We are living in a society where everyone is more exposed to diseases especially obesity and its related health problems. If we deeply analyze the reasons behind exponential increase in obesity and diseases like cardiovascular, diabetes and cancer then all clues lead to two things our eating habits and lack of exercise. Unlike past now days we are inclined more towards fatty foods and junk food and have adopted sedentary lifestyle. This leads to increase in body fat percentage and reduction of muscle lean mass. Although there are number of diet plans that you can follow for weight loss but nothing is as effective as exercise. It is exercise that can help you get rid of all deposited fats and resume your body shape.
There are number of exercise types and machines that you can use for weight loss e.g. rowing machine. Unlike other exercise machines rowing machine exercise involve number of body muscles at a time. Moreover, it burn fats rapidly and hence leads to appreciable drop in weight. So, when it comes to such an exercise that can perform number of functions at a time rowing machine is the ultimate option you have.
Top 5 Rowing Machine Benefits:
Following are the top five benefits of rowing machine:
Rowing machine activates the entire major muscles group present in upper and lower body respectively. It burn calories at faster pace than aerobic exercises like swimming. On an average rowing exercise burns 600 calories per hour. It means doing rowing machine exercise for even one month can result in effective weight loss.
Muscle building particularly of arms is one of the major benefits of rowing machine. As in rowing exercises the muscles of arms, shoulders etc have to resist an appreciable amount of force for doing exercise which builds these muscles. In addition, as a result of fat burning from abdominal region this region is also built. That is why bodybuilders who want to add bulk to their arm muscles are recommended to use rowing machine.
Rowing exercise is type of cardio exercise that is why brings numerous cardio health benefits. When you do rowing exercise your body muscles get activated. Muscles demand of oxygen is also increased. To fulfill this demand heartbeat is increased and blood is efficiently pumped all over the body to ensure each and every cell get sufficient amount of oxygen. Hence, rowing improves blood circulatory system, strengthens the cardiac muscles and decrease the health risks of getting cardio diseases.
The best thing about rowing exercise is that it involves almost every muscle that plays significant role in maintenance of body shape. In order to operate the rowing machine arms, shoulders, legs, thighs are used excessively and as a result they are toned. The fats present in these areas is converted into muscle lean mass that make that increase the muscle body percentage of muscle lean mass and decrease fat percentage.
Improves Your Stamina
Stamina development is very important for maintainace of physical fitness. If you have stamina then you are capable to perform intense activities for prolong without getting fatigued too early. Use of rowing machine continuously build your stamina and act as vital force in strength developing. You do not need to join any gym or do any other exercise if you have rowing machine at your home and you use it regularly as this wonderful machine is all alone superior to other physical fitness machines.
Hence, rowing machine benefits are numerous in number as it is one of the few exercise machines that give you number of things at a time. So, what are you waiting for? Start using rowing machine for your health sake.
Many people begin new workout regimens with enthusiasm, only to find themselves suffering from a fitness injury shortly after. These types of injuries can be prevented by having the right mind set and taking the right precautions
Here are helpful tips to considering before, during, and after working out:
It’s so important to warm up before working out. Warming up not only helps reduce your risk of injury and the aches and pains that come with exercising, but it also helps blood circulate throughout your muscles. A proper warm up prepares your body by increasing circulation in a gradual manner so your body is ready for the increased demands of exercise.
Warming up prepares you mentally and physically for a workout. Other benefits include:
Increased movement of blood through your tissues, making your muscles more flexible
Increased flow of oxygen and nutrients to your muscles
Prepares your heart for increased activity
Improves your coordination and reaction time
Skipping a warm up can result in painful muscle tears which take time and rest to heal. About 10 minutes of light cardio will help prepare your body for a good workout.
Stretching (Before And After)
Stretching before a workout is imperative to avoid injuries. Stretching will increase your flexibility while giving you a longer and leaner appearance. The muscles you stretch depend on which muscles you will be using during your workout.
Stretching helps to:
Reduce muscle tension
Increase your range of motion
Prevent muscle strains or tears
Reduce back injury
Prepare your body for strenuous exercise
You should also stretch the muscles you strained during your workout after you’re finished. A maintenance stretch is usually held for 10-15 seconds.
