减肥划船：卡路里燃烧，锻炼计划等等

划船是一种流行的练习，旨在通过使用众多机器之一模仿划船的运动，其中最常见的是飞轮划船者。

If you’re interested in burning calories and losing weight, rowing is a great choice.

本文对减肥的划船进行了深入的评论，显示了您将燃烧的卡路里数量，并包括一些锻炼计划，以使您开始使用。

划船会增加减肥

要减肥，您需要发展卡路里的赤字。这意味着您燃烧的卡路里比摄入的卡路里更多 - 通常通过控制饮食和/或通过运动消耗更多卡路里。

谦虚calorie deficitof around 500 calories per day is usually a good place to start ( 1 ).

Rowing on a regular basis is a great method of contributing to this deficit.

Calories burned through rowing

您通过划船燃烧的卡路里因许多因素而异，包括所使用的机器，运动强度和体型。

作为一般指南，以下是成年人根据体重和强度将燃烧的卡路里数量。图表列出了每15分钟燃烧的卡路里，然后是每小时的卡路里（2).

请注意，这些不是确切的数字，因为您燃烧的卡路里数量也受您的年龄，基础代谢率和健康状况以及运动环境温度的影响。

请记住，改变强度会改变您燃烧的卡路里数量。

May promote fat loss

When you supplement rowing with a proper diet, you’ll probably start to lose weight in the form of fat loss.

Exercises like rowing help mobilize fats in your body so that they can be used as energy (3, 4 , 5 ).

A nutritious diet that provides fewer calories than you burn may also help burn fat. If you’re looking tocut your total calorie intake, try eating more protein and veggies to keep you full, switching to zero-calorie drinks like water, and eliminating processed foods ( 6 ).

Studies suggest that a combination of aerobic exercise (cardio) and resistance training (like weight lifting) is optimal for fat loss ( 6 , 7 ).

Physical activity guidelines from the U.S. Department of Health and Human Services (DHHS) suggest that you get at least 150 minutes of moderate intensity exercise per week (8).

As rowing is predominantly an aerobic exercise, it’s important totack on resistance training为了获得最佳效果。

Compared with running

While running and rowing are vastly different exercises, you can compare them based on the number of calories they burn. In general,跑步seems to burn slightly more calories than rowing.

例如，一个175磅（79公斤）的人以中等强度（12分钟英里的速度或每公里7分钟）运行，约1小时燃烧约616卡路里的卡路里，或每15分钟154卡路里的卡路里，对560和140卡路里分别来自中等划船（2).

与划船一样，燃烧跑步的卡路里数量根据运动强度和身体大小而变化。

Notably, running tends to be a较高的影响练习than rowing. This means that rowing may be a better option for people with preexisting injuries or other conditions.

That said, as neither exercise is vastly different in terms of calories burned, you should choose whichever you prefer — or alternate between them.

概括

Rowing boosts weight loss by providing a significant calorie burn, though you should be sure to pair it with a proper diet. It’s comparable to running in terms of calories expended, though it has less impact on your joints.

Other potential benefits

In addition to aiding weight loss, rowing supports your health in several ways.

Full body workout

划船几乎是一种全身运动，因为它刺激了大多数主要的肌肉群，包括您的lats（latissimus dorsi），上背部（菱形），四头肌（股四头肌），腿筋，核心，二头肌，二头肌和前臂。

This puts rowing ahead of other common exercise methods, such as running, cycling, and doing cardio on the elliptical machine, in terms of the extent of muscles worked.

与普遍的看法相反，划船力量通过您的legs，其他40％来自您的上半身（9).

The only major muscle groups not worked during rowing are the chest (pectoralis major and minor) and triceps.

肌肉和力量增长

While rowing is best known for its aerobic (or cardiovascular) benefits, some people claim that it provides肌肉和力量增长— though data in this area is limited.

If optimizing muscle growth and strength is your goal, you should add traditional resistance training to your workout plan. Methods include using weights,乐队, or body weight in low to moderate ranges of 6–30 reps per set (10).

划船运动倾向于使用低阻力和more repetitions than is required to promote optimal muscle gains.

也就是说，许多划船锻炼包括在划船间隔之间进行阻力训练。CrossFit以及其他涉及划船的常见训练方法就是这种情况。

可能改善心脏健康

Cardiovascular or aerobic exercises like rowing have repeatedly been shown to boost heart health.

Studies reveal that people who exercise regularly have lower blood pressure, resting heart rate, and LDL (bad)cholesterol，以及更高的HDL（好）胆固醇和更健康的体重（ 11 , 12 ).

这些积极的健康状况也可能减少r risk of stroke, heart attack,糖尿病, and obesity ( 13 , 14 , 15 ).

Rowing 5 days per week for 30 minutes each day easily meets the DHHS’ recommendation to get at least 150 minutes of moderate intensity exercise per week.

概括

Rowing offers full body stimulation, potential muscle and strength gains, and improved heart health.

How to row

While it may seem fairly straightforward, proper rowing takes agreat deal of technique.

