The word is out! People at all fitness levels are discovering the perks of indoor rowing.
Here we present seven benefits of rowing machines for health and fitness.
A large person can easily burn 1000 calories an hour when rowing. That might seem incredible, but remember that this is a full-body activity. A single stroke involves coordinating your hamstrings, abdominal muscles, biceps and all other major muscle groups. WaterRower reports that people recruit 84% of their muscles when using their machines! Other fitness machines tend to focus on just the upper or lower body and burn fewer calories per hour.
Rowing is excellent for your heart and lungs because it recruits every major muscle group. This muscle activity stimulates your heart, encouraging it to deliver additional oxygen and nutrients. Basically your body complies but is alarmed by the demand. As if planning ahead, your heart and lungs adapt so that the next time this work is required, it’s easier. Voila! Rowing improves cardiovascular fitness.
Rowing machines train your entire body to improve muscular strength and endurance. As you repeatedly push and pull, your muscles adapt to the demand. The repeated motion of rowing helps improve muscular strength, which is how much weight a muscle group can lift in one effort. (For example, maybe you can lift 50 pounds although not repeatedly.) Rowing also improves muscular endurance, or how much weight a muscle group can repeatedly move over time. The more you train, the longer you’ll be able to sustain a physical activity such as weight lifting, biking or hiking.
Rowing and other “low impact” exercise is gentle to your joints. It lets you avoid the injuries that are associated with high impact exercise. When you run, for example, there is clearly an impact on your knees, ankles and other joints. When you row, your body moves smoothly and isn’t jarred.
That said, it’s important to row properly. Using the wrong technique can cause muscle strains and other problems.
Indoor rowing can be a solo venture or a group activity. Group rowing classes such as Indo-Row have become especially popular in the past few years, replacing the role of high-impact spinning. These classes have energetic instructors, motivational music and engaging workouts.
The brand Concept2 is particularly popular for group training. Their GX Studio rowing machines are specifically designed for this purpose.
Rowing machines are especially affordable when compared with other cardio equipment such as treadmills and elliptical trainers. The world’s most popular rowing machine, the Concept2 Model D, sells for about $900 and is commercial strength. The top commercial treadmills and ellipticals, on the other hand, cost thousands more.
The cheapest rowing machines only carry residential warranties. Some cost as little as $250, although these could hardly compete with a Concept2. Our rowing machine reviews help you sort through the options in all price categories.
Renting is an option too. WaterRowers can be rented for under $10/week with a minimum commitment of three months.
Rowing can be as challenging as you’d like. If you use a WaterRower or certain air rowers, the machine’s resistance will respond to your effort. The harder and faster you row, the more resistance is created.
If you push yourself, then your cardiovascular health, muscular endurance and strength won’t outgrow your rowing machine.
To best enjoy the benefits of rowing, resist the urge to go all-out during your first session! Take the time to learn proper form. As with any exercise, start slowly and let your body gradually adapt to its healthy new routine.
When it comes down to the fitness and bodybuilding world, the deadlift is an exercise you do not want to ignore. When executed with proper form it can and it will bring us closer to that better, stronger and more powerful physique we are aiming for.
Why is that?
The deadlift is an exercise that requires to literally lift a dead weight off the floor. It has been around for ages, performed by bodybuilders, powerlifters and many known athletes to improve their athletic abilities as well as their performance and gain a good amount of strength and size. If you still don’t feel like deadlifts are for you, stick around. I’ll prove why they are!
Unlike most exercises that are meant for a specific muscle group, It targets your upper (back, shoulders and arms) and lower body (glutes or buttocks, quadriceps, hamstring and calves) including the abdominal region. It is a full-body blaster which is one of the top advantages of this exercise. When you have less time or you have to do one exercise to challenge your whole body, this is the one.
The deadlift targets your major core muscles increasing its strength when performed properly. A strong core is key to a stronger and better body. It is also a big help in keeping your back and spine both straight and strong thus improving your posture in general. There are not many exercises that target your core like this exercise does.
Yes! Resistance training by itself can naturally increase testosterone levels in our bodies, but not as much as deadlifts and squats can. Reason why is that testosterone and growth hormones naturally increase their levels in our bodies when muscle fibers are recruited, and we already know that deadlifts target more muscle groups than any other exercises ergo they recruit more fiber as well.
There’s no doubt that when it comes to having strength gain as a goal deadlifts are your perfect choice. Don’t believe me? Ask a powerlifter. A powerlifters goals is strength and strength only. No wonder why the always go for personal records in deadlifts, squats and bench press. Deadlifts are a great way to truly test your strength. They also are a big help in increasing one’s power. And even though they seem alike they have their differences. Power is one’s ability to access big amount of force for a shorter period of time. This comes in handy in sports such as box, MMA, football and so on.
