benefits you are looking for! Furthermore, you can also find more and more challenging ways of doing the exercises as you become stronger with time.
This workout will consist of doing three sets of 1-minute rows. You should increase your rowing speed after each minute. Following that, do three 1-minute rows, but this time decrease your speed with each minute. You can adjust these splits depending on whether you find it easy or hard. There is no fixed number of things you need to do, but we do recommend pushing yourself harder every time you get back onto the machine for better results.
Now, you might be wondering, why does the tempo of the workout matter? The tempo of how you row is one of the key factors in this workout because it helps you maintain form while also practicing to do the exercises with increased power and intensity. The slower reps, in particular, will make your muscles work harder than usual.
This is also a suitable exercise if you’re a sports player, since sports require you to have lots of stamina and strength, and the rowing machine trains you for just that!
Conclusion
All in all, there are a variety of other ways you can workout using the rowing machine, depending on the level of intensity you prefer. Even if you can’t find lots of time to exercise, using the rowing machine for 10-20 minutes on a daily basis will help you stay much healthier than before!
We hope that this article helped you implement the rowing machine into your routine with these three rowing machine workouts for all fitness levels mentioned here, and we wish you good luck on your fitness journey. And remember, consistency is the key to getting the best possible results!
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This content is brought to you by Shawn Richard.
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The post Getting in Shape: 3 Effective Rowing Machine Workouts for All Fitness Levels appeared first on The Good Men Project.
