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The rowing machine is a wonderful addition to any gym but it’s important to use it the right way. A lot of beginners struggle when it comes to optimizing their workout schedule and ensuring they are maximizing the machine’s potential.
This is why it is important to look at what the experts have to say when it comes to using a rower and ensuring it adds value to your routine.
This article will take a deeper look at how beginners should use a rowing machine and why it is beneficial over the long-term.
Weekly Schedule for Using a Rowing Machine as a Beginner
Let’s begin with the basics and look at what the weekly schedule should look like for those who want to start working out the right way.
The schedule includes:
- Monday – 30 Minute Session
- Tuesday – Rest
- Wednesday – 30 Minute Session
- Thursday – Rest
- Friday – 60 Minute Session
- Saturday – Rest
- Sunday – Rest
It is important to note when you are designing a weekly schedule to introduce additional workouts to stay fresh. While the rowing machine offers a long list of advantages, it is still in your best interest to mix things up.
You will want to consider things such as lifting weights and trying other cardiovascular activities from time to time. Please note, if you do this, you should taper down how much you’re using the rowing machine on the workout days.
However, the breakdown listed above is good for those who are just starting off with the rower especially at the right intensity.
Good Rowing Plan for Beginners
- Follow a Regular Rowing/Rest Schedule
Research shows the best way to optimize how a rowing machine workout is to maintain a schedule [1]. This is the right option for those who want to learn more about how to burn calories, build strength, and simply feel better.
By having a strict schedule, you will start to get healthier and you will burn fat too.
This is ideal for those who are thinking about staying fit throughout the year and don’t just want a sudden burst of fat loss before going back to square one. This is a real concern for millions of people even when they use the right cardio machine.
You have to follow a schedule that makes it a lifestyle change as that is how you will see proper results.
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- Gradually Ramp Up Your Resistance
Think about building a routine where you are routinely increasing the resistance.
This means you try to increase the resistance each workout as your body begins to adapt. Some people will start adapting quickly, which means the increases are going to have to be quick too.
However, there are others that are going to slow down eventually and that is normal. Just react to what your body tells you and make sure it does feel tough to complete as you get closer to the end of a rowing session.
The key variables include:
- General Resistance
- Speed
You should always toggle through the different settings to see what type of resistance works best for your situation. Some people prefer increasing the intensity of their rowing (i.e. going faster) while others prefer playing around with the resistance.
This is up to you and both options are legitimate for a modern rowing workout plan. Over time, you are going to enjoy the perks of doing this and you will get fitter.
This is when you will know the plan is working well.
- Focus on Your Rest Days
It is important to understand the value of rest days.
Too many people don’t think about this and that is what holds them back. You have to take the time to optimize what you are doing and how you are doing it.
The rest days are a must.
If you are not giving your body time to recuperate, how is it going to stay fit? You will start to break down and that is when any rowing workout plan goes out the window in terms of value.
Keep things simple and make sure you are getting at least 3-4 days of rest during the week. If you want, you can go for a gentle stroll through the neighborhood or play a sport if you want to stay active. Just don’t hop onto the rowing machine again!
- Listen to Your Body
It is always smart to listen to your body because it’s usually going to tell you the truth.
Your body will start to break down if you go too hard throughout the course of a week. For example, some beginners will try to do it all during the first week (i.e. 2 hour sessions per day). This is unsustainable and not the right way to work out.
Regarldess of your goals, you have to spread things out as much as possible during the week to allow for rest.
The key factors include:
- Stamina
- Rest Periods
- Length of Each Session
If you take these factors into account, you are going to have a much better chance of staying healthy.
Otherwise, your body will break down and then you won’t have the chance to work out anyway.
Benefits of Rowing for Beginners
- Full-Body Workout
Rowing is noted for being one of the most effective “full body” workouts in the world of cardio due to its ability to impact multiple muscle groups at once [2].
This is ideal for those who want to optimize their workout sessions when they don’t have a lot of time to work out.
If that is you, it might be time to look into rowing multiple times a week.
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- Rapid Calorie Burn
Burning calories is always a big reason for getting on a rower as a beginner.
You will know this is going to get the heart pumping but it is the caloric burn that will win you over. A lot of people can burn up to 200-300 calories per 30 minutes on a rowing machine.
If you are going at the right intensity, this is going to be more than possible, which is why more and more people prefer using a rowing machine for their needs. It simply works the way you want it to and that is a must in this day and age.
- Ideal for the Joints
Your joints are going to take a beating with other machines but that is not the case here.
Instead, your body is going to feel amazing at the end of a rowing workout other than the usual cardio-related fatigue.
This si good as you don’t want to start impacting your key joints (i.e. ankles, knees, hips) due to regular wear and tear. This is unsafe and the last thing you are going to want in a situation such as this.
Keep things simple and use a rowing machine as a beginner to stay fit.
Final Thoughts
The rowing machine is a powerful solution when it comes to weight loss and simply getting healthier.
A lot of people that are struggling to hit their fitness goals can introduce this into their routine. A good set of rowing machine workouts throughout the week will have you feeling and looking better in no time.
Remember, the goal isn’t to overdo things when you are rowing. Instead, you want to have a long-term goal in mind and make sure you are following the schedule that has been mentioned in this article. It is the best way to see great results.
Looking for a great rower to get started?
Check out our CITYROW Go review for one of our favorite rowing options.
References
- https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/ultimate-beginners-guide-rowing/
- https://www.shape.com/fitness/cardio/20-minute-total-body-rowing-workout
