5 Reasons an indoor rower is the ideal fitness machine

rowing-machine

So now you have bought your rowing machine and plan to use it regularly for cardio and strength building activities, do you have any idea of how helpful the indoor rowing can be to you?

Indoor rowing has many advantages which much of us aren’t aware about, all we know is that it is a good substitute for other cardio exercises and mimics the simulation of an actual rowing boat.

So here we have compiled a list of perks which indoor rowing can provide you with:

Full Body conditioning

Yes, you read it correct. Rowing provides you with the perfect opportunity to get your entire body moving and not just your upper body as has been long known.

It requires the work of each muscles in which your leg muscles play a major role really. Each workout includes your calves, lower back, biceps, triceps, pecs, hamstrings, etc., making it an ideal cardio workout if you are looking to tone your whole body with a single exercise.

As you hold the handles, your wrists and arms gain much more power and stamina day by day helping you stay toned and strong.

Easy to Learn

One of the best parts about this equipment is that it is so simple and quick to learn. Anyone from the age of 15 to 90 can do it with remarkable ease and can learn how to row like an expert in just a few minutes.

You just need to work on your posture. Apart from that it is one of the simplest workouts you could ever learn. Need to do a quick 20-minute workout? Well, say hello to a rower today. Here’s a guide to the right technique.

 

Calorie burner

Another perk of indoor rowing is that it is a major calorie burner as it allows you to do both cardio and strength endurance workouts which are the best way to get rid of all the extra calories which you are planning to consume.

Since rowing ensures that both your upper and lower body work while maintaining the same pace and heart elevation, it ends up being a really good calorie burner helping you to burn as high as 800 calories in a session. So no need to avoid all those sweets anymore, you can have as many as you want as long as you burn those calories using your indoor rower.

Improve your endurance

Looking for a way to boost your stamina and endurance? Then rowing is the best option for you. Indoor rowing can provide you with many intense workouts which ensure increased stamina and improved strength.

Rowing ensures that you push your body to its limits and maintain your strokes per minute for a length of time making you gradually condition your body to the pressure of the workout. As a result, your endurance level increases and you are able to work longer and harder.

No-pressure Workouts

It ensures a smooth workout session without applying any unnatural pressure on your joints or muscles making it a perfect low-impact activity for your body.

The act of rowing feels natural to your body and doesn’t put any unintended pressure on your muscles so you don’t have to worry about any injuries or pains.

All you have to do it maintain your posture and stroke naturally and you will feel no pressure on your knees or joints and even enjoy the whole process of rowing.

5 Things I do to run when not in the mood

running

When you start running it’s all you are going to be thinking about day in day out. Though it will need a lot of effort and time you’ll be rearing to go all out. It’s only after a month or 2 that things start to change. It tends to get harder, you lose motivation and it starts to seem like a chore but that won’t be the case anymore. Here are few things I did to end the rut.

Aim higher

Many a times the initial enthusiasm and motivation fade due to small goals. Yes taking it moment by moment is good but it’s also important to have a long term target.  Race by race goals are fruitful initially but a bigger goals like wanting to run a half marathon and then a full one will keep you motivated longer.

Celebrate each small achievement but take it only as a stepping stone to newer heights instead of lazing around for the next couple of weeks.

Take a break

Don’t get me wrong in the previous point. I am not suggestion you do not take a break. A break is as important as your running itself and as weird as it may sound at times its best you avoid running completely. A break is important to recover both mentally and physically.

Take a couple of weeks off. Stop thinking about your running irrespective of your performance and come back with renewed sense of optimism and enthusiasm.

Try a different running style/make a change

One the best things I did during a rut is try a different running style all together. The first and foremost thing you can do is hit the trails. You can also switch to a treadmill or try a new route or try a new weight workout to build fitness.

Even something as small as buying new shoes, gear or shuffling your playlist around can be a good motivator. Here’s a few gears you can try

 

Tag along with a friend

One of the things that keeps me going on my off days is having a friend to tag along with. This can be a problem if you’re introvert, you probably feel it’s best done alone but trust me it works. So far change kick out the fears and give it a shot.

You’ll probably not perform at your peak but it will help you maintain the required fitness levels.

Change your perspective

In the beginning the motivation and love for running tends to comes naturally as it matter more and thus it’s pretty easy going but what if you hit a rut or if you fail accomplish a major goal? In case the same goal losses importance it’s time for a change.

Start thinking from a different perspective, maybe its weight loss or a half marathon rather than a full. Find something new, be creative and never give up.

