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WHAT EXACTLY IS AN INDOOR ROWER ANYWAY? An indoor rower, or rowing machine, is a machine used to simulate the action of watercraft rowing for the purpose of exercise or training for rowing. Modern indoor rowers are often known as ergometers (colloquially erg or ergo) because they measure work performed by the rower (which can be measured in ergs). Whether you're a novice gym goer or a more seasoned health nut to the gym, It may have crossed your mind at one point or another, to try out a rowing machine. You may have even thought of getting a machine for your home too, but nonetheless it's time you got to know the indoor rower, also known as the ergometer or rowing machine. While it may look intimidating at first, it's actually more beginner-friendly than you might think—and it provides one hell of a workout. WHAT'S THE PROPER WAY OF USING A ROWING MACHINE? The motion you use in a rowing exercise is not always intuitive, but it's actually pretty easy once you have it down pat. Here's a good way to remember how to row: legs, core, arms (on the way out) and arms, core, legs (on the way in). Meaning, when you start from the bottom of a stroke (in the catch position), you should extend your legs, hinge your core, then use your arms to row the handle toward your chest. Then you reverse it to go back to the beginning: Extend your arms, let your core hinge forward, then bend your legs. (You can repeat it in your head as a sort of mantra while you're rowing: Legs, core, arms, arms, core, legs.) A lot of the power actually comes from the legs, but you need to keep your core tight while you push back and eventually pull the handles with your hands/arms. People often think that rowing is just for your upper body, but nothing could be further from the truth. The vast majority of the work is done by the legs. PERCENTAGE OF BODY PARTS WORKED Rowing is about 60-percent legs, 30-percent core, and 10-percent arms. Most of rowing will be working out your hamstrings and butt, but only if you are hinging properly. It should feel like a deadlift. There's also a large amount of core activation. Your core should be engaged the whole time, so you should learn how to dynamically engage those abs and you should feel a burn throughout the entire range of motion. Below are some of the benefits you get while on a rower: (1). ROWING CAN INCREASE YOUR ABILITY TO LOSE WEIGHT To lose weight, you need to develop a calorie deficit. This means that you burn more calories than you take in — normally by controlling your diet and/or expending more calories through exercise. A modest calorie deficit of around 500 calories per day is usually a good place to start. Rowing on a regular basis is a great method of contributing to this deficit. Calories burned through rowing: The calories you burn through rowing vary based on a number of factors, including the machine you’re using, exercise intensity, and body size. As a general guideline, here are the approximate number of calories adults will burn based on body weight and intensity. The chart lists calories burned per 15 minutes, then per hour. Note: These are not exact numbers, as the number of calories you burn is also affected by your age, basal metabolic rate, and health status, as well as the temperature of the exercise environment. Light Moderate Rigorous (15 min/1 hr) 15 min/1 hr) (15 min/1 hr) 135 lb (61 kg) 53/214 107/427 130/519 145 lb (66 kg) 58/231 116/462 140/561 155 lb (70 kg) 61/245 122/490 149/595 165 lb (75 kg) 66/263 131/525 159/638 175 lb (79 kg) 70/280 140/560 170/680 185 lb (84 kg) 74/294 147/588 179/714 195 lb (88 kg) 78/312 156/623 189/757 205 lb (93 kg) 81/326 163/651 198/791 215 lb (98 kg) 86/343 172/686 208/833 225 lb (102 kg) 89/357 179/714 217/867 Bear in mind that varying your intensity changes the number of calories you burn. When you supplement rowing with a proper diet, you’ll probably start to lose weight in the form of fat loss. Exercises like rowing help mobilize fats in your body so that they can be used as energy. A nutritious diet that provides fewer calories than you burn may also help burn fat. If you’re looking to cut your total calorie intake, try eating more protein and veggies to keep you full, switching to zero-calorie drinks like water, and eliminating processed foods. Studies suggest that a combination of aerobic exercise (cardio) and resistance training (like weight lifting) is optimal for fat loss. Physical activity guidelines from the U.S. Department of Health and Human Services (DHHS) suggest that you get at least 150 minutes of moderate intensity exercise per week. While rowing is considered to be a predominantly aerobic exercise, it’s important to tack on resistance training for best results. 