The Rowing Machine is probably one of the best forms of cardio or aerobic activity because it:
• Promotes healthy body composition
• Enhances cardio-respiratory system
• Offers low impact with high results
• Strengthens the heart
• Builds muscle strength
• Reduces stress
• Stabilizes the body
• Improves muscle and joint mobility
• Full body workout
Aerobic exercise is sometimes known as “cardio”- exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. These are some examples of aerobic activity:
• Jumping Rope
• HIIT ( high intensity interval training)
A 125-pound person walking on a treadmill for 30 minutes at 3.5 mph burns around 120 calories. However, walking or running on treadmills put stress on your ankles, knees, and hips, which can be quite painful. Ellipticals are similar to treadmills by mimicking the motions you go through as you walk and run; however, your movements are much more fluid — you move with the machine instead of on it. A 125-pound person working out at a moderate pace (staying in the middle of your targeted heart rate) on an elliptical for 30 minutes will burn around 270 calories. It is a suitable machine for toning your body, but you won’t gain muscle mass. Rowing vigorously, a 125-pound person who works for 30 minutes will burn around 255 calories. Rowing puts less stress on your joints and builds muscle mass while working your heart and improving your cardiovascular health. Jumping Rope burns around 1,000 calories per hour. Jumping rope is also a high impact activity which could relate to some injuries if you are not cautious. Swimming is a total body workout and burns 600 calories per hour. Swimming provides less stress on your body but still burns less than rowing.
Every person will choose an activity differently depending on individual capabilities, preferences, and goals. Always work within your targeted heart rate, start gradually, and don’t overdo it.
How to calculate your targeted heart rate:
Take your age (25 years old) and subtract it from 220 (heartbeats per minute).
220-25 = 195 beats per minute
Then multiply the result by 0.55 (55% is the low end targeted heart rate).
195 x 0.55 = 107 beats per minute
And also multiply beats per minute (195) by 0.80 (80% is the high end targeted heart rate).
195 x 0.80 = 156 beats per minute
So the targeted heart rate for a 25 year old person is 107-156 beats per minute.