Published on: 24 February 2016
Last Updated on: 17 June 2021
A rowing machine is also referred to as an indoor rower. Rowing machines are capable of providing an intense workout to all the main muscle groups in the body. It is a great cardiovascular exercise and provides strength and shape to the body. Working out on rowing machines is quite similar to rowing a boat with the help of an oar.
However, you must use low-impact and smooth rowing patterns in order to prevent injuries while rowing machine workouts. Workout is fun but if not done properly can cause injuries and pain in the body.
5 Rowing Machine Workout Tips Every Fitness Person should know
Here we have listed some rowing machine workout tips that you must know.
1. Slow Down your Rowing Machine Strokes
It is always observed that rowing machine is not used properly by most of the people. People usually tend to apply a greater force for pulling it too far as a result of which their strokes are very short and they try to move back and forth very fast. However, it is always advisable to make longer and slower strokes in order to achieve better precision and make the most out of your workout. Remember the slower the rowing strokes the better they are.
2. Focus more on Legs than from your Arms
People usually hold a perception that rowing machine workouts are more about arm strength rather than the legs but this is not true. Rowing machine workouts are a leg- dominant exercise. We often try hard to pull the machine back with all our arm strength but when we have to come forward on the slide the very first movement must be made with our legs in order to apply all the power of the glutes. It can be even compared with a squat run where you have to use more of the movement of your legs and arms instead of your arm strength.
3. Check your Posture
Posture is one of the main elements of rowing and sitting at a right posture during your rowing machine workouts can make the real difference. Therefore, you must keep in mind the following points in order to get the right posture.
You must sit in a bolt upright position because you will have to make use of your back for strength during the workout.
Do not lean too back or forth because this will result in loss of some power.
You should aim for tall yet slight back sitting posture which will help you maximize your power during the workout and make most of it.
4. Concentrate on your Pulling Techniques
Pulling techniques are the core to your rowing workouts. You might observe a number of pulling techniques used by people around you in the gym but there are several pulling techniques that will make your rowing workout sessions more effective.
Whenever you pull the handle back with body, the stroke must finish just below your pecs and not somewhere near your sternum.
Some people might go quite high up as it provides them better split on the screen but this is not a good technique and can result in injury. So, it important to get the right technique to avoid injuries while working out.
5. Make Proper Workout Plans
Most of the people treat rowing workouts as their warm-up exercise and spend a shorter time on the rowing machine which means they try to complete it as fast as possible. However, if you need quick and better results then you must plan your rowing machine workouts properly. A regular workout of 20 minutes on the rowing machine will give you fair results.
You will be able to note the difference and this will also improve your workout techniques. Make a proper workout plan like assigning the workout time, targeting for predetermined speed and distance to be covered within the desired time. This will definitely show quick results.
Conclusion
Working out on rowing machines is quite productive and known for giving quick results if carried out regularly in a proper manner. So, the above-listed rowing machine workout tips will surely help you get quick results and benefits from your workouts. Every fitness person should know these tips.
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Sleep deprivation has an important effect on your skin health, heart health, brain and blood pressure level. Without 8 hours of solid sleep, your body and mind won’t be fit at all. Additionally, lacking sleep is a great cause of skin problem. Have you ever noticed, your skin looks tired after a sleepless night? Not only tired skin, but you also get paler skin trend, dark circles & redder and puffier eyes too. That’s why proper sleep is too important to all of us. So, we all need to know the causes of sleep deprivation so that we can have good sleeping habits to prevent this problem.
Causes of Sleep Deprivation:
You may have sleep deprivation for various reasons. Some of the main reasons are given below-
Insomnia
Voluntary Behavior
Sleeping Habits
Sleeping Environment
Study or Work Commitments
Sleep Apnea
Psychiatric Issues
Stimulant Medications
Concurrent Medical Conditions
Neurotransmitter Imbalances
Anxiety
Short-Term Illness
Effects of Sleep Deprivation:
As we said before, sleep deprivation has many effects on skin problem. Let’s have a short look at what it does for your skin.
1. Acceleration of Skin Aging:
The main and most annoying thing is it accelerates the skin aging which makes you look aged. Poor sleeping slows down the cell repairing process and damaged cells can’t be repaired. As a result, you get an aged-looking skin.
2. Decreases Collagen Production:
The body system runs the collagen function in the body while sleeping. And the collagen keeps the skin health softer and younger-looking. If you have lack of sleeping, the function gets damage and your skin starts losing the softness and youth.