 

5 Bad habits killing your workout plans

bad-habits

The first and foremost sign of any mistake or bad habits in a workout routine is not getting the desired results. Luckily for you most of these mistakes aren’t too big and won’t require you to switch up your entire routine.

Below are the worst 5 habits every newbie tends to develop overtime but should avoid for an effective and efficient workout. Eliminating these habits will help you lose weight faster, tone your muscles better etc.

Not raising the ante

So you walk into the gym see the treadmill and decide to spend the next 1-2 hours of the workout on it at same speed and intensity. Sounds right? Well whether it’s the treadmill or the weight room if you’re not raising the ante regularly you’ll plateau real quick.

The effectiveness of any gym machine or equipment lies in the challenge so make sure you constantly challenge yourself and step up your game every 2-3 weeks.

Focusing more on cardio

Let’s say you do take it up a notch the next big mistake people tend to make is not varying the exercises. Too much cardio or too much strength training isn’t going to get you the desired results. The best workout routines ensure the best of both the worlds. Just a few minutes on a good Concept 2 rowing machine should do the trick.

A combination of both will torch more calories, take your heart beat up a notch and tone your body better as each workout focuses on separate muscle groups and body aspects.

Wasting time

It’s nice to check out the progress you have made on the rare occasions but I am sure we all know that one person who simply cannot help but stare constantly into the mirror isn’t it?. Come to the gym with time constraints and a strategy.

Leave the texting, Instagram posts etc. to the post workout free time. Make the most of your time at the gym. Stay motivated and keep breaks to minimum.

wasting-time

Always doing it alone

Being a lone wolf at the gym is great. You’re able to focus better and workout with a clear mind but believe it or not having a workout buddy has its own perks too. Irrespective of how strong you are you’ll always need spot.

Apart from that it creates a healthy competition and thus you remain motivated and put in the extra effort plus you’ll never have dull moment.

Hydrating wrongly

While you need to keep your water breaks to a minimum when you do finally take one make sure you fuel up right. Most of us rely on sports drinks for it but trust me you’re making a bad choice. Water is the best source of hydration and the best alternative are supplements.

In case you feel exhausted midway through your workout, get your pre-workout fueling right and always carry snack such a banana etc. in your gym bag.

sports-drinks

5 Reasons you’re always tired during workouts

Workouts are fun, well usually are but can seem like chore if you’re running on empty and feel exhausted not even half way through your routine but don’t hit the panic button just yet.

This lack of willpower to push through, poor form and lethargic movements etc. is common especially amongst newbies and the good news for you guys is that the fix isn’t tough.  Here’s what you need to change next time you hit the gym.

Your workout intensity

This is a point you’ll read very often about pretty much on every fitness site and I cannot stress it enough. Varying your workout intensity is simply a must. If you go too easy too often your body will never grow and starting off too high leaves you prone to injuries.

Be realistic when deciding on the weights and intensity and set your goals accordingly. Give your body enough time to strengthen and develop.

Your life’s imbalanced

Your fitness isn’t restricted just to the gym or your diet. Any extra stress or troubles outside of the gym can also make you unfit. In an overburdened daily routine you’ll be less inclined to put in the required amount of effort into your workouts.

Set your schedule right. Make list of the things according to their priority and be willing to turn down any social activities that coincides with your training.

stress

You sleep less

Are you getting your daily dose of 8 hour sleep? My guess is no but when you’re working out sleep becomes a must because that’s the only time your body’s recovery process takes place.

Lack of sleep can result in aching and sore muscles the next morning plus your movements are likely to be slow and lethargic.

Apart from that sleep helps the muscles grow and develop. Letting your body recover well enough will boost performance and multiply gains.

You ignore the weather

If you’re more of an outdoor person and prefer to take your runs or walks outside well then the weather plays a big role in your training. Avoid taking runs during high temperatures. Extreme heat can result in dehydration and poor performance.

As for winters it doesn’t get any easier either. Keep your summer workouts planned for the evening or best early mornings. For winters always carry warms clothes, water bottle etc.

summer-runs

Self-belief and motivation

I know the first couple of weeks will be insanely tough but don’t bog yourself down. Self-criticism is good but overdoing it can result in demotivation.

Workouts will always feel incomplete and lacking. Push yourself to the limits. Do the extra reps and sets. Focus more on the things you have achieved. A change in the mentality will instantly reflect on your physical results.