2. IT'S ONE OF THE FEW EXERCISES WHERE CAN ADAPT IT TO FIT YOUR NEEDS Whatever workout you're shooting for, the rowing machine can deliver. In a nutshell, Using a rowing machine puts you in control from the get go, If you feel like pushing the envelope on one day, on how hard you feel like pushing and/or pulling the rower wil respond accordingly, and If you feel like taking it easy, on a lighter, more recuperative day, again the rower will respond accordingly. You can also row very little or as much as you want, depending on the time you have. You can even get a strength-training-style workout by pushing hard and imagining that you're lifting a heavy barbell, for a true fat burning workout. 3. ANYONE CAN DO IT REGARDLESS OF THEIR LEVEL OF FITNESS Provided you have access to an ergometer, you can add rowing to your exercise regimen. This exercise has also been deemed safe for people with low vision and those who are blind. A 2015 study including 24 people with low vision found that rowing 5 days a week for 6 weeks led to a substantial reduction in fat mass and total body fat percentage. Also the people who participated had reduced levels of cholesterol and their back strength and trunk flexion increased substantially. 4. ROWING IS A GREAT UPPER AS WELL AS LOWER BODY WORKOUT It’s a mistaken belief that rowing only gives you an arm workout. The fact of the matter is that rowing is a full-body workout. According to the American Fitness Professionals Association, the rowing stroke consists of 65–75% leg work and 25–35% upper body work. The major muscle groups it targets are your:

• quadriceps
• calves
• glutes

Rowing is also known to strengthen your upper body muscles, including your:

• pecs
• arms
• abdominal muscles
• obliques

Your leg muscles are primarily engaged during the drive part of the stroke, or when pushing off the foot stretcher. 5. IT'S EASIER ON YOUR JOINTS Rowing burns serious calories without putting added stress on your joints. It allows you to be the one who is in control of the movement and pace and is a good exercise for active recovery. this is the main reason why Rowing is the ultimate low-impact workout. Because there's no running or jumping involved, there's nothing in the rowing motion to jar your joints. Unlike many other forms of low-impact exercise, rowing still can be a rigorous activity, because it works many aspects of your fitness. For example, you gain strength and stamina from doing all those rowing motions, all this is possible with this one incredible workout machine. 6. IT CAN BE GOOD FOR YOU MENTALLY Anyone who has been a long time user of a rowing machine will tell you that it has a meditative, therapeutic, effect which can play a significant role as far as your mental health is concerned. The key to this, is in your execution and pace of the strkes you make. If you row at a slower pace, the stroke becomes more in line with the above aforementioned effect of the rowing stroke having a wonderfully,recuperative, calming effect on you. 7. A GREAT CARDIO WORKOUT A rowing machine is also a great way to get a good aerobic workout for the day. Rowing strengthens your cardiovascular system, which includes your heart, blood vessels, and blood circulation. This system is responsible for transporting important materials, such as nutrients and oxygen, throughout your body. In adjusting the tension of the machine, if you workout with a low tension at a high speed, you will engage in aerobic exercise. Since rowing is such an intense workout, your heart has to work hard to transport more blood to your body. This can improve heart strength. This may be beneficial for those who have or could be at risk for cardiovascular disease. 8. IT BUILDS ON BOTH YOUR POWER AND ENDURANCE SIMULTANEOUSLY Rowing’s combination of strengthening and cardio will help build both power and endurance. Power: is your ability to exert maximum force in a very short amount of time — think jumping, accelerating to a sprint, or doing a bench press from the bottom position to full lockout. If you row correctly, you’ll use your leg muscles to propel your body back and your arm muscles to actually row, both of which require power. Endurance: is your body’s ability to sustain an activity, like rowing, for a prolonged period of time. Rowing meets both these criteria of endurance — cardiovascular and muscular 9. IT'S AN EFFECTIVE WAY TO GET YOUR EXERCISE FIX Owning a rower will enable you to reach all of your fitness goals in the shortest time possible! Because rowing works so many muscles at the same time and burns all those calories, it's an exceptionally time-efficient workout. You'll feel the exertion from the first few strokes. You can achieve a worthwhile training session in as little as 15 or 20 minutes, especially when you're starting out. All you have to do is row for a few minutes for your first workout, and add more time over a few sessions. Remember this is a full-body workout, so you may feel it sooner than you expect. Workout on a progressive basis and you'll be doing longer distances and higher-intensity workouts in no time. Plus, short bursts of intense exercise, like high intensity interval training (HIIT), are known to increase cardiac function and excess post-exercise oxygen consumption. In other words, you’ll burn more calories considering the amount of time you put into it. A recent study found that low volume HIIT — less than 15 minutes per session — can induce similar, or even greater, improvements in fitness level, glucose control, blood pressure, and cardiac function than high volume HIIT or moderate-intensity continuous training. 