Rowing For Weight Control

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Rowing for Weight Control

If weight loss is your goal, then consistency and duration of your workouts will be very important.

If possible, set up a regular time to row so that you won’t have to make a daily decision about whether and when to row. This will help prevent excuses from interfering with your program. The support of friends and family can be very helpful, too.

The longer you row at any given intensity level, the more calories you will burn. Rowing at a higher intensity level will also burn calories faster, but you don’t want to row so intensely that you can only last for 5 minutes. Therefore, the best guideline for weight loss is to aim for rows that are at least 30 minutes long, at a “comfortably intense” pace.

Weight loss should result when your caloric output (exercise) increases while your caloric input (food) decreases or stays the same.

WORKOUT FREQUENCY: 5-6 times per week
DURATION: 30-50 minutes
WORK TYPE & INTENSITY: Moderate steady work, able to carry on a conversation; add interval workouts for variety.
SAMPLE WORKOUTS:

5,000-7,000 meter row
10,000 meter row
30 minute row
1 minute harder, 1 minute easier for at least 20 minutes total. 2-3 moderate 10-minute pieces with 2 minutes easy in between.

Rowing Long

For weight control and general fitness, the "long row" should be part of your rowing regime. There are some people who love long rows, preferring them to the shorter intervals any day. There are others who just do them because they know they should, but don't always enjoy them that much. And then there are those who just plain hate them, dread them, and come up with excuses not to do them.

But long rows are important for a variety of reasons. In this article, we will suggest a variety of strategies for making your long rows fun, or at least better than they were….

Why Row Long?

Weight Control: If you are rowing to control your weight, the longer you row, the more calories you will burn. If you can add 4-6 days of reasonably long rowing to your lifestyle, without increasing your calorie intake, you should lose weight. The intensity of the row does not have to be high - conversational pace is a good guideline for keeping you at a pretty optimal fat-burning pace.

Fitness: If you row for general fitness, you should include a variety of workouts, and long steady state rows should definitely be included. They improve your cardiovascular endurance, which is a big part of feeling fit. As far as intensity goes, you should push yourself a bit on at least some of your longer rows, or include periods of higher intensity throughout the piece.

What is a long row?

How long is long? It depends in part on what you're used to. If you're just getting started, or having a bad day, 20 minutes can feel like a very long row. Once you have been rowing regularly, a long row for most people is probably 45 minutes to an hour in length. For a competitive rower who has plenty of time to train, a long row may approach an hour and a half. Beyond that, I'd say it moves into "marathon" rowing. A full marathon is 42,195 meters, which will take you upwards of three hours.