The Different Ways Rowing Benefits You
If you have ever considered taking up regular rowing as an exercise,
you may be wondering exactly how rowing benefits you. Rowing is a
cardiovascular exercise; it is a well known fact that cardiovascular
exercise helps you to lose weight, increases your fitness, improves
heart and lung health and tones up your whole body.
Rowing offers several benefits over other cardiovascular exercises. It
exercises the entire body and targets most of the major muscle groups,
including those in the chest, legs, arms, back, and the abdominals.
It is unique in that the rowing action provides both a cardiovascular
workout and resistance training in one exercise. Because it is a
challenging exercise that works so much of the body, it is a terrific
calorie burner, using as much as 900 calories in one session. This
makes it an ideal exercise for those wanting to lose weight.
Because the weight is supported by a seat, rowing is a low impact
exercise. The back and the joints are not placed under stress, so
there is much less risk of injury, making it a great form of exercise
for those recovering from an injury or with reduced mobility. Many
people report that the repetitive motion of rowing helps them to clear
their mind at the end of a busy day, and it is also a great stress
reliever.
There’s no doubt that rowing on a smooth lake on a sunny day is very
pleasant and great fun, but the reality is that it’s not always easy
or convenient to find opportunities to row outside, especially if you
have work or other commitments. This is where the indoor rowing
machine comes into its own, providing a quick and convenient workout
whenever you want. Indoor rowing machines are one of the most popular
machines at the gym, but it is also possible to purchase one for use
in the comfort of your own home.
Indoor rowing on a rowing machine benefits your body even more than
the real thing. This is mainly due to the sliding seat, which causes
your legs to bend and then extend with every stroke. This enables you
to work the muscles in your legs in a way you would not be able to do
sitting in a boat. The motion of rowing also works the full range of
the arms; they start off extended, and by the end of the stroke they
bend to pull the handle to your abdomen. The back is used as you swing
into the stroke, and the abdominals come into play to stabilize the
body as the stroke finishes.
This complete range of motion is not found in any other exercise
equipment, and ensures that the whole of the body and all of the major
muscle groups are worked every time you use your rower. Try an indoor
rowing machine now to experience how rowing benefits your health and
improves your fitness.
Getting Regular Exercise With Home Exercise Equipment
Many people are now aware of the benefits of regular exercise, and an
increasing number of us are taking up running, walking, cycling,
swimming and a host of other activities. They are seeing the
advantages of this healthy lifestyle change in the form of better
overall health, more energy, increased fitness, weight loss and
increased muscle tone. In addition they are reducing their risk of
developing a serious health condition in the future.
However, it’s not always convenient to exercise outside. Many people
work long hours during the day, and by the time they get home it is
often dark and they cannot face turning out again to exercise. Other
people have family commitments, such as children, and are unable to
leave them on their own. Weather can also play a part; exercising
outside in cold, icy or wet weather can lead to injury, and going out
for a run or cycle ride in the dark can be unsafe.
Exercising in gyms can eliminate some of these problems, but many
people find walking into a gym intimidating and do not enjoy
exercising in this type of environment. Using a gym still requires you
to be away from your home and if your gym is some distance away it can
take quite a bit of time out of your day.
So how do you get your regular exercise? Fortunately an ideal solution
is to be found in home exercise equipment- exercise machines which
allow you to get all the benefits of exercising outside in the
comforts of your own home. Having the equipment on hand makes it more
likely that you will keep to your exercise schedule as it only takes a
couple of minutes before you are working out. Manufacturers are making
home exercise equipment increasingly quieter so they can be used
without disturbing others in the household, such as sleeping children.
You can even exercise in front of the television, or whilst reading or
listening to your favorite music.
Some home exercise machines fold flat for easy storage when not in
use, which is ideal if you don’t have a lot of space. Most of them are
easy to assemble and are sturdy enough to last for years with regular
use. The majority of good home exercise machines will allow you to
change the resistance level so that you get the same kind of workout
as exercising outside, and some will also come with a range of
preprogrammed workout options, such as fat burning, interval training
and endurance, which allow you to work on specific exercise targets or
vary your workout routine. They will also display information during
the workout, such as time spent exercising, distance, calories burnt
or even heart rate, which allows you to track your progress easier
than exercising outside.
So you have decided to commit to a regular exercise routine and are
wondering what home exercise equipment to choose. This will largely
depend on your budget, the space you have available, the type of
exercises you plan to do and your workout goals.
Doing some form of cardiovascular exercise is a good idea.