3. Impairs Skin Barrier Function:
Without enough sleep (at least 6-8 hours), the skin barrier system of the body gets hurt and the skin cells become weaker. As a result, the skin tone starts fading away. Sleep deprivation affects other natural body functions too.
4. Increases of Dark Circles & Puffy Eyes Appearance:
If you don’t have proper sleep at night, it seems to be an appearance of puffy eye spots and dark circle on the skin. So, to get rid of this, good sleep is the must.
Good Sleeping Habits:
So, you know the importance of proper sleep. You need to sleep well for your healthy skin. Are you ready?
Here, we have included some tips for good sleep. Hope, they will help you out. Let’s try…
1. Put Electronic Devices Away:
In this modern era, we all use smart-phone or tablet. But you know what, the blue ray of the electronic device screen prevents the release of “Melatonin” hormone. Melatonin tells your brain that it’s time to sleep. But if you use electronic devices for a long time before bedtime, you won’t get sleep easily. So, turn off the devices before a couple of hours before going to bed.
2. No More Alcohol:
If you take alcohol and have poor sleep, then we would like to recommend you to reduce alcohol intake. Alcohol decreases the Melatonin release you get sleep problem. So, if you want to take any liquid food to relax at night, we suggest you take a cup of chamomile tea instead.
3. Manage Your Stress:
Sleep goes out first when you are in a stressed mood. So, always try to control it. For better result, you may spend some time outdoors or meditate.
4. Exercise Regularly:
Regular exercise is a great way to keep the mind and body fresh. And with fresh body and mind, sleep problem won’t touch you at all. So, it’s a great idea to exercise regularly.
Read More :
5 Ways You Can Be Inhibiting Your Fitness.
Why is sleeping well so important for job performance?
Do you know why insomnia takes place?
This can happen for many reasons, including unnecessary stress, work pressure, bad health habits, and otherworldly affairs.
Not only that, specific life trauma or incidents like the death or the illness of someone close, married life complications, or even job loss. All these can lead to insomnia.
Sleep plays a vital role in developing your brain and body. It also helps to repair any damaged cells or blood vessels. On the other hand, insomnia or sleeping disorders can deteriorate your body and increase heart attack and stroke risks.
So, insomnia is a condition where people suffer from inadequate or insufficient sleep. And it can turn out to be a real problem if not treated well.
In this article, I’ll illustrate the five magical ways you can deal with insomnia.
Ways To Defeat Insomnia- THE 5 GOLDEN RULES
When life throws you problems, don’t waste your time focusing on the issues. Instead, put your complete attention on achieving the solutions.
Insomnia is a challenge that might try to kneel you down, but through this article, you’ll be getting all the tactics to deal with it in a more innovative and more effective way.
1. Don’t Change Your “Wake Up” Routine
If you are reading this article now, make sure to follow this step. NO MATTER WHAT!!!!!
I know many of you might be wondering, “Do I have to wake up early even during my desired weekends?”
-The answer is ‘YES” if only you want to get rid of insomnia!!!
It can be a tough job, I know, but you need to go through cuts and burns if you want to achieve something.
The reason you must sacrifice your habit of staying late in bed even during your weekends is because you must bring yourself to a routine where you will always have a consistent sleep and waking time.
When you have mastered this technique, you’ll notice that your sleeping disruptions just magically vanished.
2. Wave Goodbyes To Nicotine And Caffeine
If you love smoking cigarettes and drinking deliciously hot and strong midnight coffee, you just must quit it!!!
To heed goodbyes to insomnia, you first must learn to say goodbye to your smoking and caffeine intake addictions.
Caffeine can keep you up late for several hours, and trust me, it’s more than enough to disrupt the “complete sleeping cycle” yours.
It can also awaken you frequently from sleep, resulting in “poor quality sleep.”
Nicotine is also on the same side as caffeine. These, too, result in sleep deprivation!!!
When you smoke a cigarette, it stimulates the effect of nicotine. And this addictive drug can be highly responsible for insomnia. Most smokers take at least one cigarette before going to bed.
And this can have a significant impact on your sleep. So, it will the “golden achievement” of your life if you can quit these habits for good!!!!
3. Cut Down Unnecessary Naps And Increase Exercise
I know naps can refresh your mood. And a few hours of extra sleep can make you feel more energetic. But these naps are also one of the main reasons for sleep disorders.
And do you know why?
