Burn More Calories While Rowing
1. Sit Taller: like with most activities, posture is very important while rowing. Proper spine alignment not only protects your back from a strain, it can also help you burn more calories! Avoid rounding your back, lift your chest and gaze straight ahead, this position will fire up your core!
2. Focus On Leg Drive:if you're interested in burning lots of calories (who isn't!?) then it is important to prioritize your legs while exercising! Extending your legs aggressively into the heel-rest with stroke is a great way to work the big muscles - quads, hamstrings, glutes! Your legs are where power and speed develops, increase those two areas and your calorie burn will increase.
3. Perform High Intense Intervals:after your warmup, you can ease into some interval training. By now most of you have heard of HIIT (high intensity interval training) training. For a review, this style of cardio consists of periods of moderate intensity, combined with short stints of high intense bouts.
A simple routine to start with is to start by rowing at a moderate pace, when the clock hits 1 minute and 50 seconds, all out sprint for 10 seconds! You'll repeat this 1:50 moderate/10 second sprint setup for a total of 16 minutes. Finish with a 5 minute cool down!
4. Try A Ladder Drill: on a rower you can track your speed by keeping an eye on your strokes per minute output. For this particular routine start at 22 strokes per minute. Every 60 seconds, you're going to increase by 1 stroke! Repeat this until you hit 30 strokes per minute then head back down the ladder to 22 strokes. Overtime, see how many ladders you can complete before you have to stop.
5. Include Endurance Training: there's always room for a slow and steady cardio day. These days are great for recovery and they can also burn quite a few calories. An easy place to start is to maintain a 24 to 26 strokes per minute pace, for a total of 25 - 30 minutes. This should bring you to around 80% of your max heart rate, a great place to shed some calories!
6. Constantly Mix Up Your Plan: this tip applies to all exercise, keep the body guessing! The more you perform a specific routine, the easier it is for your body to adapt! Your system will become more efficient and have to use less calories (this ain't good). Rowing is great because is combines both cardio and strength, making for endless exercise combinations.