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Cardio and Aerobic Equipment Fitness Training

What are the Benefits of a Rowing Machine?

What are the Benefits of a Rowing Machine? When we open up history books, we see the existence of rowing machines through time. Several variations of a rowing machine for different purposes have existed since the fourth century! While the Greeks used rowing machines as a training device to prepare their soldiers for the sea, others used it as a punishment. Nevertheless, since this exercise method has lasted a few millennia, it has to be an effective one. The modern version of the rowing machine is present in every gym. Rowing machines are also called ergometers or ergs that use both your upper and lower body parts during a rowing exercise. You do not have to be a competitive athlete to use a rowing machine and enjoy its benefits. Moreover, rowing has great benefits for the heart and the lungs.

Are Rowing Machines Useful?

A rowing machine is great for a full-body workout. It is low-impact with a high cardiovascular workout with little to no technique required. As opposed to other exercise machines, a rowing machine is lighter in weight and easy to store and comparatively cheaper to buy. Moreover, they are a lot safer to use than other fitness equipment.

Photo Credit to Andres Ayrton

Can you Get in Shape Just by Rowing?

People often start to see noticeable results within a few weeks of a consistent workout regime. However, drastic results can be seen after 90 days since rowing is a calorie-burning exercise. Rowing exercise quickly strengthens the body by using muscle groups in the upper and lower body parts. It is especially great for the shoulders, abs, arms and shoulders. 

Photo Credit to Andres Ayrton

Does Rowing Burn Belly Fat?

Rowing helps in burning belly fat when combined with a proper diet. You start to lose weight in the form of fat loss when the fats mobilize and are used as energy. Cutting down on calories and a high intake of nutrition will help you burn fats faster. Increasing the intake of more vegetables and switching to zero-calorie drinks gives quicker results. Several studies show that a good combination of cardio exercises and resistance training is ideal for losing fats, especially belly fat.

Are 20 Minutes of Rowing Enough?

According to studies, the endorphins and neurochemicals released during a workout usually kick in at the 20-minute mark. Any workout that lasts for 20 minutes influences the entire body and you will feel good for hours to come. The same goes for rowing machine exercises. It is important to take it slow when starting the workout and gradually increase the time. Another thing to keep in mind is to rest in between exercises. This will ensure that you do not experience workout burnout. Moreover, a 30-minute rowing machine exercise will give you enough time for a warmup and cooldown. This period is highly engaging with a full-body workout.

Photo Credit to Tima Miroshnichenko

Where Can I Buy a Rowing Machine?

Rowing machines are readily available and cost a lot cheaper than other exercise equipment. However, at Pacillo, you will find some great options of rowing machines that you can use at home or get one for your commercial gym.

References

  1. Rachel Grice, How Long Does it Take to See Results from Rowing? Live Strong. January 20, 2022. URL: https://www.livestrong.com/article/494227-how-fast-can-rowing-tone-your-body/ 
  2. Daniel Preiato, Rowing for Weight Loss: Calories Burned, Workout Plans and More. Healthline. June 24, 2020. URL: https://www.healthline.com/nutrition/rowing-for-weight-loss#_noHeaderPrefixedContent
  3. Hydrow. How Long Should You Workout on a Rowing Machine? December 14, 2020. URL: https://hydrow.com/blog/how-long-should-you-workout-on-a-rowing-machine-2/#:~:text=Rowing%20workouts%20around%2020%20minutes%20in%20length&text=A%20workout%20around%2020%20minutes,for%20a%20HIIT%20workout!)
  4. Steve Hoyles, Is the Rowing Machine a Good Workout? Live Science. October 25, 2021. URL: https://www.livescience.com/is-rowing-machine-good-workout
  5. Sarah Kester & Nicole Davis, The Benefits of a Rowing Machine. Healthline. December 17, 2021. URL: https://www.healthline.com/health/benefits-of-rowing-machine 
Categories
Cardio and Aerobic Equipment Fitness Training

What are the Best Cardio Exercises?

What is Cardio?

Exercises that bring the heart rate up are cardiovascular exercises that are often referred to as aerobic exercises. Every individual has a target heart rate zone, which is achievable through any rhythmic activity. Once the body reaches this target heart rate zone, it starts to burn calories and fats.

Common cardio exercises include swimming, cycling, jogging, walking, and doing household chores like mopping. Cardio is different from other forms of exercise, strength training for example because it depends on the body’s cardio ability to use oxygen. Additionally, individuals have a different cardio capacity, which depends on several factors and genetics is one of them.

Photo Credit to Andres Ayrton

Does Cardio Help Build Stamina?

Stamina is a person’s ability to stay active for a long time while doing a cardio activity. When an exercise is continued for a certain period, the result is increased stamina. This happens as the body takes in more oxygen and the muscles gain strength. Thus, keep in mind that it takes consistency to reach a higher and more stable level of stamina.

Which Exercises are best for Cardio?

Photo Credit to Jim De Ramos

The good thing about cardio exercises is that they are plenty. Individuals can choose a favorite one that ranges from walking to cycling and even swimming. Also, cardio exercises are quite easy for individuals to do in groups – either with family to stay connected. Or with friends to stay motivated.

Any exercise that results in an increased heart rate while being out of breath qualifies as cardiovascular exercise. This 30-minute Full Body Workout is ideal for a quick everyday cardio fix.