If we don’t use equipment such as wraps while performing deadlifts, this exercise will increase our grip strength by a mile! You may ask yourselves: Why is grip strength so much important? Grip strength is very important in lots of fields including bodybuilding. Our arms are the tools to deliver our body strength to the barbell, machine or those dumbbells. Especially, when pulling something. Try doing chin-ups without a firm grip. Even though your biceps and back say yes, after a few reps your forearms will quit on you. By doing deadlifts our forearms and hands adapt themselves to the weight we are pulling making them bigger and stronger. That increases our grip strength.
It is a known fact that resistance training and weight training are a big help in losing fat or bodyweight. Now just add the facts together. Resistance training helps with fat loss. Deadlift like I said activates more muscle groups than any other exercise, therefore requires more effort when performing it. This requires the body to burn more fuel or calories. With the proper diet deadlifts can be your fighting tactic against weight loss or fat loss.
I probably already mentioned this, doesn’t matter it’s so important you can read it twice. Besides helping with testosterone levels and growth hormones, deadlifts when performed with the right form target and challenge the whole body! Combine that with heavy lifting and you have the key to growth! It is essential to do some heavy-ass deadlifting when it comes down to gaining some serious size.
Know how you can cheat your way on a bench press? Or bicep curl? Try doing that on a deadlift. Impossible! There’s no “spot me bruh”, no help no nothing. It’s just you, the barbell and the will to lift. You either do it or you don’t.
Last but certainly not least. With compound movements such as the deadlift you strengthen your whole body including the muscles around your ligaments and tendons. Having stronger muscles around crucial joints is essential for a healthier stronger body, especially when we want to avoid any kind of injuries. In my opinion the deadlift also strengthens our knees, ankles, wrists and lower back which is very important in the athlete world and life in general.
Ask every sports fan what their favorite sport is and you will be met with a hundred different responses. Ask a sports fan what sport produced the best athlete and you are likely to here another hundred different answers. If, however, you ask people what the toughest sport is and you may just get quite a few people agreeing on boxing being the toughest sport to play.
There are many sports that are pretty tough on sportsmen in terms of training and competition, including American football, rugby, long distance running and weigh-lifting, and every fan will claim that the sport they love is the toughest.
Every boxer will tell you that the beloved sport that they have chosen to enter into is a massive challenge. Not only do boxers need to be light on their feet and packed full of strength.
A fighter needs to balance of speed, strength, and durability. He must also face the punishment inflicted by an opponent that has been chosen due to similar capabilities and weight, so he knows that his fight will not be easy.
Whether you are simply looking to get fit or you are serious about starting up boxing, this is a sport that has something for almost everyone. There is no pressure to develop your skills to levels beyond your capabilities, but there are certainly few obstacles if you decide to do so.
Boxing, for many, becomes more than just a sport and is seen as a lifestyle, with regular fitness grimes, diets and competitions taking over life as you knew it before boxing.
Boxing needs your body to use muscles from all over, not just the arms. From your trapezius to your deltoids, when boxing you will use all of your upper body when fighting. The legs play an important role in carrying your body around the ring and help you escape your opponent as you duck and slide.
Your quadriceps, hamstrings and glutes work together to help you lunge in and out, and add power to your punches. A punch uses power that is generated from as low as your calves so working on your calves will ultimately give you more power as you hop around the competition ring.
There is much more to a boxer than just learning how to punch harder than your opponent. Boxers will need to be aware of EVERYTHING that is happening in the ring and behind the scenes, in order to face the fear and become the best that he or she can be.
Famous couch once asked one of his boxer’s “What is your best weapon?” The boxer said , “My left hook.”“No,” replied Arcel. The boxer paused for a moment and replied, “Then my left jab, because it sets up all of my other punches.”Arcel again shook his head no. “Then what?” the boxer asked. Arcel pointed to his head to give the correct answer. “Boxing” he said, “is brains over brawn. I don’t care how much ability you’ve got as a fighter. If you can’t think, your just another bum in the park.”
Boxing is a sport that can improve the confidence of even the most introvert of people. What could be greater than feeling physically and mentally inferior to someone only to find that with determination and hard work, you can develop the skills of somebody twice your size and strength. A great attitude makes a great fighter, which is what you need to tell yourself over and over.
Boxing, like many other sports needs the athlete to be very confident and knowledgable. All boxers will eventually be able to learn the necessary skills to compete at a serious level, once he has put the time and effort into practicing. No matter how much a fighter practices there is an element of a boxers touch of magic that is very personal to him and it is often this touch of magic that wins the fight.
Defining one sport as being the ultimate at producing the best athlete is very difficult in need, something which everyone has an opinion and will forever be debatable. Just because a boxer if fit and tough, does not make him the overall best athlete and just because he is good at boxing will not mean he can be the best at any other sport.