Cardiovascular exercise increases overall health, boosts the immune
system, reduces the risk of developing diabetes, heart disease and
some cancers, and helps you to shed excess weight. There is quite a
lot of choice of cardiovascular equipment for use in your own home.
Here is a basic description;
Treadmills
Although treadmills can traditionally take up a lot of room thanks to
the long running track, home treadmills are available that will fold
flat for easy storage. It is possible to pay from a few hundred
dollars to $2000 or more for a home treadmill; choosing the right
model for you is a matter of personal preference. Some machines come
complete with an incline function to simulate running uphill, and
others come with a range of workout options for specific routines such
as fat burning, interval training, hill training and more. You will
need to make sure that the machine you choose will fit into the space
you have available, and that it will be sturdy enough to meet your
needs. Think about what you will be using it for, and make sure that
it will support your workout goals. If you are a faster runner, make
sure it will be fast enough for you as some machines have a maximum
speed limit of 10mph.
Elliptical trainers
These don’t take up as much room as treadmills, and allow a great
workout for your whole body in a relatively short space. It is
possible to purchase an elliptical trainer for under $100, with more
expensive machines costing in excess of $1000. Check that you will be
within the weight limit for the machine you choose, and that it is
stable when you use it. Most elliptical trainers sold for home use
have a shorter stride than the commercial machines you may be used to
at the gym, so make sure the stride length will be comfortable for
you.
Elliptical trainers usually allow you to increase the resistance level
so that you can make your workouts harder, and, like treadmills, may
also come with different workout options. Some machines have an
incline function which simulates walking or running uphill, which can
add an extra dimension to your workout.
Stationary cycles
These are usually available as traditional upright cycles, or as a
recumbent bike, which you use in a reclining position. Fans of
recumbent bikes state that the position makes you less susceptible to
the back and leg strain using a traditional bike can cause; it is a
good idea to try out a few different types to determine which is more
comfortable for you.
Stationary cycles generally allow you to increase resistance levels
and select a preprogrammed workout. Make sure that the cycle feels
comfortable to use and the position of the seat and pedals can be
adjusted to your requirements. Stationary cycles are generally among
the most compact of home exercise equipment, and many can be folded
for storage.
Indoor rowing machines
Rowing provides a good workout for the whole body, and indoor rowing
machines are becoming increasingly sophisticated. It is possible to
pay from around $100 for a basic machine to upwards of $1000 for a
machine which will allow you to set a range of different workout
options and challenge other users online.
Rowing machines can take up quite a bit of space due to the rowing
track, although many models will fold up after use. Make sure that the
seat and handle are sturdy enough and that the movement of both feels
smooth and comfortable. If you are a regular rower, you may need to
ensure that the level of resistance will be enough to deliver a
sufficiently challenging workout. The model you choose will be
dependent on the features you will need, for instance do you just want
a basic machine which allows you to row, or do you want to be able to
select different options, such as games, challenges or racing a pace
boat.
Weights
Weight training is an anaerobic exercise, and is ideal for
strengthening and toning the muscles. As muscle mass requires more
calories, weight training can help you to burn fat.
Weights are generally available as either weight machines targeting
specific areas of the body, or free weights including dumbbells or
kettle bells. The type of weight equipment you choose will generally
depend on your budget and the space you have available.
Weight training machines are generally safer and easier to use than
free weights. However, they can take up quite a lot of space and tend
to be more expensive, although it is possible to buy home gym systems
which allow several different weight training exercises to be
preformed in a relatively compact space. Make sure that the resistance
level will be high enough for your needs, and that the range of
exercises offered will match your exercise goals.
Free weights are generally cheaper to buy, fairly versatile and easier
to store. They are not as easy to use and the risk of injury may be
greater than using a machine. When selecting your free weights, make
sure that they will be heavy enough to provide you with a good enough
workout and that you know how to use them safely.
Selecting the right home exercise equipment for your needs will enable
you to easily get fit within the comfort of your own home
With such a fantastic range of home exercise equipment available,
getting your regular exercise need no longer be a problem.
Choosing Your Home Treadmill
So you have decided to purchase a home treadmill so that you can get
fit and lose weight in the comfort of your own home; in this article,
we will explore some things you need to consider when choosing your
home treadmill.
Price will be one of the biggest deciding factors. You can pay from a
few hundred dollars up to $5000 or more for a top end machine.
Remember though that the most expensive treadmills are not necessarily
the best for you- it all depends on the features you need, the types
of workouts you will be doing, your weight, how often you intend to
use it, the space you have available and many other factors. The best
purchase will be a treadmill made by a recognized manufacturer which
you will be able to get parts for easily if needed, and which comes
with a manufactures’ guarantee.
