When using a rowing machine, you burn calories. However, calculating the number of calories you actually burn on a rowing machine can be difficult because you have to consider various factors such as your weight, age, heart rate, rowing time and more.
According to the dictionary, it is unit of measurement that one uses to measure energy, may it be the amount of energy used or the amount of energy required to bring in a certain temperature. A pound equates to 3,500 calories.
In terms of calories and the body, a person can burn calories to boost their energy levels in various ways such as breathing, working out and others. Normally, at least 70% of calories are burnt everyday through regular bodily functions or a person’s metabolism rate.
The remaining 30% of the calories burned by the body are through a person’s daily physical activities or when they work out. Usually, this process has a steady calorie burned rate and it is quite easy to increase.
Before you begin a workout, it is important you get an idea on your Basal Metabolic Rate or BMR to determine how many calories are normally burned by the body.
While there are websites which help you determine your BMR just by adding your info, BMR calculations can be difficult because you shouldn’t just take into account your weight, but also your body fat and lean muscle mass.
You can use the formula used by the Journal of Sports Science to determine how many calories you burn when you work out.
For men, you can use this formula: Calories Burned = [(Age x 0.2017) – (Weight x 0.09036) + (Heart Rate x 0.6309) – 55.0969] x Time / 4.184.
For women, you can use this formula: Calories Burned = [(Age x 0.074) – (Weight x 0.05741) + (Heart Rate x 0.4472) – 20.4022] x Time / 4.184.
If your rowing machine does not have a heart rate monitor, it can be difficult to accurately determine your heart rate. However, some rowing machines come with this option, or you can purchase one as an optional add-on.
When you work on a rowing machine, the number of calories you burn varies depending on the intensity of the workout, your current weight and the amount of time you spend rowing. Rowing machines come with fitness monitors that include the number of calories burned throughout the workout.
However, these numbers are just estimates and you should only use this as a reference for your records of every workout. Some rowing machines may overestimate the calories burned per work out, but given the analysis of some experts, 1,000 calories are burned per hour if you row regardless of whether you do steady-state training or high-intensity interval training.
High-intensity interval training can help you burn more calories, regardless of the variables in your capacity to burn calories. When you do steady-state rowing, you row for a long period of time, but your heart rate is not elevated and triggers more calories burned.
However, when you do high-intensity interval training, your heart rate is faster and you may find it difficult to keep rowing after 45 minutes of high-intensity rowing.
Further calorie burn occurs after a high-intensity interval training workout on your rowing machine when the body undergoes “after burn” or the excess post-exercise oxygen consumption stage. During this stage, your oxygen intake increases because it is trying to make up for the oxygen you lost throughout your workout to help you get back to your normal state.
As the after burn occurs, your metabolism increases for a few hours after your workout and will continue to burn at least 100 to 200 calories at this stage.
Whether you go for a steady-state rowing or high-intensity interval training, and regardless of your body’s status, you can still maximize the number of calories you burn with a rowing machine.
Here are some ways to maximize your calorie burn:
Don’t forget to partner your rowing with a proper diet.