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Seven Benefits Of Rowing.



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.

  1. Rowing Machines Blast Calories

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.


  1. What exactly is cardiovascular fitness, and how is it improved with rowing? Cardiovascular fitness involves your lungs, heart, blood vessels and muscles. It refers to how much oxygen you can inhale and deliver to your muscles, and the muscles’ ability to use that oxygen for movement.Rowing Improves Cardiovascular Fitness

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.

  1. Rowing Boosts Muscle Strength and Endurance

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.

  1. Rowing is Low Impact

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.

  1. Rowing Can Be Social

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.

  1. Rowing Machines Are Relatively Low-Cost

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.

  1. Rowing Supports Limitless Potential

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.

Last Thoughts

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.

9 Reasons Why the Deadlift is the Best Exercise.



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.

Why Boxing is the Toughest Sport.



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.

  1. Intellect – boxing is as much about the brain as it is about the body
  2. Perception – the ability to analyze information and interpret it
  3. Motor Skills – how best to control movements
  4. Perceptual-motor skill – How best to adapt and move to things around us

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.

Lunges Are Better And Harder Thank You Think.



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.


1. Jumping Lunges

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.


2. Walking Lunges

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.



3. Back Rack Reverse Lunge

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?


4. Front Rack Walking Lunge

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.


5. Dumbbell Overhead Lunge

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. 

5 Ways To Gain Lean Mass And Lose Fat.


1. Eat Frequently

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!


2. Weight Train Three To Six Days Per Week

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!


3. Cardio

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.


4. Don't Stress

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!

5. Inside the Gym

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.


8 Ways Strength Training Boosts Your Health and Fitness.


Strength training goes a long way in terms of supporting bone health, making aerobic exercise more productive, preventing injury, and facilitating healthy aging.

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight all while making you look and feel better, wouldn't you want to get started? Well, studies show that strength training can provide all those benefits and more.

Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the American Heart Association.

The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger.


1. Strength training makes you stronger and fitter.

This benefit is the obvious one, but it shouldn’t be overlooked. Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training

  • Isometric resistance involves contracting your muscles against a nonmoving object, such as against the floor in a push-up.
  • Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

2. Strength training protects bone health and muscle mass.

At around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per year thanks to aging. 

According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects. 

Likewise, the HHS guidelines note that, for everyone, muscle-strengthening activities help preserve or increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age. 

3. Strength training helps keep the weight off for good. 

Aerobic exercise such as walking, running, and cycling is well-known as a way to help increase the number of calories you burn in a day and thereby shed extra pounds. But strength training helps, too (even if you’re not burning a huge number of calories during the workout).

Exercise science researchers suspect strength training is helpful for weight loss because it helps increase your resting metabolism (meaning the rate at which your body burns calories when you’re just going about your day, not exercising).

“A good resistance workout increases your excess post-exercise oxygen consumption (EPOC),” Pire says, referring to the calories your body continues to burn after a workout.” [Resistance or strengthening exercise] keeps your metabolism active after exercising, much longer than after an aerobic workout.”

A study published in the journal Obesity in November 2017 found that, compared with dieters who didn’t exercise and those who did only aerobic exercise, dieters who did strength training exercises four times a week for 18 months lost the most fat (about 18 pounds, compared with 10 pounds for non-exercisers and 16 pounds for aerobic exercisers). 

4. Strength training helps you develop better body mechanics.

Strength training also benefits your balance, coordination, and posture.  One study showed that in older people who are at higher risk of falling (and causing a lot of damage) because of worse physical functioning, strength training reduced risk of falling by 40 percent compared with individuals who did not do strength-training exercise. 

“Balance is dependent on the strength of the muscles that keep you on your feet,” Pire notes. “The stronger those muscles, the better your balance.”

5. Strength training can help with chronic disease management.

Studies have documented the many wellness benefits of strength training, including helping people with some chronic diseases manage their conditions. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. 

And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control. 

6. Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which lift energy levels and improve mood.All exercise boosts mood because it increases endorphins. But for strength training, additional research that’s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain.

As if that isn't enough to convince you, there’s evidence strength training may help you sleep better, too. 

7. Strength training translates to more calories burned.

Strength training helps boost your metabolism (the rate your resting body burns calories throughout the day). But weight or resistance training can help boost your calorie burn during and after your workout, too.

You burn calories during strength training, and your body continues to burn calories after strength training (just like you do after aerobic exercise), a process called "excess post-exercise oxygen consumption" or EPOC. When you do strength, weight, or resistance training, your body demands more energy based on how much energy you’re exerting (meaning the tougher you’re working, the more energy is demanded). That means more calories burned during the workout, and more calories burned after the workout, too, while your body is recovering to a resting state.

8. Strength training has cardiovascular health benefits.

Along with aerobic exercise, muscle-strengthening physical activity helps improve blood pressure. The government recommends doing muscle-strengthening activities twice weekly plus 150 minutes of weekly moderate-intensity activity at minimum to help reduce hypertension and lower risk of heart disease.