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How can I use a cross-trainer and a rowing machine to get fit/toned?! watch

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    I am a girl and have no idea how regularly and for what period of time I should use these machines for!

    I'm 5'8" and weigh about 9 stone 10. I would like to lose half a stone along with just firming up some of the flab!

    I have started my healthy eating today, now all I need to do is bring in the exercise but I don't know anything about fitness tbh, I used to bunk pe lessons as school! We have a rowing machine and a cross trainer in the garage which is why I am specialising. We also have weights but I don't know if I would need to use them?!

    If anyone could help me with routines etc I will be very grateful
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    You sound a nice weight
    If you want a workout regime on your cross trainer, try 10 10. I do it and it really burns fat quicky. What you do is do really really intesive workout on your cross trainer for bursts of 10-15 seconds depending on how you can handle it. Then inbetween these bursts breathe really deeply 3 times.(around 10 seconds) then carry on. At first you may only be able to do this for no more than 2-3 minuites, but after a couple of weeks you will really notice a difference, and you can take 2 long deep breaths after each burst. As it is intesive and not endurance, not only will the fat drop off but you will notice that your legs will tone up and ur bumbaclot
    As for the stomach and back and arms, the rowing machine is amazing for that. Again I follow all my workouts by just going as crazy . For the rowing machine go as hard as possible for as long as possible then taking a break of a minuite or so...hydrate...then go crazy again. So yeah thats my idea...if you want to take it on board, try it for a month, and seriously it will be like WOW MA BUT AINT SO BIIIG!! (not saying it is, you will just probably see it that way. I think all girls do lol)
    Man I should advertise my ideas :rolleyes:
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    As above poster suggests, look into HIIT. High intensity alternated with low intensity (30 seconds on/off should be a good start). You should be pretty much dead after 20 minutes
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    (Original post by Mr.Singh)
    You sound a nice weight
    If you want a workout regime on your cross trainer, try 10 10. I do it and it really burns fat quicky. What you do is do really really intesive workout on your cross trainer for bursts of 10-15 seconds depending on how you can handle it. Then inbetween these bursts breathe really deeply 3 times.(around 10 seconds) then carry on. At first you may only be able to do this for no more than 2-3 minuites, but after a couple of weeks you will really notice a difference, and you can take 2 long deep breaths after each burst. As it is intesive and not endurance, not only will the fat drop off but you will notice that your legs will tone up and ur bumbaclot
    As for the stomach and back and arms, the rowing machine is amazing for that. Again I follow all my workouts by just going as crazy . For the rowing machine go as hard as possible for as long as possible then taking a break of a minuite or so...hydrate...then go crazy again. So yeah thats my idea...if you want to take it on board, try it for a month, and seriously it will be like WOW MA BUT AINT SO BIIIG!! (not saying it is, you will just probably see it that way. I think all girls do lol)
    Man I should advertise my ideas :rolleyes:
    What you described is called HIIT

    What type of weights do you have?
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    So this HIIT thing is better than doing the cross-trainer say at a normal pace for 30 mins?

    And I don't know what weights they are sorry, small ones?!
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    (Original post by dancingshoes10)
    So this HIIT thing is better than doing the cross-trainer say at a normal pace for 30 mins?

    And I don't know what weights they are sorry, small ones?!
    For burning fat, I'd say so. Of course, that's not to say going at a normal pace for 30 mins is pointless (provided it does actually elevate your heart rate...) - any exercise is better than none. But if you're serious about wanting to "tone up" HIIT is better.
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    ahhh lol. never knew that I read it in one of my sisters magazine like Heat or Look hahahah(love it really), and I wanted to loose a stone and a half but not go all skinny cos im pretty big shoulder anyways so, I intergrated that with some basic bench pressing and other basic weights. My chest is defined not bulky cos i do 35kg 30 reps, sometimes even 40 if i can make it lol. and then for my back i just do pressups and bar lifts. But i do them really slowly so i go bulky there so i look like the hulk with massive shoulders and a massive back hahah. For triceps i do reverse pressups and arms just do 30 kg 10 reps really slow to bulk my arms. I wana get onto gettin a sixpack but I got exams atm and i cba. I might join a gym after january exams and so sick on ket....but really
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    (Original post by Mr.Singh)
    ahhh lol. never knew that I read it in one of my sisters magazine like Heat or Look hahahah(love it really), and I wanted to loose a stone and a half but not go all skinny cos im pretty big shoulder anyways so, I intergrated that with some basic bench pressing and other basic weights. My chest is defined not bulky cos i do 35kg 30 reps, sometimes even 40 if i can make it lol. and then for my back i just do pressups and bar lifts. But i do them really slowly so i go bulky there so i look like the hulk with massive shoulders and a massive back hahah. For triceps i do reverse pressups and arms just do 30 kg 10 reps really slow to bulk my arms. I wana get onto gettin a sixpack but I got exams atm and i cba. I might join a gym after january exams and so sick on ket....but really
    If you have heavier weights, i would suggest doing heavy for 8 - 12 reps if your going for muscle gain.

    doing light weight for 30 - 40 reps wont be doing very much at all. Also press ups will be working your triceps and chest more than the back, try bend barbell rows for your back, and wide grip pull ups if you can.