You may choose to consider purchasing a second hand or refurbished
treadmill, as you could acquire a more expensive model for a much
better price. There are a few things to be aware of however. Check the
treadmill for signs of excessive wear such as damage to the belt,
frayed electrical cords or damage to the plastic casing housing the
motor, and ask whether any repairs or maintenance has been carried
out. Check that you will easily be able to get parts for the treadmill
and ask whether it is still covered by a manufacturers’ warranty.
When choosing your home treadmill, you will probably have an idea of
what you want to use it for which will dictate your choice. If you
want to simulate running or walking uphill, you will need one that has
an incline facility. If you want to be able to select different
workout programs you will need to choose one that has the programs you
need built in. If you are a faster runner or will be using it for
speed work, make sure that the treadmill’s top speed will be fast
enough for you. There may be other features you want, such as a heart
rate monitor or built in MP3 player. You may also need to consider
factors such as space and storage, for example you may need a
treadmill that folds up so that you can store it out of the way after
use.
If you are a larger person, make sure that the treadmill will be able
to take your weight safely. Also check that the belt matches your
stride length, or it will be very uncomfortable to use. Once you have
decided to purchase your home treadmill, check online reviews for
different machines so that you can start to choose some possible
options. If you can, go to the store and try out several different
treadmills that meet your criteria. Make sure you walk and run at
different speeds, and try out all of the features. How comfortable
does the treadmill feel? Is it stable or does it shake when you run at
higher speeds? How easy are the controls to work? The staff at the
store should be able to advise you if you tell them what you will be
using your treadmill for.
After choosing your home treadmill, start exercising gently until you
are used to it and you should enjoy years of trouble free workouts.
What Is A Treadmill Desk?
An increasing number of people are working at sedentary desk jobs
rather than jobs which require them to be active. There has been a
rise in the number of office workers in recent years, and there are
now more people than ever sitting at a desk for eight hours plus every
day.
And it’s killing us. Recent research indicates some scary statistics;
people who sit for six or more hours a day are 40% more likely to die
within fifteen years than someone who sits for only three hours a day,
even if they exercise regularly. Office workers who sit down for most
of their working day are twice as likely to develop cardiovascular
disease as people who have jobs which involve standing. Regularly
sitting for long periods at a time can reduce good cholesterol, reduce
the rate at which the body burns calories and reduce the effectiveness
of insulin and so lead to a risk of developing diabetes.
Add to this the fact that many people will go home from their jobs and
slump into an armchair all evening watching television and it becomes
a serious problem. Humans are simply not designed to sit in one
position for hours and hours at a time; our bodies are made to move
and to be active. It is this enforced loss of activity that is
contributing to many of the health problems in our modern society,
such as obesity, heart disease, cardiovascular disease, diabetes and a
host of others.
What can you do about it if you have a desk job? It’s not always
feasible to change your job, even if you wanted to! An unusual
solution has emerged in the form of the treadmill desk. This is
literally a desk surface with a stand that can be used over a
treadmill. The idea is that you walk slowly on the treadmill whilst
using your laptop, typing, emailing, talking on the phone and
generally going about your working day. This means that all the time
you are working, you are also exercising and moving, so the health
risks associated with a sedentary job disappear.
You may wonder how you could possibly use your computer or phone
whilst walking. The idea is to set the treadmill to a slow pace,
typically between 1kph and 3kph. Users of a treadmill desk report that
it is an odd sensation initially, and did cause them some tiredness
for the first few days, but after this they found walking to be more
comfortable than sitting down to work. It may be best to build up
slowly by spending an hour or so using a treadmill desk and gradually
building up to several hours a day. Treadmill desks can also be used
without a treadmill as a standing desk if you don’t fancy walking.
Standing up to work is still a lot better for your health than
sitting.
People who use a treadmill desk report that they have lost weight,
toned up and feel much fitter. Many stated that they have much more
energy throughout the day and no longer suffer mid morning or mid
afternoon energy slumps. It has been proven that using a treadmill
desk can help to eliminate back and hip problems which are caused by
sitting for long periods without a break, or by poor posture. They are
great time savers too. If you lack the time to start and maintain an
exercise routine, treadmill desks allow you to work out whilst you
work!
If you have a desk job and have the space needed, investing in a
treadmill desk could help you lose weight, greatly improve your health
and even increase your life expectancy.
The Advantages of Using a Treadmill
Using a treadmill can help you to increase your overall fitness, lose
weight and tone up. Walking and running are considered by experts to
be amongst the most beneficial forms of all cardiovascular exercises.
