There are different ways you can focus on improving your fitness. When it comes to developing your cardiovascular fitness, there are two main approaches. The first is constant long-distance training, in which you do an exercise of moderate intensity for a long period of time. The other is interval training, in which you alternate rest periods with a high intensity exercise. Concept
Interval training is based on the fact that exercising intensively offers many more benefits than exercising at a moderate pace, in terms of calories burned and improving cardiovascular fitness. However, it is not possible to exercise for a long time at maximum intensity, while a moderate intensity allows you to exercise for much longer, which leads to greater benefits. To gain the benefits of intense training, you need to add intervals to your workout. Rowing Machines Although interval training can fit almost any form of exercise, a paddle machine offers an excellent all-body exercise routine that you can do in a very short time, making it an efficient and effective choice. The rowing machines require you to push with your legs, pull them with your arms and keep your abdomen tense as you straighten with each pull. Develop your muscular endurance as well as your cardiovascular endurance. Interval Training To get the most from interval training, you will need to alternate paddling at maximum intensity with rest periods. An example of this type of training is the Tabata protocol developed by Dr. Izumi Tabata, which showed significant benefits even in trained athletes who exercised at maximum intensity for periods of 20 seconds followed by 10 seconds rest. Eight sets of exercise and rest periods produced results far beyond what you consider possible in such a short time. Benefits According to Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine, a 205-pound person will burn 326 calories in an hour by exercising lightly on a rowing machine, while rowing vigorously will burn 1117 calories. Although you may not be able to row for the same amount of time, you will burn the same amount in much less time. In addition, conditioning trainer John Berardi refers to a factor known as "after-burn," in which your body burns more calories by keeping your metabolism racing after exercise and burning even more calories to repair and restore muscles used in your routine.
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