10. IT'S A BREAK FROM WORKING OUT ON THE USUAL TREAMILL OR ELLIPTICAL It’s a great alternative to the treadmill or elliptical. When it comes to exercise machines at the gym, you might not even give the rowing machine the time of day. However, this may change once you compare it to other exercise machines, such as the treadmill and the elliptical. For example, the treadmill focuses mainly on your lower body, while the ergometer provides a full-body workout. While the rowing machine and elliptical both work the upper and lower halves of your body, the rowing machine requires more effort in your upper body and abs with each stroke. Also, if you live in a condo or apartment, the people below you will be truly grateful that you have a Rowing machine instead of a treadmill because they're more quiet. 11. ROWERS ARE A CONVENIENT,WORKOUT-FRIENDLY WAY TO GET A WORKOUT A treadmill or weight rack setup can take up quite a bit of space in a home gym, especially if your living room doubles as a workout space. Many rowers fold up so you can stow them away when not in use — a great benefit. You can even get creative and use the rower for strength workouts. Core exercise, anyone? HERE'S A SHORT RECAP OF THE AMOUNT OF CALORIES YOU CAN BURN WHILE ROWING How many calories can you burn from using the rowing machine? According to Harvard Health, a 125-pound person can burn 255 calories in 30 minutes of a vigorous rowing workout. A 155-pound person can burn 369 calories, while a 185-pound person can burn 440. In comparison, a 125-pound person can burn 270 calories in 30 minutes on an elliptical trainer, while a 155-pound can burn 324 calories and a 185-pound person can burn 378 Combining daily rowing with a healthy, balanced diet is a great way to be active or stay in shape. How to buy the best rowing machine to suit your needs. WHAT ARE THE FOUR TYPES OF ROWING MACHINES? There are basically four different types of rowing machines, using different types of resistance, but each has its pros and cons: (1). Air rowing machines - generate resistance using a flywheel that rotates within an enclosed cage. You can let more air into the cage to generate more resistance, or close it to lower the resistance. However, since your power output is based on the flywheel’s speed as much as the damper setting, there’s no need to use a higher setting to get a great workout – on the contrary, it’s better to use a lower setting unless you want to exhaust your muscles. Air-resistance machines are the most common on the market, but generate quite a bit of noise, which might not be practical in all households. (2). Hydraulic rowers - often referred to as piston rowing machines, are usually the most affordable option. These machines use a pair of hydraulic pistons to generate resistance, and tend to be the smallest and easiest in terms of storage, folding up in most cases. However, they often bare little to no resemblance to the movement of rowing. Usually, the range of movement is limited to a short arc that won’t offer the full-body benefits of a more expensive rowing machine. (3). Water-resistance - models are designed to mimic the experience of real rowing, using large water-filled tanks and internal paddles to create resistance. They're relatively quiet and often designed from wood and so are aesthetically fetching. The major disadvantage is cost – they’re rather expensive and offer less functionality than the top machines. (4). Magnetic - is the final type of resistance used by rowing machines. Compared to the other varieties, these are extremely quiet and can be manually adjusted using a digital console or a slide lever, depending on the model. The disadvantage is that the magnetic resistance lacks the reactive and powerful resistance of air or water machines. Magnetic rowers’ simple, flat level of resistance can make it harder to achieve the all-round muscle gains of a more advanced rowing machine. BEST DEAL OF THE YEAR! From its simplicity to its price tag, the Bluefin Fitness BLADE Home Gym Foldable Rowing Machine is perfect for beginners or anyone who just wants to try the sport out. Although it’s basic, it still has all the features you need: a magnetic resistance system with eight different settings, a digital display screen for speed, distance, time and calories burned and a foldable design with wheels to roll and stow it away. Marked down to $239, you’ll also save nearly $120 off its original price tag. To be one of the few people to get in on the BEST DEAL all year long for ROWERS!, PLEASE CLICK HERE NOW! Inventory won’t last very long!