According to Harvard Health Publications, 30 minutes of rowing at a moderate pace burns about 210 calories for a 125-pound person and 311 calories for a 185-pound person. For heavy rowing, these are 255 and 377 respectively.
While a rowing machine works the whole body, a treadmill is aimed at the lower body. A rowing machine has the advantage of being able to exercise the whole body, but a treadmill is best for burning the maximum number of calories per hour. Both devices can be used for low impact workouts.
60 cal per hour based on his PR 1000m (split 500m):
about 2 minutes
Up to burn 20 calories according to the monitor. If you are rowing at a speed of 1h45 / 500m, it will take about a minute.
In the Quick and Easy scenario, 1-2-1-2 movements per calorie were required. It took me 43 seconds to paddle 15 calories.
For 50 calories, that’s longer than a 500m line, unless you can paddle under 1h30 / 500m. This does NOT mean you need to hit your 500m PR pace at first! If you have 8 minutes on 2km, you will complete your 50 calories in 3 minutes (or 750 meters) at a pace of 2h00 / 500m (nothing too crazy).
Weak abs can cause rowers to overcompensate for the lower back, which can lead to back pain, says Totton. If you experience back pain while resting, the first thing you need to focus on is improving your posture during exercise. So you can supplement your rowing with exercises that strengthen your core.
Just like outdoor running burns more calories than running on a treadmill, rowing on water burns more calories than rowing on a machine. Plus, it’s better for full weight loss as you’ll want to build more muscle than a simpler cardio workout like running.
Row, row, row your boat
Row Intervals: Repeat 5 minutes of 30 seconds at 85% of maximum for 30 seconds at 50% of maximum 5 times.) Set: 3 Rest: 45 seconds between each set.
Even if you can’t wait to reap the health benefits of regular exercise on the rowing machine, don’t rush into the activity. For beginners, aerobic exercises such as rowing are ideal to perform three times a week. Ideally, schedule a rest day between training days so your muscles can recover.
Rowing is actually a great basic exercise. It is useful for strengthening the muscles of the buttocks, legs, thighs, shoulders and upper arms. As the torn muscles heal, they become harder and larger. If you row indoors, at a normal resistance level, your body will not feel like a braided rope.