They can help improve the health of your heart, respiratory system and
circulation and can actually increase life expectancy.
Walking and running will help you to lose weight, as you will burn
calories and fat. Muscle tone, especially in the legs, buttocks and
stomach area, is also increased, giving you a shapelier figure.
Running is a high impact exercise, which can help to build bone
density and strength and help to prevent osteoporosis developing in
later life. Although walking is lower impact, it is still a weight
bearing exercise, so will give you the health advantages of running
but is less likely to cause injury.
Running and walking are exercises that anyone can do, whatever your
age or level of fitness. They can be done anywhere and at any time-
simply walk out of your door and start moving. However, it is not
always convenient to do this. Many people work long hours and find
that it is dark when they get home, and they feel unsafe walking or
running outside. Exercising during the winter can be difficult as
well, as running or walking on icy surfaces can cause injury.
Exercising in the wind and rain is also very unpleasant.
Using a treadmill is a good solution as treadmills allow you to
exercise when it is convenient for you and you can stay safe and
comfortable. Most gyms have a good range of treadmills, and they are
certainly very popular, but many people either do not like going to a
gym or simply don’t have the time; it can be very difficult to
motivate yourself to pack a sports bag and turn out after a tough day
at work.
This is where home treadmills can be useful. They offer a work out in
the comfort of your own home whenever you want. You can even workout
in front of the television or whilst listening to your favorite music.
Home treadmills are available to suit all people, from beginners to
more advanced runners. They allow you to tailor your workout to your
needs as you can control the speed, distance and type of workout you
want to do. Treadmills generally use a padded surface which is much
more forgiving on the body than a concrete surface so they are less
likely to cause impact injuries.
You will find a wide range of home treadmills available to suit all
budgets and needs. Most will display statistics such as calories
burnt, speed, distance traveled and workout time, and will allow you
to monitor your heart rate during exercise. Many treadmills will fold
for easy storage if space is an issue, and some will have an incline
function which simulates walking or running uphill. More advanced
models will provide a range of different automated preprogrammed
workouts such as fat burning, interval training or hill training,
which will add an extra dimension to your training sessions.
Regularly using a treadmill to work out will give you long lasting
health benefits without the discomfort of exercising when the weather
is bad or making the effort to travel to the gym.
Why You Should Try an Elliptical Trainer
The elliptical trainer is becoming increasingly popular nowadays and
it’s easy to see why. An elliptical trainer will deliver a
cardiovascular workout that’s comparable to using a treadmill, but
without the impact running places on the joints.
Running is a great way to get fit and to burn calories, but is a very
high impact form of exercise. As the feet pound the surface of a road
or treadmill the joints of the legs, knees and hips have to absorb the
impact, which can eventually lead to strain or injury. Elliptical
trainers are fitted with foot rests, meaning that the body weight is
fully supported the whole time you are exercising. This makes it an
ideal workout for those recovering from injury, people with weak
joints or people with mobility problems. Studies have shown that
overweight people training on both a treadmill and an elliptical
trainer burnt more calories using the elliptical machine as they were
able to sustain the exercise for a lot longer.
One of the main benefits of using an elliptical trainer is that the
arms are used as well as the legs, giving a great overall workout.
Many of the other exercise machines at the gym, such as the stationary
cycle and treadmill, target only the lower body.
The motion of the elliptical trainer mimics the actions of walking,
running, cross country skiing and cycling, and as a result gives you
the benefits from all these exercises. All of the main muscle groups
in the legs, buttocks and arms are used, which helps to tone and shape
the body. The abdominal muscles are also used to stabilize your body
as you exercise.
Most elliptical machines allow you to change the resistance level,
giving a tougher workout which is comparable to running or walking
uphill. This will help to increase fitness and stamina, and gives the
muscles an extra workout. Many machines will allow you to set
different preprogrammed training routines, which will give specific
workouts for fat burning, endurance, hill climbing or interval
training. This is very useful if you are training with a specific goal
in mind, or if you want to add some variety to your workouts.
Elliptical trainers are fairly compact, especially compared with
rowing machines or treadmills, which need a much larger space to be
used effectively. A wide range of elliptical machines can be purchased
for use in your own home, enabling you to workout whenever it’s
convenient- there’s no need to go for a run in the rain or commute to
your local gym. Most models have a very quiet operation, so you can
easily workout whilst watching your favorite television show or
listening to music. If you have never tried an elliptical trainer you
should do so as soon as possible as you are missing out on a great
workout.
