A tough weight training workout will burn a fair amount of calories, as you're straining your body lifting heavy weights, set after set. But I wanted to add that little bit more into my sessions. I've opted to throw in a minimum 1500m row, with the aim of completing it in around the 6 minute mark - works out to be 250m every minute, with the resistance set at either 8/9 (resistance is 1-10)
I can tell you that after a tough workout, completing that is not easy at all. Usually around the 800m mark, I feel like quitting, because I feel like I have nothing left in the tank, but that's the time that really counts. If you can easily do a a row like that, feeling fine afterwards, then your initial workout was not enough - you should leave the gym feeling like you've gone 12 rounds with Mike Tyson.
My main aim with using the rowing machine at the end of my workouts is to just finish my workout off, ensuring I've maxed out and to help shed a little more body fat. I've never focused too much on fat burning - I'm not fat by any means, but also not shredded (that's not really for me anyway), I just simply want to lose a little bit.
Try it for yourself! It is tough, and you can always build up in terms of meters. I'm starting on 1500 in around 6 minutes, but I'm sure that will soon be going up.
Lee Gregory Fitness