    For your shoulders you could also do military press.

    And a six pack is quite easy to obtain, keep the body fat down, so lots of cardio, and maybe train your abs hard 3 times a week, with weighted crunches.

    And you might as well be doing legs as well, so squats are a great exercise to add.

    Have fun.
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    I lost 3 stone on weightwatchers and used my crosstrainer for an hour 3 times a week so that I was out of breath and sweaty.
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    There is a pretty good post about how to use a rowing machine, have a look to make sure your technique is spot on:
    http://www.thestudentroom.co.uk/show...76&postcount=5

    I never used it properly before now, the difference I felt was quite surprising.
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    (Original post by 19Dan89)
    If you have heavier weights, i would suggest doing heavy for 8 - 12 reps if your going for muscle gain.

    doing light weight for 30 - 40 reps wont be doing very much at all. Also press ups will be working your triceps and chest more than the back, try bend barbell rows for your back, and wide grip pull ups if you can.

    For your shoulders you could also do military press.

    And a six pack is quite easy to obtain, keep the body fat down, so lots of cardio, and maybe train your abs hard 3 times a week, with weighted crunches.

    And you might as well be doing legs as well, so squats are a great exercise to add.

    Have fun.
    hey dude, cheers for the advice. I've never had any advice for training, just did my own thing so yeah cheers . Yeah im not really too much into gettin a massive chest and HUGE shoulders cos i like to go surfing occasionally so bulkiness doesnt help lol. I do quite alot of squats aswell, but cheers for the advice for the six pack, I will deffinately push hard for it and hope to get it nice for summer for the ladiieeees (well my gf ahah)
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    For the rowing machine, make sure you're using the right technique. This videos pretty good, but there's plenty around if you have a look: http://www.youtube.com/watch?v=F7rqIPcR6NA

    You'll get way more out of the rowing machine if you are using the right technique. They work a lot of muscle groups, but it should be your legs that the main force of the drive is coming from. 3x20 mins (or 2 if you've not got time) would probably be a good amount of time to start with. You should keep a note of your average splits and the distance you row in each session so you can see your progress over time
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    The rowing machine is really good for burning calories and building up a good CV base provided yiu use the proper technique. I can burn more calories on a rowing machine than running which is genraly regarded as the highest calorie buring form of exercies but then again i am a rower.

    The key as mentioned by another poster is to use the correct technique. Starting from backstops you tap down with the hands and lead the hands forward which transitions into a body rock forwards. When rocking forwards make sure that the motion comes from the hips and not from curling the spine. Then and only then should the legs come up. If your having to raise your hands on the recovery before the catch that is because you are breaking the knees to early. The slide down the slide, you really dont need to rush the recovery it should feel natural and relaxed.

    Next is the catch where the transiton from rest to work begins. Here you raise your hands quickly but smoothly pivitoing about the shoulders, not the elbows. Next you push downward, on the footplate to suspend the weight off of the handle. Your upper shoulders should be losse and your arms straight and they should just feel as though they are hanging off of the handle while the legs push against the footplate. When the legs are almost straight the back should begin to move backwards, again pivoting from the hips keeping the back itself straight. Finally the arms complete the drive by giving the final bit of acceleration into the finish. There arms dont do muc work as the flyweel is already spinning quite fast at this point. The finish should be drawn up high into the chest not low into the stomach. Then tap down and continue with the next recovery. The most important thing to remember is that the rowing stroke is a PUSHING motion not a pulling one.

    If you row like this then you should be able to get a very good workout on the rowing machine.

    As for what is best from a lossing weight perception, I am not really sure I mostly train to compete not to losse weight. However ive heared people say HIIT is quite effective. I also think the opposite as in very long slow and continuous is effective as well. An example might be to do 80minuites at UT2 rating 18-20. Typically doing this i would burn 1500 calories but then again afterward i would feel very hungry and easily cancel that out.
 
 
 
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