Rowing consists of four distinct phases — the catch, the drive, the finish, and the recovery. Here are the basics:

1. Start by sitting down on the pad and securing your feet with the straps.
2. 接下来，打开电子跟踪器。有些型号在开始划船时会自动打开。
3. Loosely grasp the oar with your thumbs wrapped around it.
4. Start in the “catch” position with your arms straight, leaning forward at the hips with your shoulders in front of your hips and your shins close to vertical.
5. 接下来，通过向腿部推动并将身体向后摆动来过渡到“驱动器”位置。
6. 然后用手臂拉动“终点”位置。您的手应该在肩膀放松的情况下从飞轮上直线移动。
7. Enter the “recovery” phase by returning to the start position. Let your arms move forward, then tilt your torso forward, and finally bend your legs.
8. Repeat for the desired duration.

划船的序列通常遵循：

• legs, back, arms on the catch, drive, and finish phases
• 恢复阶段的手臂，背部，腿

Rowing technique takes times to develop. As such, practicing on a regular basis is necessary before you transition to more advanced workouts.

概括

Rowing’s four phases are called the catch, drive, finish, and recovery. This exercise takes substantial muscle synchronization, so give yourself time to master the technique before moving to harder workouts.

Sample rowing workouts

After you get the hang of the technique, you can begin incorporating rowing into your exercise routine. Over time, you can build up reps and intensity to burn more calories.

尽管在您的集合之间添加其他练习是常见的，但是以下概述的锻炼仅包括划船间隔。

初学者划船锻炼

When you’re starting out, your goal should be to focus on technique while slowly increasing the intensity of your workouts.

对于此初学者锻炼，您将开始缓慢，只有20分钟的中等强度划船时间。使用该方案习惯划船节奏，并为未来的锻炼创造坚实的基础。

尽管大多数划船机都在显示屏上计算出此数字，但每分钟每分钟都需要花费一些时间。

To start, complete this workout 3 days per week until you feel you’re getting the hang of it.

Intermediate rowing workout

This workout kicks up the vigor a notch via intervals with ascending intensity, starting with lower strokes per minute (SPM) for longer durations and ending with higher SPM for shorter times.

一旦您掌握了初学者锻炼的划船技术，就可以进行此锻炼。

Higher intensity workouts like this one can increase your exercise capacity over time.

This workout provides 15 minutes of intense rowing sandwiched between a 10-minute warmup and 10-minute cooldown.

While only slightly longer than the beginner workout, the intermediate one builds intensity throughout, leading to a higher heart rate and more calories burned.

现在您有了更多的经验，您可能需要每周至少进行4天的锻炼才能查看进度。

Advanced rowing workout

这种高级锻炼通过使用高强度划船的交替间隔，然后进行休息时间带来热量。

Research suggests thathigh intensity interval training(HIIT) can increase your VO₂ max — the maximum rate at which you can deliver oxygen to working muscles — more efficiently than constant intensity exercise ( 16 , 17 ).

A highervo₂max可能会减轻疲劳，使您在运动或参加运动时付出更多的努力（ 16 ).

如果没有至少6个月的扎实划船经验，就不要尝试这种锻炼。

During rest periods you can row lightly to keep your blood flowing, though you should use this time to prepare yourself for the next set.

Now that you’re advanced, you may need to complete this workout at least 5 days per week to boost your exercise capacity.

Be sure to drink plenty of fluids throughout the workout to stay hydrated.

Methods for increasing intensity

随着您成为一个更高级的划船者，您可能需要各种方法来增加锻炼的强度。

One of the best methods is by using intervals.

For example, interval training may include working at a higher intensity for a given period, followed by a rest period. You then repeat this cycle for a certain number of reps.

您还可以在划船间隔之间包括其他练习，这在CrossFit中很常见。例如，您可以划船5分钟，然后做10pushups，重复。

您可以使用这些方法来增加划船强度，而不会极大地影响锻炼的整体持续时间。

概括

Use the beginner, intermediate, and advanced templates above to provide solid rowing workouts. To increase intensity, try using intervals or mixing in other exercises.

Types of rowing machines

A wide variety ofrowing machinesare available on the market.

The most common is the flywheel rower, which uses a fan blade that spins when the oar is pulled to create more resistance the harder you row.

另一种常见的类型是水力划船。这台机器通过含水的飞轮提供阻力，据说给人一种类似于划船的感觉。

Yet another kind called a magnetic resistance rower has a magnetic brake system that can be adjusted for resistance levels. This type tends to be the quietest.

Lastly, hydraulic rowing machines provide resistance via a piston filled with liquid or air. These tend to be the most compact and affordable, though they may not allow a natural rowing motion.

考虑阅读各种模型，以找到最适合您的模型。您也许可以在锻炼设备商店或当地的健身房中测试其中一些。

在线购买划船机。

概括

Many types of rowers exist, all with various pros and cons. Before purchasing, investigate several models to see which will be most fitting for your application.

底线

Rowing is a versatile cardio exercise with several benefits, including improved heart health. In addition, rowing promotes calorie burning that may aid减肥.

If you’re looking to try a new exercise, rowing is a great alternative to跑步and cycling.

只需确保在进行更高级的锻炼之前就可以掌握该技术。