![]() ![]() Workout 3: Row easily for 5 minutes, then do 5 minutes of walking or stretching.End with 5 minutes of walking or stretching. Do five minutes of stretching off the indoor rower. Complete another 5 minutes of easy rowing. Get off the indoor rower and stretch or walk for 5 minutes. Workout 1: Row very easily for 5 minutes at a stroke rate of 24–28.If you’re new to exercise or are resuming after a long break, start with the following workouts in the order presented. Before you know it, you’ll have reached your weight loss goals.īefore trying the following workouts, please read our liability disclaimer. Be patient with yourself and work to make good choices every day. ![]() On days when you need a boost, review your log to see how far you’ve come, connect with other rowers through the forum, or check out the many online challenges available to you.īecoming overweight doesn’t happen overnight neither does becoming fit. Sign up for a free online logbook and enter your meters. Learn how to view Calorie output on the Performance Monitor, and then use our Calorie Calculator to determine the Calorie burn for your weight. Work with a nutritionist, or read up on healthy eating, and keep track of what you consume each day so you know exactly how many Calories you’ve taken in. Educate yourself about the damper setting, starting off between 3 and 5 until your fitness improves. Learn how to get comfortable on the indoor rower, and which stretches and breathing techniques are helpful for rowing. Review our Technique Videos to learn the proper rowing stroke. Our indoor rowers accommodate up to 500 pounds, making it versatile for many body sizes, and your workout intensity is always in your control. If you have a lot of weight to lose, the seated nature of rowing takes the pressure off your joints while providing a superior workout. The full body nature of rowing makes it a huge Calorie burner: in a few minutes a day, you’ll burn more Calories on the indoor rower than you would on a machine that doesn’t engage as many muscle groups. Results come from hard work and consistency. Weight loss boils down to a simple formula: burn more Calories than you take in. ![]()
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