When we think of doing cardio in the gym , surely the first thing that comes to mind is the treadmill or the elliptical. Perhaps someone also thinks of the bicycle (better the spinning one, which "copies" the movement of the pedals of the road bike better than the classic static bicycle) or the stepper or stair climbing rowing machine.
However, my favorite for a while now is the rowing machine: surely in your gym there is also at least one and that, in addition, it is almost always free unlike the ellipticals (which would be my second option). In the spirit of that you also enjoy these cardio workouts indoors much as I do today. I will tell you five reasons to worship (and use) the rowing machine.
Because it is one of the most complete workouts you can do: on the elliptical and on the treadmill, our lower body takes center stage, even more so if we are talking about the bicycle or the stepper. But the rowing machine forces us to work both upper body (when pulling the pull) and lower (in a movement similar to that of a deep squat) and even our mid zone (to maintain a correct posture).
Because it makes you work on the coordination and mobility of your joints: to achieve a good technique in the rowing machine, a coordinated movement of our upper and lower train is necessary, in addition to having adequate breathing that facilitates our movements. Good mobility, especially of the hip and shoulder girdle, as well as a great stabilization that will come from the deep muscles of the abdomen, are essential to achieve fluid movement.
If you want to burn calories, this is the perfect machine: when it comes to burning calories, although it should not be the main purpose of our training but a consequence of it, the rowing machine takes the lead on the elliptical, the stepper and bicycle. Precisely because of what we mentioned earlier: many muscle groups come into play.
Because it is perfect for practicing HIIT: thanks to the involvement of many muscle groups at the same time and in a coordinated way, the rowing machine makes our pulses go up quite a bit in a very simple way. This is perfect if we want to do high intensity interval training, being able to easily reach high pulsation peaks (more complicated on other machines such as the elliptical).
Because it is a very good training to improve the shape of the buttocks: the explosive push at the beginning of the rowing movement, when we are in the initial position with the knees bent, is perfect for working the glutes.
Be encouraged, if you have not already done so, to try this gym machine that allows you to do a complete and very entertaining workout, to row!
Train with the Rowing Machine
When implementing a training with the Rowing Machine, we have several options, being the choice of the type of physical capacity that we intend to train, as well as the energy substrate:
- Aerobics
- Anaerobic
For the first case, we are making an almost exclusive use of the oxidative substrate, that is, we use fats as fuel. For the second case, the energy pathway will come from glycolysis, that is, oxidize glucose (which will be stored in the form of muscle and liver glycogen) and obtain available energy.
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