我应该多久使用划船机？

划船机提供了一个极好的全身锻炼，既把全身上下工作，你模仿扫或船员桨手的运动。但要真正收获划船锻炼的好处，you need to put in the right amount of time.

即使使用划船机需要大量的全身力量，它列为心血管活动。要成为和保持健康的Department of Health and Human Services (DHHS)建议你最少150分钟的中等强度的有氧运动或75分钟，每周剧烈的有氧运动。

Your rowing can count as either a moderate or vigorous intensity workout, depending on what resistance level you set the machine to and how fast you row. Workout intensity is always relative to your own fitness level — what's very easy for one person might be hard for you, or vice versa.

正因为如此，来测量划船机上锻炼的强度最好的方法之一是通话测试：如果你划船够硬，你可以在你旁边划船的人聊天，但不会唱，你在中等强度的工作。如果你划船够硬，你可以得到一个字在这里和那里，但没有一个真正的对话，你在一场轰轰烈烈的强度锻炼。

Remember those recommendations from the DHHS? You don't have to do all that workout time in one fell swoop. Instead, you can break it up throughout the week into however many shorter sessions you like. For example, if you tackle the rowing machine 30 minutes a day at a moderate intensity, five days a week, you'll meet that 150-minute recommendation with ease.

If you only have 15 minutes a day, five days per week, you can still make it work by rowing at a vigorous intensity. And you can always mix and match your rowing workouts with other types of aerobic exercise, such as walking or running, cycling, swimming, hiking, playing field sports or使用楼梯步进。

阅读更多：什么是赛艇Vs的好处运行？

保持健康——的发病率也是建议but if you want to lose weight, you'll probably need to row longer than what it takes to meet those minimum recommendations. The DHHS states that you can receive even more health benefits if you double your exercise — 300 minutes (or more) of moderate-intensity exercise per week or 150 minutes of vigorous-intensity exercise. That's also a good place to start on your weight loss quest.

Just as the DHHS's recommendations for health are based on your rowing time and intensity, the number of calories you burn (and thus, how quickly you lose weight) depends on exercise duration and intensity too, along with other factors such as your weight, body composition and genetics.

According to estimates from哈佛健康出版，a 155-pound person who puts in a half-hour of moderate-intensity rowing is going to burn about 260 calories. Bump that up to an hour and you have 520 calories; do那five days a week and not only will you meet the DHHS's "doubled" recommendations for extra health benefits, but you'll also have burned more than 2,500 calories.

失去的脂肪，你必须燃烧大约3500个卡路里每磅超过你消耗 - 所以这种类型的热量消耗可以让你用自己的方式向一个星期超过半磅失去更多。

从研究National Weight Control Registry可见，绝大多数的美国人谁减肥和保持它关闭与运动的结合这样做anda healthy diet. If you reduce your calorie intake by a modest 150 calories per day below维修水平，you can set yourself up for losing about a pound a week.

如果你是划船的运动训练方案的一部分，你的教练团队会帮助您设置适当的目标。你的身体适应您这么介绍的，作为一般规则，如果你想发展耐力，你应该做长期，稳健行所面临的挑战。如果你想开发冲刺的速度，你应该做的sprint intervals。

如果你是一个划船寻求建立权力当你的舵手召唤出了“电源10！”在你给你的能力的10个最有力的笔触，你会做大量的作功行程中实践。

Even if you're a highly competitive rower, that doesn't mean rowing is theonlytype of exercise that's worthwhile for you to practice. Cross-training, or working other types of exercise into your routine on a regular basis, helps improve your performance, balance your muscular development, and decrease your risk of injuries. So don't fall into the trap of thinking that time spent on the rowing machine is the only thing that'll count toward your health, fitness or sport goals.

阅读更多：7交叉训练锻炼动摇了你的日常

You'll only get the benefits from using a rowing machine if you use proper technique. Don't sit on a rowing machine for 30 minutes a day, scooting listlessly back and forth and tugging at the handle. Instead, you're going to use a powerful leg drive, followed by body movement and quick hands — just as a competitive rower would do. Reverse the motion as you return to the starting position — hands first, then a slightly body hinge forward, and finally your legs bend as the seat slides forward.

Concept2，one of the chief manufacturers of rowing machines, offers a series of technique videos that are very helpful to those who want to develop the proper technique. With just a bit of diligent practice, you'll be able to develop the proper technique and get a demanding and effective full-body workout from a machine that takes up relatively little space.

划船机甚至是家庭使用的好选择 - 他们是相对便宜，有些机型可以在床上或在壁橱里折叠起来存放。