The ERG is just a super exercise machine. Which other exercise machine can give a full body workout than the indoor rower? Well, certainly not the treadmill, the elliptical or the cross trainer. Although they do they provide a good cardio workout, they fail to exercise the upper body. The ERG on the other hand works on two levels: it exercises the lungs and provides good cardio as well as strengthens the several muscles in the lower body and the upper body. From the arms (biceps and triceps), chest, back, shoulders, abs and core, to the large quads, hams and even the calf muscles in the legs.
Over and above all else, one of the greatest advantages of using the ERG is that you don’t have to spend hours to get in a good workout and burn all that stubborn fat. Although, the indoor rower inherently delivers both an aerobic and an anaerobic workout, which helps tremendously to burn and build muscle, users can also engage in a variety of interval training workouts to achieve quicker and better results.
What is Interval Training?
It is really simple but highly beneficial and effective as more as more research keeps suggesting. Interval training comprises of the various interval of high-intensity exercise alternated with periods of low-intensity exercise or rest, depending on the programme. By varying the length of high-intensity periods and the rest periods, a wide variety of workouts can be designed to achieve a variety of goals. Here are some common questions about intervals
Interval training is time-efficient and an extremely effective way to lose weight. However, if you’re worried about time under work, interval training has been proven to more effective than longer steady state sessions of exercise.
Interval Training workouts for the ERG
1. Row 300 meters and then rest for 1 minute. This workout will have a 1:1 interval workout ratio. This workout will not get your heart rate up, but it will help you train within your target heart zone for at least 20 minutes so that you can burn that excess fat and build some lean muscle.
-rest 1 minute
-repeat for 10 rounds
2. This one is a killer, but well worth, if you’re looking to get shredded and reveal that 8 pac. You should find a comfortable pace for the first 3 intervals, about 70% of your max and them all out for the reaming three intervals
Row 500m, rest 1-minute rest
Row 1000m, rest 2-minute rest,
Row 1500m, rest 3-minute rest,
Row 1000m, rest 2-minute rest,
Row 500m, rest 1-minute rest,
And finally 250m and then rest.This next workout is great for increasing aerobic capacity and burning stubborn fat. You should do the first interval at about 80% effort until you get to the last 30 seconds, then up the intensity. On the last one, start at 85% and build the intensity through the last minute.
3. This next workout is great for increasing aerobic capacity and burning stubborn fat. You should do the first interval at about 80% effort until you get to the last 30 seconds, then up the intensity. On the last one, start at 85% and build the intensity through the last minute.
Reading above information will tell in details about interval training on a rowing machine and you can follow the above-mentioned points to become slim fast and have a shredded body.