Q&A: Is Rowing Good For Weight Loss
Rowing is a very effective tool for those who are looking to lose weight. Not only does it burn a significant number of calories, but it also provides a full-body workout that engages both the upper and lower body at the same time. Unlike some forms of exercise that place stress on the joints, rowing is low-impact, making it suitable for people of different ages and fitness levels. In this article I will explain the two main types of rowing training styles you can use to help you lose weight, along with a simple routine that you can follow.
- Simple Response
- What Type of Rowing Workout for Weight Loss?
- HIIT Workouts
- General Aerobic Workouts
- Sample Rowing Routine for Weight Loss
- No Training Can Outrun a Bad Diet
Simple Response
Yes, the rowing machine is an excellent way to burn calories and therefore help you in your endeavour to lose weight.
What Type of Rowing Workout for Weight Loss?
HIIT Workouts
High intensity interval training is an excellent way to lose weight. However due to its very high intensity it shouldn’t be performed more than twice a week even for relatively advanced individuals. The rowing machine is extremely effective for performing high intensity interval training, making it an effective tool for weight loss.
Sample HIIT Session
4 x 750m w/ 3 minutes rest between intervals
General Aerobic Workouts
General aerobic workouts, also known as zone 2 training or continuous training are very effective for losing weight. These workouts consist of performing an activity with a heart rate between 60-75% (roughly) of maximal heart rate for sustained periods of time, usually 30 minutes or more depending on training age. These styles of workout are also very effective at burning a great deal of calories, again these forms of sessions are very effective on the rowing machine. As general aerobic workouts cause less stress on the body, they can be performed on a regular basis making them effective if you are looking to perform higher training volumes.
Sample General Aerobic Session
30 minutes at 65% of maximal heart rate.
Sample Rowing Routine for Weight Loss
Monday - Rowing HIIT
Tuesday - Resistance Training
Wednesday - Off
Thursday - Rowing General Aerobic (Zone 2)
Friday - Resistance Training
Saturday - Rowing General Aerobic (Zone 2)
Sunday - Long Walk
No Training Can Outrun a Bad Diet
If you eat more calories than you use throughout the day on a consistent basis then you will gain weight. If you row an hour every day and yet you still eat more calories than you use with exercise you will still gain weight. This is why there is no way to outrun nutrition when it comes to losing weight. Thankfully exercise can help us burn more calories and therefore help us lose weight, but without the negative calorie balance we will not be able to lose weight.
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.
Sean Klein
