Most workouts require a decent amount of learning, stress, and risk to get started. Rowing, on the other hand, is a low-stress and low-risk workout. Besides supporting our cardiorespiratory health, rowing is excellent for weight loss. To lose a good amount of weight, we should have a calorie deficit of at least 500 calories daily[1].
Rowing contributes to this deficit to a great extent. It is the reason why home rowing for weight loss is an emerging fitness modality among fitness enthusiasts.
This article served as a beginner-friendly guide to understanding the basics of home rowing for weight loss, rowing techniques, training methods, and equipment recommendations.
The Rationale for Rowing Machine Weight Loss
Rowing is a low-impact full-body cardio exercise. But is rowing good for weight loss?
A rowing machine workout is best for strength training, toning muscles, elevating heart rate, and burning fat. This exercise burns calories from all over our body, including our legs, core, and upper body.
Compared to other weight loss programs, the rowing machine stands out with its exceptional adaptability. It can easily adjust to the exercise intensity you desire and offers a comprehensive fitness approach.
However, the number of calories burned through a rowing machine workout depends upon the workout intensity we choose, our diet, and our body size. Here is the general guideline of how many calories we can burn from a rowing exercise at home[1]:
| Weight (Kg) | Moderate Intensity(15 min/1 hour)(Calories Burned) | Extreme Intensity(15 min/1 hour)(Calories Burned) |
| 70 kg | 123/492 | 185/738 |
| 79 kg | 139/555 | 208/833 |
| 88 kg | 155/619 | 232/928 |
| 98 kg | 171/682 | 256/1023 |
| 107 kg | 187/746 | 280/1119 |
In addition to losing weight, here are some rowing machine workout benefits:
● Increases endurance
● Strengthens muscles
● Boosts cardiopulmonary health
● Improves posture
Pro Tip: Please note that the results may vary due to factors such as age, basal metabolic rate, fitness level, calorie goals, and environment temperature.
How to Set Weight Loss Goals？
Various studies have shown that the combination of resistance training and cardio is ideal for weight loss. When rowing, the key to weight loss is workout duration and consistency. To make the most out of the rowing machine, follow a rowing weight loss program. Moreover, complete beginners should set realistic weight loss goals to help them stay motivated and track progress.
We should determine our current fitness level and desired weight loss while starting. Initially, if we are losing 1-2 pounds per week through a beginner workout rowing machine, it’s a good start. As we progress, gradually increase the intensity and workouts of rowing for weight loss. Besides these workouts, incorporating diet plans and other activities helps maximize the results.
Rowing Techniques and Training Methods
There are two rowing workout categories – steady rowing workouts and high-intensity interval rowing workouts.
(1) Basic Home Rowing
This is a steady, continuous, and less-intensity rowing exercise using a foldable rowing machine. This workout keeps our heart rate at a moderate and controllable level. We start with the basic home rowing workout with only 20 minutes of mild to moderate intensity rowing time. To start, aim to complete this workout three days per week until you feel comfortable and confident with the routine.
(2) Advanced Home Rowing
Individuals seeking higher intensity and comprehensive workout results are better suited to an advanced version of rowing exercises. High-intensity interval rowing workouts involve periods of hard rowing activity followed by intervals of full rest or active recovery.
A versatile rowing machine like the Tousains 3 in 1 Rowing Machine offers a variety of exercise options. Beyond the standard Rowing Mode, it also supports the Inverted Rowing Mode, Gym Mode, and Abdominal Mode. During rowing for weight loss, we recommend combining the HIIT method with a multifunctional rowing machine to achieve a more holistic fitness effect.
How to Avoid Common Mistakes and Injuries?
Though rowing is a super fun sport, due to repetitive and less skillful motions, novices may get injured. Here’s how to avoid common mistakes and injuries while rowing:
● Lower Back Pain: The most common cause behind this is poor posture. Fix your form and posture by knowing exactly how to maintain a good posture while rowing for weight loss. Focus on good glute and core management.
● Warm Up and Mobilize: Enough mobility and activation are key to preventing and treating injury. Involve movements such as cat-cow, spinal twists, and planks as warm-up exercises to activate your core.
● Knee Pain: To alleviate this pain, shorten the range of motion in your rowing stroke and try splaying knees. Changing the foot stretcher height prevents the effects of poor biomechanics.
● Shoulder Pain: It is another common result of overuse in rowing for weight loss. To avoid this pain, make sure you are preparing your body by doing warm-up exercises such as body stretch. Good lat engagement also prevents shoulder injury.
Considerations when Selecting a Home Rowing Machine
Before finalizing a decision about which rowling machine would be ideal to add to the home gym, take the following considerations into account:
1. Foldability or Portability
Foldable rowing machines not only save space but are also great for being moved around easily. If you have limited space or need to frequently move the machine, foldability and portability are the ideal choices.
2. Resistance Level
To achieve the best results, consider a rowing machine that offers varying resistance levels depending upon rowing intensity. Look for a rowing machine that is quiet and gives a natural resistance experience.
3. Stability and Maximum Weight Capacity
Before investing in a rowing machine, check the durability and maximum weight limit of the machine. We recommend buying one that is made from durable materials and can easily bear maximum weight. Moreover, it is crucial to take into account the machine’s design and structure to ensure optimal stability during high-intensity workouts.
4. Data Monitoring
The ideal rowing machine should have performance metrics to monitor and track key metrics such as calories burned, strokes per minute, time, and heart rate. It’ll help immensely in keeping track of fitness achievements.
5. Comfort
Make sure the seating of the rowing machine is comfortable and well-padded which glides smoothly on the track. The rowing machines with ergonomically designed handlebars and footrests ensure stability and comfortable grip.
Summing Up
For those who are looking for effective rowing for weight loss, the Tousains Foldable Rowing Machine and the Tousains 3 in1 Rowing Machine are the best rowing machines.
Functionally, the Tousains 3 in1 Rowing Machine is a newer variant of the rowing machine that combines the functions of several products to work more areas. It is suitable for you if you are looking for a well-rounded exercise routine that specifically targets abdominal muscles (abs).
Despite the fact that the Tousains Foldable Rowing Machine can only provide rowing exercises, the maximum intensity of exercise resistance will be greater than that of the Tousains 3 in1 Rowing Machine. If you just want to row, it is recommended to choose the folding model.
Whether you have limited space for fitness equipment or are pursuing high-intensity rowing workouts, Tousains can effectively complement your exercise plan and provide effective rowing weight loss results.
Reference:
[1] Rowing for Weight Loss: Calories Burned, Workout Plans, and More. Available at: https://www.healthline.com/nutrition/rowing-for-weight-loss (Accessed: 1 July 2024)
