| Could you slim down and tone your body in just 7 | | | | times, you will be able to conduct a conversation with |
| days? Now you can with the rowing machine. | | | | little effort but at times you will find that it requires a lot |
| Before you begin, you should know that in this rowing | | | | of effort on your part to converse. |
| program, we aim to burn at least 300 calories while | | | | For the first 5 minutes, aim to row at a speed of 20 |
| firming up every muscle from your shoulder to your | | | | spm at an easy pace. Once you have warmed up, |
| calves. Do not worry if you have not worked on the | | | | you should aim to increase your speed by 2 spm |
| rowing machine as it is pretty simple to get started. | | | | every 2 minutes until you find it hard for you to talk to |
| Here is what you need to do | | | | anyone. |
| Set your rowing machine to show the watts and | | | | Once you hit your top speed, return to your post |
| speed screen. With the straps on your feet, hold on to | | | | warm up speed and repeat the routine. That should |
| the handle with your palms facing the floor. During your | | | | take you about 14-15 minutes when you can then rest |
| workout, you have to adjust your speed so as to | | | | and have a water break. |
| meet the rate of perceived exertion as indicated | | | | Return after a minute and start at moderate pace |
| below. Remember to take a minute break during your | | | | before building in up again like before. You should |
| routine. | | | | complete your workout at the 25 minute where you |
| Your rate of perceived exertion is indicated by how | | | | should take 5 minutes to cool down. For that, row at a |
| you find and feel about the routine at a particular point | | | | speed between 16-20 spm. |
| in time. It is a way to gauge your intensity level during a | | | | For a total of 30 minutes, your rowing exercise routine |
| cardio workout. Like most cardio workouts, you should | | | | allows you to burn nearly 300 calories and after a |
| aim to work at about 60%-75% of your maximum | | | | week, you should find your arms, legs and core toned |
| heart rate. | | | | and firmer. Don't wait. Get started with your rowing |
| For this workout, you should make it moderately easy | | | | machine workout now! |
| to moderately hard for yourself. This means that at | | | | |