Staying hydrated during a workout is extremely important. If you don’t drink the proper amount of fluids before, during, and after your workout, you could become dehydrated. Water and electrolytes serve important roles to the function of the body during exercise. Sweating can lead to the loss of both of these critical nutrients, so it’s important to make sure you replace them.
Drinking the right amount of fluid during a workout will support cardiovascular, thermoregulatory, and muscle function. To avoid dehydration, drink between 13-32 ounces of fluid every hour
You probably don’t think about nutrition when it comes to avoiding an injury, but what you put into your body before and after you exercise can have a big impact on your health. If you don’t have any accessible glycogen for your muscles to use during a workout, you may be at risk for an injury.
Muscle failure during a workout will lead to an awful tear that could take months to heal, but specific eating habits can be an effective part of injury prevention. Its important to consume carbs before a workout as well as plenty of protein after a workout to prevent any muscle fiber damage
If you overexert your body you are more likely to suffer an injury. Take at least one day off from your workout regimen per week. You should also take a break if you feel any physical pain or are extremely tired. Visit your physician if your physical discomfort becomes more intense.
Your body will run like a well-oiled machine, but only if you remember to perform the right maintenance on it in the form of proper nutrition, stretching, and rest.
Trisha Banks is a blogger for Matthew Boes, M.D. in Raleigh, North Carolina. Trisha is training for a marathon and wants to know how to prevent injuries while exercising.
Swimming is a sport that uses a number of muscles in the body and the full cardiovascular system. It is one of the best workouts that you can do to stay healthy and at the same time shed off some weight. It is also good for people with arthritis or back problems. Selecting swimming as a form of physical activity is a great choice indeed. You won’t just be able to get aerobic exercise that challenges your cardiovascular system, but you will be doing a form of strength training, because moving through water entails added resistance.
Step #1. Choose the place to swim
You must be comfortable with the swimming location that you choose. It should be easy for you to go to on a regular basis, it must be comfortable to you and the price must be affordable. Backyard can also work but only for certain months. Other choices to consider comprise sports center pools, community pools or a lifeguard patrolled seaside pool. Each of these options has pros and cons that you will have to consider when making a decision.
Step #2. Get the right gear
You could begin out wearing a skimpy bikini that you usually swim with at the beach, but after some time the pool’s chlorine will wear that suit out. Purchase a suit specifically designed for fitness swimming as it will stay on better and will not get faded and worn-looking. Get quality goggles that will make you a better swimmer. You also have to get one pair of swim fins and the kickboard, if the pool does not have loaners, and a swim cap to protect your hair against chlorine.
Step #3. Swim regularly
Keep in mind that fitness will only come from frequent swimming. Set aside time each week to go to the swimming pool. Write it in your diary so that it becomes a permanent fixture in your schedule. Experts recommend about 3 hours of moderate-intensity workout a week, or about 75 minutes of vigorous-intensity workout. Hitting your pool for 4 thirty five minutes sessions a week will get you on the right track.
Step #4. Choose the type of swimming stroke
Different strokes work different muscle groups, hence for optimal benefits, it is important to vary your stroke choice. Your least-favorite stroke might do you good. It will work weaker muscles in the body, aiding you overcome muscular imbalances. For many swimmers, the combination of different strokes tends be a handy approach, but it isn’t uncommon either for some swimmers to prefer one kind of stroke over the others. It largely depends upon the swimmer’s needs.
Step #5. Start out
Do not worry about being the slowest swimmer at your pool, aim for half an hour of consistent swimming. Focus only on practicing good form for the initial couple of weeks. For the crawl stroke, just relax your neck to the neutral position, kick from the hips and stretch your arm as far forward as you possibly can. You can ask a swimming trainer or coach to monitor you if you are not certain whether you are doing the strokes correctly.
Step #6. Join a club
If you like swimming but don’t want to join a swimming school, then consider joining the club. They are an excellent way to improve your swimming, make new friends, and motivate you to exercise on a regular basis. Some clubs have a vibrant social scene away from a pool, with nights out and trips.
Your exercise does not have to be dreary if you incorporate swimming in your fitness routine. Flexibility, strength, and endurance are built by following the steps above.
Rachel is a passionate blogger about health and fitness topics.