Can I do Cardio at Home?

Doing cardio exercises at home is the smartest way of burning calories, losing weight, building stamina, and saving tons of money. Therefore, there is no need for any fancy equipment, just a little bit of creativity and anyone can have a great set of cardio workout regimes. The benefit of cardio exercises at home is that it is customizable to meet the unique fitness requirement of every individual.

However, some people still prefer to equip themselves just right. In case you are wondering about investing in a treadmill, check out the True Fitness M30 Treadmill.

Which Equipment is Best for Cardio?

Photo Credit to William Choquette

This brings us to the next question of cardio exercises, what is the best equipment that is great for cardio workouts? While there are several options accessible to everyone, like the Treadmill mentioned above, other options include Elliptical, Rowing Machine, Stair Climbing and Indoor cycling.

Each piece of equipment takes a certain space and needs specific maintenance levels. Investing in any big cardio equipment requires planning of resources, space and use. All equipment works in a unique way to target a specific part of the body that can lead to quick and desirable results.

However, if there is a difference between the fitness goals and the use of the equipment, it will result in the loss of time, money, and effort. Therefore, it is essential to equip oneself with the right accessories for a great cardio workout.

For the best options in fitness and workout equipment, check out this wide collection at Pacillo’s.

References

  1. Chastin S, et al. Combined effects of time spent physical activity PLoS One. 2015;10(10):e0139984. doi:10.1371/journal.pone.0139984
  2.  Choudhary, B., et al. (2015, January-March). Efficacy of Ashwagandha in improving cardiorespiratory endurance. Ayu, 36(1), 63-68.
Categories
Fitness Training

The 30-Day Strength Training Routine- No Equipment Required

Are you panicking about your unhealthy habits? Or you may worry about how to get back on your fitness track after vacation? Well, one month is all you need. A well-structured 30-day workout regime will not only help you switch to a healthier routine but will significantly elevate your body goals.

Following is a 30-day strength training regime for you to follow:

Week 1

Day 1- Upper Body

Day 2- Lower Body

Day 3- Core

Day 4- Cardio

Day 5- Upper Body and Lower Body

Day 6- Cardio and Core

Day 7- Rest

Week 2

Day 8- Cardio and Core

Day 9- Lower Body

Day 10- Upper Body

Day 11- Rest

Day 12- Cardio and Core

Day 13- Upper Body and Lower Body

Day 14- Rest

Week 3

Day 15- Core

Day 16- Rest

Day 17- Upper Body, Lower Body, and Core

Day 18- Cardio

Day 19- Core and Upper Body

Day 20- Lower Body

Day 21- Rest

Week 4

Day 22- Upper Body

Day 23- Core and Lower Body

Day 24- Cardio

Day 25- Rest

Day 26- Upper Body and Lower Body

Day 27- Core and Cardio

Day 28- Rest

Week 5

Day 29- Upper Body

Day 30- Lower Body

Fitness, sport, exercising lifestyle – Fit woman doing triceps dips at gym. Exercises with own body weight..

Upper body exercises

  1. Tricep Dips- Sit down on the floor with hands down and fingers facing your body. Press down your palms and come up on your feet with knees in the air, directly above your ankles. Bend your elbow and lower down the hips. Then, touch the floor and straighten your arms. Perform ten reps.
  2. Push-ups- Get into a plank position while engaging your core. Then, bend your elbows outwards on the sides. Lower your chest and then lift it to the plank position. Perform ten reps.
  3. Plank-ups- Start with a plank position with your knees touching the floor. Lower down your forearms. Press down the right palm, followed by the left one, to get back into the plank position. Repeat 5 times with your left hand and right hand simultaneously.

Lower body exercises

  1. Squats- Stand with your feet shoulder-width apart. Engage your core and bend your knees as if sitting on a chair. Press down on your heels and stand back to the starting position. Repeat it ten times.
  2. Back lunge and fit- Start with your legs hip-width apart. Place your left foot at the back and lower into a lunge. Lift your left leg while pressing down through the right foot. Repeat this ten times.
  3. Calf Raises- Stand upright with your back straight and bend your knees slightly. Then, stand on your tiptoes and then get back to the starting position. Perform ten reps.

A few more exercises are side lunge, curtsy lunge, and wide-leg open-toe squats.

Flexible young woman making cobra pose on yoga mat, exercising in studio with panoramic windows, side view, copy space

Core exercises

  1. Superman- Lie down on your stomach and extend out your arms in front of you. Slowly, raise your arms, legs, and chest off the ground and hold the position for 1-2 seconds. Then, get back to the starting position. Perform ten reps.
  2. Cobra- Lie down on your stomach and rest your hands next to the chest. Engage your abs, and using your hands, get into the cobra posture. Perform ten reps.
  3. Ab Curl Hollow Hold- Lie down on your back, with knees bent in towards the chest. Then, press your legs out. Perform ten reps.

Some more exercises are the side-lying inner thigh and side-lying outer hip.

About the business

Follow the routine mentioned above and witness some fantastic results. Further, if you are looking for a reputed gym and fitness equipment dealer is the right choice. We are known for our professionalism and offer a wide range of products. For more information about us, contact us at 800-223-5526, connect through e-mail at sales@pacillo.com or fill the contact form.

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