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- Exercising on the rowing machine for weight loss: How often should we use the rowing machine to lose weight?
- Using the rowing machine: How many times per week and for how long should we exercise on the rowing machine to lose weight?
- Indoor rowing: Which plan should you follow and how often should you do it to lose weight?
Exercising on the rowing machine for weight loss: How often should we use the rowing machine to lose weight?
All you need to know about indoor rowing
How often should you use the rowing machine to lose weight fast and see results? Does training on the rowing machine help you lose weight? How many times per week and for how long should you use the rowing machine to lose weight and burn fat? The tool below enables you to track the effects of the rowing machine over a month. Simply select the duration of your training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Using the rowing machine: How many times per week and for how long should we exercise on the rowing machine to lose weight?
Find out more about training on the rowing machine for weight loss!
While regular exercise combined with a healthy diet can help you slim and tone your body, some sports are more effective than others at helping you lose weight. What about the rowing machine and its caloric expenditure? How many times per week should you exercise on the rowing machine to lose weight and see results? Here are some answers.
Calories burned with rowing!
As we all know, the weight-loss process is triggered when our body burns more calories than it absorbs over a given period of time. While almost 70% of weight loss is down to a healthy diet, the remaining 30% must be achieved through regular physical activity. Indoor rowing is an excellent activity if the intensity and frequency are right. It burns between 250 and 700 calories per hour of exercise, depending on age, sex, size and intensity. In addition, rowing involves over 85% of the body’s muscles, stimulating the basal metabolic rate. The body will continue to burn calories at rest. So, yes, it is possible to sculpt a dream body, provided you watch your diet and train regularly.
What is the metabolic equivalence of indoor rowing?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Rowing, for example, is a medium-intensity activity with a MET value of 7, meaning that it burns 7 times more energy than at rest, in the same way as moderate stepping or light jogging
Indoor rowing: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight-loss results from several examples of rowing training programs!
Do you know how much weight you lose by rowing for 30 minutes, 1 hour or 2 hours? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of rowing machine programs over 1 month at normal intensity!
Indoor rowing
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.13 | 0.26 |
| 50 kg | 0.08 | 0.16 | 0.33 |
| 60 kg | 0.10 | 0.20 | 0.39 |
| 70 kg | 0.11 | 0.23 | 0.46 |
| 80 kg | 0.13 | 0.26 | 0.52 |
| 90 kg | 0.15 | 0.29 | 0.59 |
Indoor rowing
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.13 | 0.26 | 0.52 |
| 50 kg | 0.16 | 0.33 | 0.65 |
| 60 kg | 0.20 | 0.39 | 0.78 |
| 70 kg | 0.23 | 0.46 | 0.91 |
| 80 kg | 0.26 | 0.52 | 1.05 |
| 90 kg | 0.29 | 0.59 | 1.18 |
Indoor rowing
Normal intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.20 | 0.39 | 0.78 |
| 50 kg | 0.25 | 0.49 | 0.98 |
| 60 kg | 0.29 | 0.59 | 1.18 |
| 70 kg | 0.34 | 0.69 | 1.37 |
| 80 kg | 0.39 | 0.78 | 1.57 |
| 90 kg | 0.44 | 0.88 | 1.76 |
