45% Higher Fat Burning with this Exercise
Rowing is one of the best, if not the best, cardiovascular activities you can do for burning body fat. Most rowing machines are neglected in the gym in favor of treadmills, elliptical machines, and step-mills. Compared to all the other cardio machines available, a rower provides the best overall cardiovascular workout due to the amount of musculature involved in the motion. According to the latest research published in the Scand J Med Sci Sports, rowing is one of the best ways to burn fat in the gym.
Researchers compared patterns of substrate utilization (i.e. fat burning) during two non-weight bearing exercise modalities, namely cycling and rowing. Thirteen young, moderately trained males performed a continuous incremental (3-min stages) exercise test to exhaustion on separate occasions on an electronically braked cycle ergometer and an air-braked rowing ergometer, respectively. On two further occasions, participants performed a 20-min steady-state exercise bout at ∼50%VO2peak on the respective modalities. At the end of the study, despite similar oxygen consumption, rates of fat oxidation were ∼45% higher during rowing compared with cycling across a range of power output increments. Fat oxidation is higher during rowing compared with cycling exercise across a range of exercise intensities matched for energy expenditure, and is likely as a consequence of larger muscle mass recruited during rowing. Rowing involves a series of movements that utilize a greater range of motion compared to other exercises, with pushing and pulling movements by both your upper and lower body. These movements are more complete, alternating between complete extension and contraction of your arms and legs.
Egan B, Ashley DT, Kennedy E, O’Connor PL, O’Gorman DJ. Higher rate of fat oxidation during rowing compared with cycling ergometer exercise across a range of exercise intensities. Scand J Med Sci Sports. 2015;.