Effective and efficient
Rowing is an exercise in which the whole body is involved. It requires muscular effort from the legs, buttocks, lower and upper back, shoulders, arms and torso. Rowing machine is a very efficient way of training , since it puts many muscles to work simultaneously. This allows the entire body to be exercised in a relatively short period of time. It also implies a very high calorie expenditure. For this reason, rowing is a great way to improve body composition through fat reduction and weight loss.
Performing intervals on a rowing machine is a very time-efficient form of training, which can have numerous benefits related to performance and physical function. Doing high intensity intervals on the rowing machine is an efficient and temporarily effective way to improve maximum aerobic capacity (VO2max), as well as anaerobic performance. A high volume of VO2max allows Athletes to have a high submaximal work capacity, leading to the burning of more calories. Or to put it another way: if an Athlete improves his VO2max he will be able to yield more and burn more calories.
Improved recovery between efforts
Another benefit of an improved aerobic energy system is the ability to recover quickly between high intensity efforts. Anaerobic energy plays a very important role in carrying out high intensity intermittent exercises, but a well-developed aerobic system is key: between efforts it helps to recharge anaerobic energy reserves, eliminates lactate and provides a better response. aerobics. In summary, an improved aerobic system allows for accelerated anaerobic performance.
Low impact, high reward
Rowing is a gentle way to train and a low impact exercise, since it does not involve sudden movements or high impact elements. However, this does not mean that it is easy or ineffective. The opposite really happens. Rowing can be challenging compared to other exercises done through machines. A study comparing athletes who rowed with others who were cycling at the same intensity concluded that rowing causes a higher level of heart rate and leads to increased cardiac output. Rowing can have other benefits for the heart, such as an increase in size and strength of the heart muscle fibers. Another study, which mixed over 10 weeks of high intensity and strength rowing training, He concluded that due to this, modifications occurred in the left ventricle of the heart (the heart cavity that pumps blood to the body): it increased the ventricular mass, the size of the cavity and the thickness of the walls. Exercising through rowing on a regular basis leads to very positive changes in heart structure and function and helps accelerate athletic performance.
Happy rowing!
Another benefit of rowing is the release of hormones that improve mood, as endorphins appear in response to exercise. They act on the brain and provide multiple benefits: they improve mood and immune response, modify pain perception and reduce stress. Therefore, rowing can also be positive for psychological well-being, in addition to physical well-being.
In short, rowing is efficient and effective for the whole body, and can contribute to improving aerobic and anaerobic performance. A low impact exercise that is capable of positively modifying the composition of the body and that also influences the mind and its well-being. Rowing is an essential part of any training plan.
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