How to Row to Lose Weight

Rowing is a good way to meet the cardio requirement of a good weight-loss program. It's more interesting than cycling, easier on the skeleton than running, and builds up strength more than most cardio workouts.ローイングに固有のポイントはいくつかありますが、この情報の多くをあらゆる種類の有酸素運動に使用できます。

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必要なもの

• Rowing machine
• Stopwatch (or heart rate monitor)
• journal

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手順

1. • 1

     Use a rowing machine. Although it may feel romantic to row an actual boat, the rowing machine has many advantages.天気が外の天気が悪いときに、条件に関係なく均等なペースを開発することができ、永遠に直線でrowぐるみができます。

   • 2

     Calculate your target heart rate for weight loss. Use this formula:

     Minimum Rate =(220 - your age) x .7
     Maximum Rate =(220 - your age) x.85

     For example, a 40-year-old's target heart rate for weight loss is between 126 beats per minute and 153 beats per minute.

   • 3

     Spend a week doing trial workouts, figuring out what level of exertion puts you in your target heart rate zone. After 10, 20, and 30 minutes, stop and count your pulse for six seconds, using your stopwatch. Multiply this figure by 10 to determine your heart rate. Compare it to your target heart rate and adjust your exertion accordingly.

   • 4

     You don't have to worry about exact precision every second. Staying in your heart rate zone keeps your body burning more fat, as opposed to carbohydrates from food, thus helping you lose weight. It's sort of like paying off principal instead of interest on a loan.

   • 5

     Once you've figured your desired level of exertion, row for 30 minutes per session, four sessions per week. 連続して2日以内にrowぎ、体が休むことが重要です。