 

5 Foods to get you up and running early morning

Ever had the Monday blues? Haven’t we all at times? But I guess waking up early isn’t just a Monday problem. For some of us it’s a daily problem.

Not being a morning person isn’t something new but if you’ve got a morning job or have a run you must go on then it can often be a hindrance but believe it or not there foods that can help you get up and get moving at the earliest. Here’s what you need.

Eggs

Well it’s a known fact eggs are protein rich and protein isn’t just for those looking to build up or get lean. It is an important nutrient and in the right amounts can keep your body fueled up longer.

Eggs are also rich in healthy fats which are a good source of energy for the body so whether you like it scrambled, half cooked or boiled make sure you eggs remain a staple breakfast. Keep it healthy, keep it egg-tastic.

scrambled-egg

Greek Yogurt

Your plain yogurt simply won’t cut it anymore. You need a high energy food and Greek Yogurt is exactly that. Often billed as one of the super foods a bowl of this will help you nail the upcoming exam, board meeting or race due to the presence of healthy bacteria and protein.

Apart from that it is one of the few foods that also aides fat burning because digesting it requires more energy.

Oatmeal

Another traditional breakfast favorite amongst fitness freaks is oats and for a good reason but since oats are carb rich it’s important you do not overeat. Carbs in higher amounts bog you down whereas when taken correctly can keep you energized.

Most of us love grabbing onto muffins, waffles etc. for breakfast but these are a big no. For best results always choose complex carbs such as oats etc. and leave the rest for the lazy weekends.

oatmeal

Honey

Looking for a healthy sweetening agent? It’s good old honey to the rescue. Wondering why? This is because honey contains naturals sugars that require energy for faster digestion which in turn keeps the body up and functioning longer.

Believe it or not honey has been proven to be more effective than even coffee since it lasts longer in the body and goes well with pretty much everything. So ditch early morning coffee craving and grab some honey.

Grapefruit

Even the first thing you smell in the morning has an impact on your morning cycle. Quite surprising isn’t it? But no I am not recommending you stick your nose into your coffee or tea cup. It’s a grapefruit you need to smell.

Its citrusy odour makes the body proactive and it’s also a rich source of vitamin C so don’t forget to take bite or two once you’re done smelling it.

grapefruit

5 Ways to stay fit if you love travelling but hate the gym

What’s the first thing that comes to mind when the topic fitness comes up? My guess is it’s the gym isn’t it? Well gyms are usually the main fitness centers.

You get access to the best equipments, trainers etc. but not all of us are cut out for it. If you hate the gym too but love to travel then you’re in for a treat. Here’s what you can do to stay fit.

Go Trekking

Looking for fun yet quick and effective way to shed those final 2-3 pounds? Then I guess it’s time to pack the rug sack and hit the trails. Trekking is one the best exercise forms for travelers. Even a small 5-6 Km walk on a steep hill should be more effective than an hour on the treadmill.

Trekking will provide you instant results and will cost you less than any gym membership plus you’ll fall in love with the nature too.

trekking

Say hello to the stairs

Irrespective of whether you’re travelling outstation or locally I am sure there are plenty of moments when you opt for the escalator or the lift and simply skip past the staircase. Well for a fitter tomorrow it’s time to make the switch now.

Next time irrespective of whether it’s the airport, railway station, subway station or your hotel room every time you get the choice make the effort to climb at least 2-3 flights of stairs.

Walk or take a hike

One of the simple, cheapest and effortless yet effective ways to stay fit is walking. Depending on your fitness levels you can easily walk from 15-20 miles in day.

I know there are more convenient options available such cabs etc. but whether you’re exploring or out to enjoy the scenic beauty walking remains the best way to do so and if you’re a mountain lover then a hike is simply a must.

hiking

Eat right when on the go

Apart from following all the various exercise forms I have mentioned above you’ll also need to keep an eye on your daily calorie intake.

Fitness isn’t just about exercise; it’s in fact a combination of both a good diet and regular workouts but on our travels we often forget about diet and grab onto any comfort food available such pizzas, burgers etc. Get in touch with the locals and try the local cuisines or else stick to fruits, oats etc.

Escape to the mountains

I know that sounds like a fantastic plan but before you do so make sure you’re ready for it. Mountaineering isn’t your ordinary hike or trek. It’s a skill and you’ll need to learn a lot.

You can find plenty of 25-30 days long short courses that will prep you both mentally as well as physically for your first summit. Here’s an online guide to give you head start with the mountaineering training.