Everyone would agree that Muhammad Ali was a master in the art of boxing and that he is, arguably, the greatest boxer that ever lived. To achieve such a high status boxers like Ali need to ensure that they achieve in four main skill sets.
The average time to master such skills is said to take over 10,000 hours, but we can see it taking a whole lot longer than that.
Boxers have more versatile and more efficient punching techniques. Sure, there are karate fighters who can break bricks and MMA guys punch just as hard as any boxer, but the QUALITY of the punch is not the same.
A boxer’s punch is faster, less telegraphic, and can strike at so many different angles from so many different positions. And we don’t just throw one, we can unleash a barrage of 10…and we do it using far less energy than other fighters.
Overall, there are many skills that a boxer will develop over the cause of his or her career and it is not all about facing fears and throwing the hardest punches. Boxers is a sport in which athletes have to fight their fears as much as their opponents, which takes a lot more just physical training.
Entering the world of boxing can be a scary though and some people may be put off before they have even started. It is important to keep in mind that while boxing may look like a gruesome sport it is not all about throwing punches and hurting your opponent.
Boxing requires more skill and practice than almost every other contact sport, therefore it is as much about how your brain works as it is about how much power you can pack into your punch.
Undoubtably, boxing is a competitive sport and professional boxes must maintain a positive mental attitude in order to reach the top and stay at the top.
The media will portray boxers to be egotistical and over-confident, and while this may be true to a certain extent, all boxers must put their ego to onside in order to concentrate on their skills at hand.
Putting in hours on end of practice and planning how to win a fight keeps boxers brains fit and healthy and the ability to focus is so important. Boxers will often plan every aspect of the fight ahead and with this attitude they are able to see themselves through round after round of heavy fighting.
Though we seem to like to make fitness complicated it doesn’t have to be.
If you squat, push, pull, hinge, and carry consistently you’ll probably get pretty fit. But don't forget to lunge
We sometimes forget about the lunge—maybe because nobody will ever ask you what your 1RM lunge is—but from a training standpoint it’s a safe and incredibly effective way to work your glutes, hamstrings, and core. Lunges are useful for improving balance and eliminating muscle imbalances, as well as increasing glute activation and hip flexor flexibility.
And when it comes to lunges, variety is as limitless as a Las Vegas buffet.
To get you thinking in the direction of lunging, here are five leg-brutalizing lunge workouts that will make your bum work overtime.
Warning: Lunges might also make going downstairs the next day kind of painful, so be smart about load, volume, and intensity.
For those of you who think regular walking lunges are too easy, try jumping lunges. You don’t need to jump very high, as even the hip action of jumping an inch off the ground will give you the explosive hit you’re after.
The challenge: 1-minute max reps jumping lunges. One minute rest. Repeat 3 to 5 times.
You won’t think walking lunges are easy after you go around an entire track while lunging.
The challenge: 400-meter walking lunge for time.
These allow you to really load up and build some strength via the lunge.
The challenge: 8-rep max back rack reverse lunge (4 on each leg).
Can you lunge your bodyweight for 8 reps?
Front rack lunges will not only get your bum firing but also your abs.
The challenge: 3 to 5 sets of 20 meters as heavy as possible while keeping the continuous movement for 20 meters.
If your mobility permits, try a single or double arm DB overhead lunge. You can do these as walking lunges, stationary lunges, or reverse lunges.
The challenge: 3 to 5 sets of 20 meters as heavy as possible while keeping continuous movements for 20 meters.
We recommend eating five to eight times per day, which is about every two to four hours. The science nerds will read studies done on fat, sedentary women and tell you that your meal frequency and the Thermic Effect of Food (TEF) doesn't matter, but as meatheads, we strongly disagree.
When dieting for a show, we sweat after every meal. That sounds like thermogenesis to me! So be sure to have at least protein and fat every meal.
Your body is like a furnace and food is like coal. If you stop feeding your body food, it will stop burning energy!
The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training also makes your body utilize more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth.
By training every other day, you stay in the anabolic, post workout state and this can help you stay lean and muscular year round... assuming you follow rule #1!
Cardio increases blood flow. Blood flow increases nutrient delivery to your muscles. Nutrient delivery helps your body repair, recover and grow lean mass.
Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular.
Stress causes a lot of straight up nasty things to happen to your physique. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick, and it can also give you the urge to kick small dogs.
While you cannot end stress from family, work, and the fact that you have to wait months for another season of "Grey's Anatomy", you can control stressing over your physique and your goals. Just set short- and long-term goals, stay consistent, and it will happen! Results do not come overnight.
Just keep at it, enjoy training and eating healthy, and the goals will come! The destination is great, but might as well enjoy the ride there!
1. Do compound strength exercises.
2. Up your rep speed. Completing your reps faster (without sacrificing form) puts more stress on the body. Aim for one rep every two seconds.
3. Stick to low-impact, light cardio.