How Many Calories Can I Burn Using a Rowing Machine?
Rowing machines supply a full-body, muscle-building, fat-burning exercise.
They’re additionally easier on the joints than operating and will certainly assist you burn energy, whether or not you determine to go gradual and regular for an extended time period or hit these intervals laborious.
However simply what number of energy can you burn on a rowing machine? Three key elements are your weight, length, and depth.
What Impacts Energy Burned on a Rowing Machine?
These three issues can be utilized to find out energy burned on a rowing machine.
1. Weight
The heavier you’re, the more durable your physique has to work to carry out the identical job.
And the more durable your physique has to work, the extra energy you’ll burn. So whereas a 200-pound particular person burns 336 energy in half-hour of average rowing, a 120-pound particular person burns simply 168.
2. Length
How lengthy you row will play a consider what number of energy you’ll burn. Have interaction in any train longer and also you’re certain to burn extra energy.
3. Depth
The depth with which you train is an element, as properly.
If you happen to weigh 150 kilos, rowing reasonably laborious will burn 239 energy in a half hour, whereas rowing vigorously will burn greater than 50 further energy.
You might discover it powerful rowing vigorously, however most effort over most time will yield most burn — or the identical burn in much less time.
Energy Burned Rowing Charts*
Reasonable effort (100 watts) for 1/2 hour:
| Weight | 100 lbs | 125 lbs | 150 lbs | 175 lbs | 200 lbs | 225 lbs | 250 lbs |
| Cals | 159 | 199 | 239 | 279 | 318 | 358 | 398 |
Vigorous effort (150 watts) for 1/2 hour:
| Weight | 100 lbs | 125 lbs | 150 lbs | 175 lbs | 200 lbs | 225 lbs | 250 lbs |
| Cals | 168 | 242 | 290 | 338 | 387 | 435 | 483 |
Very vigorous effort (200 watts) for 1/2 hour:
| Weight | 100 lbs | 125 lbs | 150 lbs | 175 lbs | 200 lbs | 225 lbs | 250 lbs |
| Cals | 273 | 341 | 409 | 478 | 546 | 614 | 682 |
*Calorie values tabulated by operating information from the Compendium of Physical Activities by way of Cornell College’s METs to Calories Calculator.
HIIT vs. Regular-State Rowing
Enjoying with the dials of length and depth will yield totally different exercises — and totally different outcomes.
Excessive-intensity interval coaching (HIIT) boasts many advantages, together with an “afterburn effect” that may assist you proceed burning energy lengthy after you’re employed out.
(Even when you’re within the bathe, driving residence from the gymnasium, or asleep that evening.)
To use HIIT rules to a rowing exercise, you can “dash” (row as laborious as you’ll be able to) for 30 seconds to a minute, after which row slowly for a minute (or till your coronary heart slows to round 60 p.c of most).
You’d then repeat that cycle all through your exercise.
Rowing steadily at average depth can construct endurance if you happen to’ve received time for an extended exercise.
Utilizing a steady-state method, you’d row at what you think about a medium tempo — about 65 to 75 p.c of your maximum heart rate — for everything of your exercise.
Whereas this vary is technically often known as the “fat-burning zone” as a result of fats is emphasised extra as an power supply whereas working inside it, there’s truly larger general fat-burning upside to HIIT when you issue within the aforementioned afterburn impact.