How Cycling Benefits the Body
As an exercise cycling is becoming increasingly popular, this is
understandable as cycling benefits you in so many different ways. It
is a cardiovascular exercise, and so helps to maintain a healthy heart
and cardiovascular system whilst reducing high blood pressure which
could cause strokes or heart failure.
Cycling will increase your heart rate, and is a great exercise if you
need to lose weight, as it burns plenty of calories and fat. Regular
exercise can minimize chances of developing serious health conditions
such as cancer, diabetes and lung disease. Many muscles groups are
targeted by the cycling motion, including the muscles in the legs,
buttocks, back and abdomen. Regular cycling will help to strengthen
and tone these muscles, giving you a stronger, shapelier figure.
Unlike higher impact activities such as running, the bodyweight is
supported by the cycle, which makes cycling a low impact exercise. It
is ideal for those beginning an exercise routine, or for athletes
recovering from an injury. Many athletes choose cycling as a form of
cross training to reduce the amount of stress placed on their body.
Exercising releases hormones called endorphins into the body. These
endorphins are known as the ‘feel good’ hormones, as they give a sense
of well being and happiness. This is proof that regular exercise can
make you feel great!
However, it may not always be convenient for you to cycle outside. You
may have work or family commitments which prevent you from being away
from the home, or you may not wish to go out cycling at night for
safety reasons. Cycling outside when it’s cold, icy or raining can be
dangerous as well as unpleasant. This is where stationary cycles can
play an important role, as they give you all of the benefits of
exercising outside whilst keeping you warm, dry and comfortable.
If you do not fancy working out in a gym, it is possible to purchase
stationary cycles for use in your own home. This is ideal as it
enables you to exercise around your other commitments, and you can
even get your workout whilst watching television. Most stationary
cycles are very quiet, so you can use them without disturbing others
in your household.
The majority of stationary cycles come equipped with different
resistance levels, so that you can easily mimic outdoor conditions
such as riding uphill. This will add some intensity to your workout,
and make your muscles work harder for increased calorie and fat
burning. Many will also have a range of preprogrammed workout options,
allowing you to vary your routine and reducing the risk of boredom. A
lot of stationary cycles designed for home use will also fold up flat
so they can be stored easily when not in use. A stationary cycle will
allow you to get all the cycling benefits you would receive by cycling
outside, but will give you greater convenience and flexibility.
How to Optimize Your Elliptical Workouts
If you regularly use an elliptical trainer, you will want to know how
to get the most out of your elliptical workouts. Here are some ways of
using your elliptical in the most effective way.
Make sure you are using the full range of movement available. Use the
complete length of the elliptical trainer’s stride to really work
those leg muscles. Most people only use the pedals in a forward
motion, but remember that elliptical trainers also allow you to pedal
backwards. As the body is not used to this movement it uses muscles
that are rarely targeted, giving more opportunities for toning and
burning more calories. Try alternating the movement by pedaling
forwards for five minutes and backwards for five minutes.
Using the arm handles can give the arms a workout as well as the legs,
but this is not always the best or most effective option. Not using
the arm handles will make your core muscles work harder to stabilize
you and keep your body balanced on the machine. This will especially
target the abdominal muscles. If you do let go of the arm handles,
keep checking that you are standing upright and not leaning over to
the side.
If you want to tone your legs and glute muscles, increase the
resistance level. As the resistance is increased, the leg muscles have
to work harder to complete the movement. This not only strengthens the
muscles, but actually burns more calories and fat than increasing the
speed would. Select a resistance level that feels as though it is an
effort, but one which you can sustain for 20 to 30 minutes. Aim to
gradually increase this resistance level as you become fitter and your
muscles are more accustomed to the workout. Some machines offer an
incline function which will target the muscles even more effectively.
Interval training is a great way to burn calories and fat if weight
loss is your goal. Interval training involves short periods of intense
pace followed by recovery periods at a steadier pace. Interval
training works the muscles much harder than a usual training session,
resulting in more calorie and fat burning. It will also improve your
overall fitness and stamina. Most elliptical machines have a
preprogrammed interval workout setting which you could use. An
alternative would be to select your own interval training routine
manually; warm up at a steady pace for five minutes, and then increase
your speed for three minutes. You should not be able to maintain this
pace for more than a short period of time, and it should feel a real
effort.
Drop back down to the steady pace for three minutes to recover, and
then speed up again for another three minutes. Repeat this three
times, and then cool down for five minutes. Aim to gradually increase
the time spent at top speed.
Elliptical trainers give a great overall workout regardless of fitness
levels, and by optimizing your elliptical workouts you will reach your
fitness goals much quicker.