You Get A Full Body Workout And A Toned Torso With A Rowing Machine

One of the most complete cardiovascular exercises around has to be rowing. A proper workout on a rowing machine will tone all of the major muscle groups such as your legs, back and arms.

The beauty of using a concept 2 rowing machine is first of all it doesn't involve water.
This rower doesn't get you wet and there are no early morning trips to get your machine
out of the boat shed. No cold changing rooms and gale force winds for your training session. And there is definitely no need to find the nearest river to row your machine on. All you have to do is set it up in an adequately spacious area and away you go.

There are lots of different machines available on the market. Although they generally fall into 2 categories:

-Water rowers

-Air rowers

The water rower, which contrary to their namesake, does not end up in you getting wet after a vigorous workout. The machines are very beautifully designed and use enclosed water and paddles for resistance as opposed to air. These rowers tend to be quieter than air rowers and are just as much works of art as they are exercise machines.

Then we have the concept 2 air rower. There are many other brands available but this piece of machinery is commonly accepted to be one of the best, if not the best. They
are engineering masterpieces and are all calibrated to the same standard. So, if you do a certain time on a concept 2 rower, you can rest assured that, that time will be
replicated exactly on another concept 2 machine. This is the reason why the world indoor rowing championships use the concept 2.

The information that the display monitors show on the concept 2 is extensive, with the new monitors even being able to be plugged into a PC, so you can race
with other rowers from all around the world.

Brigi G | Fitness Inspired Formula

Cardio Workout Plan: Best Cardio Workout Plans

Most people do not do cardio because they want to…I know I don’t.  Instead, a majority of exercisers incorporate cardio into their workout routine with the hopes of burning calories or blasting away fat from their problems areas in the most effective and fast manner possible.
If you are looking for the best cardio workout routine, we have some great and easy strength and cardio workouts that you can do on the treadmill, elliptical, stationary bike, or using no equipment at all. Enroll in this course for a complete at home cardio workout without the excuses, and read on to for more ideas for the best type of cardio workout plan to fit your lifestyle.

Exercise 1:  60 Minute Cycling Hill Workout

Instead of coasting on your next biking excursion, try this stamina-building cycling workout.

1. Find a hill that will take about 1 to 1 1/2 minutes to climb.
2. Warm up for 15 minutes using moderate effort.
3. For your first hill climb, stay seated on your bike and use moderate resistance.  Recover by pedaling downhill in an easy gear.
4. For the second hill climb, stay seated and increase resistance.  Recover by pedaling downhill in easy gear (RPE 2).
5. During the third hill climb, sit halfway up the hill, and then move into a stand using moderate resistance.  Recover by pedaling downhill in easy gear.
6. In the fourth hill climb, sit halfway up the hill, and then stand using hard resistance.  Pedal downhill in easy gear.
7. For the fifth hill climb, stand the entire time with moderate resistance.  Pedal downhill in easy gear.
8. For your final hill climb, stand the entire way up using hard resistance.  Pedal downhill in easy gear.
9. Finally, ride with moderate effort for about a half hour, and then cool down for 5 minutes applying easy effort.

Exercise 2:  Walking Workout

1. For 5 minutes, walk at a comfortable pace to warm up
2. For 3 minutes, increase your speed or incline until you are working harder than your warm up pace.  This should be harder, but you should still be able to carry on a conversation.  This will act as your baseline pace
3. For 2 minutes, increase your speed or incline until you are working slightly harder than baseline pace.
4. For 3 minutes decrease you speed back down to your baseline.
5. For 2 minutes, increase your speed once again.
6. For 5 minutes come back down to a comfortable pace.

Exercise 3:  Stair climber Workout

If you are interested in getting the most out of a stair climbing machine, consider this calorie-burning cardio workout.  While performing this workout, remember to keep standing upright with your abdominals firm, and do not lean into the side rails.

1. 0:00-5:00                      Warm up with an RPE of 4-5.
2. 5:00-10:00                    Pick up the pace using an RPE of 5 to 6.
3. 10:00-15:00                  Feel your body getting warmer by using an RPE of 6 to 7.
4. 15:00-18:00                  Now go all out with an RPE of 8 to 9.
5. 18:00-21:00                  Recover using an RPE of 5 to 6.
6. 21:00-51:00                  Now repeat minutes 15:00-21:00 five more times.
7. 51:00-60:00                  Finally, cool down at an RPE of 3.

