123inshape
Today I had a great workout on the rowing machine. I started of with rowing two kilometers in 8 minutes and 55 seconds. After I was done I really felt the urge to do that again and beat my own time. And I did it! I finished the 2 kilometers in 8 minutes 32 seconds so you can understand how good I felt.
It is probably the best weight loss cardio workout to burn more calories during and even after your workout has finished.
The benefits of using the rowing machine
Whether you’re trying to get fit for a sporting event, lose weight for the summer or simply want to add to your existing exercise routines, there are many different machines out there that will work different parts of your body. The benefit of rowing machines is that they provide arguably the best form of exercise for the whole of your body. After a session on a rowing machine it’s very unlikely there will be a single part of your body that doesn’t feel like it’s had a good workout!
The extra level of movement makes the ergo machine a great way to improve flexibility and strength as well as burning calories. Rowing machines provide an impact-free form of exercise, and allow for changing the level of resistance to as little or as much as you want, meaning it’s ideal for people of all ages and fitness levels.
Technique
I like exercising on the rowing machine a lot but I started wondering: how to use the rowing machine properly? Not using the right technique can result in serious injuries to the back and even feet and that’s something we absolutely do not want. Offcourse but be sure to warm up before your workout. Try to listen to your body and take it easy at first. Remember it’s all about having fun!
Here is a great video I found explaining how to exercise on a rowing machine:
Since we all want to get in shape as soon as possible it is very important to work out as effectively as possible. You want to burn extra calories when you are training? Use some of the tips below! If you train 3 times a week and it is possible to burn an extra 100 calories every time you train. This way you can lose up to an extra 3 kilograms (5 lbs) of body fat a year! Offcourse but be sure to warm up before your workout.
Workout in the morning to burn extra calories
Keeping your metabolism high is crucial for everyone who wants to get in to shape. Al lot of scientific studies have shown that people who do their workouts in the morning tend to keep their metabolism higher for the rest of the day which means they burn more calories. Studies from all over the world also show that people who start each day with a workout tend to stick with their programs longer.
Let go of the handles when your on the the elliptical trainer and stepper
When using the elliptical trainer or even the step machine, holding on doesn’t allow your arms or core to work as effectively as they should be. In some cases this causes you to burn around 40 to 50% less calories. So if you want to burn extra calories (and who doesn’t?) let go of the handes!
Up the incline on the treadmill
Increasing the incline will not only help prevent you from getting shin splints, but it also tones your bum, quads, and calve muscles while at the same time you will burn more calories. After a thirty minute session at 9 kilometers per hour , the average female will burn 270 calories on the flat, however if you up the incline to five percent, you’ll increase the amount of calories burned to an amazing 375. That is a massive increase of over 35%. Don’t forget if you hold on when your on the treadmill this can reduce the effect of the incline, so hands off and burn extra calories!
Stand up when you are on the exercise bike
Using the exercise bikes in the gym and even biking on 2 wheels is great for your bum and your legs, but you will tone these muscle more effectively and burn lots more calories if you stand up on the bike more. You don’t need to stand up the whole time, but just add some standing intervals to your workout and you will very quickly see the difference.
So finally the moment was there. I was heading for the gym for the first time. That weekend I signed up online for my membership. The next year the owner of the gym will receive money whether I go or not. A nice extra stimulant in my opinion.
Having no idea what to expect I did what you are doing now, I read on the web about the experiences of other people. OK so I should bring a towel (would have forgot about that), there are different things to do like cardio and weights (OK didn’t realise that) and I didn’t find information about traumatic events (much to my relieve).
I picked up my friend who’d been there before and had advised me to get a membership over there. Once in I got my membership card I passed the gate to enter the lions den.
As we went to the locker-room I had the chance to have a look at the people working out. Friendly faces, some in a grim. Actually not taking the music into account the atmosphere was quite relaxed. Different from what I had expected.
We trained for about an hour. Did 2000 meters on the rowing machine, ran for 10 minutes and pushed some weights. I enjoyed myself a lot and felt great after my first work out in a gym. Not only had I survived, I liked the place and I felt happy knowing I was going to spend a lot of time over there!
Its all abou
t getting in shape these days. And sure it has been on my mind too for some time now. The web is full with easy 3 step ways to get in shape but I know that if something sounds to good to be through it always is.
So what are the do’s and don’t of getting in shape? Follow these pieces of advise and start losing weight while feeling happy and confident!
- Don’t stress about it.
- Set a goal.
- Go to the gym.
- Don’t do it all alone.
- Drink lots of water.
- Be active: Walk around and take stairs.
- Take your time.
- One moment on the lips… forever on the hips! Eat healthy.
- Be proud of yourself.
- Enjoy!
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