Rowing for Weight Loss: Effectiveness and Workout Plan

Are you seeking ways to lose weight but worry about high-impact workouts hurting your knees? Rowing might be the solution you’ve been looking for! Whether you’re just getting started or you're a seasoned fitness enthusiast, rowing provides an excellent way to help you lose weight while placing minimal stress on your knees.

In this article, we’ll dive into the benefits of rowing for weight loss, common mistakes you should be aware of, workout plans, and some other questions you might be concerned about. We will also introduce a folding rowing machine for weight loss: Tousains 3 in 1 Rowing Machine. Let’s take a closer look right now!

Is Rowing Good for Weight Loss?

Rowing is one of the most efficient workouts when it comes to burning calories and shedding extra pounds:

Burns Calories: A moderate to intense rowing session can burn 400-600 calories per hour, depending on your intensity level. Below is the calorie burn while rowing, according to Harvard Health Publishing:

Activity	125-pound person	155-pound person	185-pound person
Rowing, Stationary: moderate	210	252	294
Rowing, Stationary: vigorous	255	369	440

Full-Body Engagement: Unlike many cardio machines that focus on the lower body, rowing engages your arms, legs, core, and back simultaneously. This helps build strength, increase metabolic rate, and burn overall fat. Tousains 3 in 1 Rowing Machine, in particular, can help target your upper body and abdominal muscles with the cable design. 

Raises Your Heart Rate: With resistance adjusted, rowing can be a high-intensity aerobic workout that gets your heart pumping. According to the Healthline, your fat-burning heart rate is at about 70% of your maximum heart rate and to determine your maximum heart rate, you should subtract 220 from your age. For instance, the maximum heart rate of a 25-year-old person is 220 minus 25, which is 195. To burn fat, you need to keep your heart rate at 70% of 195, which is 137 beats per minute. 

Protects Your Knees: For people who are overweight, it is particularly essential to choose a workout that protects your knees while exercising. The smooth motion of rowing reduces stress on your joints, making it suitable for those concerned about joint health.

Rowing for Weight Loss: A Workout Plan for Fitness Beginners

For fitness beginners, creating a workout plan can be challenging for the first time. Below is a sample of the rowing workout plan. Adjust the intensity or duration based on your fitness levels:

• Warm-up (5 minutes): Slow, steady strokes at 18-20 strokes per minute (spm).
• Workout (15 minutes): Alternate between 1 minute of high-intensity rowing at 24-28 spm and 2 minutes of light rowing at 18-20 spm.
• Cool-down (3 minutes): Slow strokes at 18 spm, gradually lowering your heart rate.

Common Mistakes and Proper Rowing Techniques

While rowing is excellent for weight loss, improper form and wrong techniques can increase the risk of injury. Read carefully the following common mistakes before you start rowing:

• Not Engaging the Core: The core plays a crucial role in rowing. Make sure your abs and lower back are active as you row.
• Overextending Your Arms: Pulling the handle too far can lead to shoulder strain. Focus on pulling the handle to your lower chest without overreaching.
• Not Using Your Legs Enough: The legs are the powerhouse of your rowing stroke. Focus on pushing through your heels at the start of the stroke and then pulling with your arms.
• Slouching Your Back: Maintain a neutral spine throughout the rowing motion. Keep your back straight while rowing, especially when you lean back during the finish phase. 

Proper Technique:

• Start with your legs fully extended and arms straight.
• Push off with your legs, keeping your back neutral.
• As your legs extend, pull the handle towards your torso with your arms.
• Finish with your back slightly reclined, chest open, and shoulders engaged.
• Rowing in a fluid, controlled manner.

How Long on Rowing Machine to Lose Weight?

The time you need to spend on a rowing machine depends on several factors, including your weight, fitness level, and workout intensity. For optimal fat loss, aim for at least 20 to 30 minutes per session, 3-5 times a week. You can start with shorter sessions, slow strokes, and gradually increase the intensity as your fitness improves.

Exercise alone can hardly lead to weight loss. It is necessary to take care of what you eat. Weight loss requires a calorie deficit, which means you need to burn more calories than you consume. Try to eat high-protein and high-fiber foods. They help reduce appetite and affect several weight-regulating hormones, according to Healthline.

Stay consistent, keep a healthy diet, and have a good mind, you will finally make it!

Rowing vs Running for Weight Loss – Which Should You Choose

Rowing is not the only answer to fat burning. Running is another exceptional option that many people will consider. So, rowing vs running for weight loss, which better fits your goals? 

Rowing is a full-body workout that engages and strengthens both upper and lower body muscles. The low-impact nature of rowing also makes it easier on the joints, especially for those with knee problems.

Running burns a significant amount of calories when incorporating interval training. However, it primarily works the lower body, and the high-impact nature can be tough on the joints, particularly for individuals with knee or back issues.

Both are great for weight loss, but rowing is more joint-friendly and engages more muscle groups. Running, on the other hand, can burn slightly more calories than rowing.

Conclusion: Ready to Rowing for Weight Loss?

Rowing is one of the most efficient exercises for weight loss. It offers a full-body workout that burns calories, strengthens muscles, and improves cardiovascular health—all while being easy on the joints. Whether you're a beginner or an advanced rower, you can get results from rowing. Tousains 3 in 1 Rowing Machine, which combines rowing with strength training, is excellent for weight loss. The cardio workout provided by rowing can help burn calories, and strength training improves your metabolism over time. View Tousains website and discover more features of this folding rowing machine for home!