Exercise 4:  Elliptical Fat-Burning Workout

Run, walk, or hop onto the elliptical for this 40 minute fat-burning workout.

1. 5 minutes:  Warm up at an easy pace on the elliptical, reaching up to an RPE of 5.
2. 30 minutes:   Complete eight 1-minute sprints at a fast pace with an RPE of 8 or 9.  Between your sprinting bursts, return to an RPE of 6.  Do this for a span of 30 minutes.
3. 5 minutes:  Cool down with an RPE of 3.

Exercise 5:  20 Minute At-Home Cardio Circuit

Here is a fun cardio workout plan to do at home.  This workout packs some classic PE movies that are ideal living-room exercises.

1. March in place for 3 minutes (or take 360 steps)
2. Do 60 Jumping Jacks
3. March in place for 1 minute (or take 120 steps)
4. Do 60 Jumping Jacks
5. March in place for 1 minute (or take 120 steps)
6. Do 30 Squat-Thrusts
7. March in place for 1 minute (or take 120 steps)
8. Do 30 Squat-Thrusts
9. March in place for 1 minute (or take 120 steps)
10. Do 30 Squat-Thrusts
11. March in place for 1 minute (or take 120 steps)
12. Do 30 Squat-Thrusts
13. March in place for 1 minute (or take 120 steps)
14. Do 60 Jumping Jacks
15. March in place for 1 minute (or take 120 steps)
16. Do 60 Jumping Jacks
17. March in place for 2 minutes to cool your body down

Exercise 6:  30-Minute Run/Walk Workout

If you enjoy running and walking, consider mixing the two up with this run/walk cardio workout plan.  All you have to do is walk or jog, and then really kick it up a notch for one minute.

1. Walk for 3 minutes to warm-up your muscles
2. Jog for 1 minute
3. Walk for 2 minutes
4. Jog for 1 minute
5. Walk for 1 minute
6. Jog for 1 minute
7. Walk for 1 minute
8. Run for 1 minute.  You can choose to alternate between a run and walk or and run and jog, depending on your level of fitness, for intervals of 12 minutes (6 sprints in total).
9. Jog for 1 minute
10. Walk for 1 minute
11. Jog for 1 minute
12. Walk for 1 minute
13. Jog for 1 minute
14. Walk for 3 minutes

Exercise 7:  Rowing Machine Workout

If you are interested in trying the rowing machines you see at the gym, try out this cardio workout plan on a rowing machine.

1. With medium resistance, do four to six 10-minute sets of high-intensity rowing on a rowing machine.
2. Rest for 2 to 3 minutes in between each set; this will allow your heart rate to come down a bit so you can regroup with intense effort.

For your form, remember to create a fluid motion with your strokes.  You can remember to be fluid in your motions by counting 1-2-3 and 3-2-1.  On 1 count, push with your legs; on 2 count swing up your body by leaning back; and on 3 count, draw your arms down towards the bottom of your rib cage.  Then, reverse it: on 3 count, extend your arms; 2 count, swing your body forward from your hip area; and on 1 count, bring your legs up after the handle passes your knees.

Exercise 8:  Treadmill Workout

In this 45 minute workout, you can stay slim on the treadmill all season.

1. Warm up: Walk easily and then pick up the pace into a brisk walk for 3 minutes
2. Power walk for 2 minutes
3. Run fast (but do not sprint) for 2 minutes
4. Repeat Steps 1 & 2 ten times
5. Cool down: Walk easily for 2 minutes

Exercise 9:  Invisible Jump rope

This fun and traditional exercise can also be used without any equipment.  It will on conditioning, core, and ankle strength and stability.

1. Start in an upright position with your feet shoulder-width apart.
2. Imagine that you are holding a jump rope in your hands.  Keep your elbows at your sides.
3. Start jumping and push off the floor on the toes while swinging your arms in a circular motion.
4. Repeat for about 20 to 30 minutes.

Cardio On Up

With these cardio workout plans, you will be able to make good use of your gym, living room, bike, and the outdoors.