This is because napping affects your sleeping patterns. For instance, you are habituated to sleeping at night when the lights are turned off, and it’s quiet. Therefore, your mind knows it’s nighttime, and you have to sleep.
On the other hand, while taking naps, there are no such scenarios where it’s dark and quiet, and even the place where you sleep might be different like you are taking a nap on a couch or sofa. So, the mind eventually disrupts your sleeping pattern because it’s not your regular bedtime.
Undoubtedly, exercise keeps you fit and healthy. But did you know that it also helps you to restore the proper balance of your sleep?
-Yes, exercises help you to get rid of insomnia!!!
But you need to make sure not to perform any exercise immediately before you go to bed. Instead, try to finish it at least two to three hours before going to bed.
4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed
The environment you are in has a tremendous impact on your sleep. By environment, I mean to say the “place your sleep.”
To have a good sleep, you need to have a mild temperature, a comfortable bed, and no lights should be turned on while you are sleeping. If you have pets, don’t keep them in your room if they make noises at night.
And one of the most essential “golden rules” that you need to keep in mind is “not to sleep with loads of stress in your head.” Stress is temporary, but it can make insomnia permanent.
When you are in bed, discard all the negative thoughts out of your mind. Sleep is like a prayer, and you don’t want any distractions while praying!!!
Stress therapies and methods you can use to have a quality sleep include taking deep breaths, meditating, and many more.
5. Light Therapy Combats Insomnia
LED light therapy or Bright light therapy can also be a cure for sleeping disorders.
This therapy is famous for its ability to reduce depression, stress, and also insomnia.
If you are not getting enough natural light (which is very common among people nowadays), sleep deprivation can occur.
What light therapy does is imitate the light of the sun and helps to improve the circadian rhythm of your body. This light comes out of a box, and different light therapy boxes have additional features.
Make sure to use it for at least 15 to 30 minutes every morning and maintain this routine, and you’ll see drastic results.
Whenever you take a light therapy device, always seek the assistance of a professional doctor as he knows the suitable device for you.
I hope this article will help you know the ins and outs of the 5 ways you can deal with insomnia.
When Do You Need Therapy?
There’s a difference between a bad couple of nights and chronic insomnia. If you can’t seem to get yourself sleeping better even after trying all of the tweaks, then you need some medical intervention.
Especially when you are changing your routine (waking up at the same time every day), eating the right food (no caffeine), exercising, etc.
It is therapy that will be key for getting at the root causes if your sleep issues are more related to stress, trauma, or anxiety in nature. So when does that cross from having an unrewarding few days into something bigger where you should consider this?
Be More Self-Aware
First, ask yourself this question.
Just how long has insomnia been a problem for you?
If it’s been longer than a few weeks and you see no signs of improvement in your sleep quality, that’s not a good sign. Also, pay attention to the overall effect on your daily functioning.
Are you perpetually tired all day, unable to concentrate, or becoming easily irritated?
If so, then it's no doubt starting to affect your mental and physical health; don’t deny it, embrace it.
Dealing With Constant Stress & Anxiety
Another good indicator is how much stress, worry, or anxiety you have about sleep.
Afterall, it is not just during the sleep time that you think about your insomnia. It is always!
Do you get worked up just thinking about going to bed because you believe ‘tonight is going to be another awful night of no sleep!’ – or are your thoughts such as…
‘If I don’t get to sleep in the next 10 minutes, the whole day tomorrow is going to be absolutely horrible’.
Mental exertion alone can be exhausting and only adds fuel to the insomnia fire.
That’s when short-term therapy may be helpful, breaking that mental cycle and having someone who understands what you’re going through, a patient.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective treatments. With medication, you get a temporary fix, but CBT-I works to change the thoughts and behaviors that lead to insomnia. It helps you think about sleep differently and gives you tools to help with anxiety or stress that might be keeping you up.
Your Emotional Relationships
Let’s not forget the emotional side of things. In some cases, insomnia is tied to unprocessed trauma or grief. If you find that your sleep troubles seem to have begun after a traumatic life event or during a time of increased emotional turmoil, that could be a clue that talk therapy might help.
A therapist can guide you through the process of identifying and safely processing those emotions, so they stop interfering with your sleep and with your life in general.
In other words? If your insomnia is starting to cause secondary problems in your life, do yourself a favor.
Read Also:
Effects of Sleep Deprivation on Your Skin & Good Sleeping Habits
Ways to Sleep Well at Night as You Age
3 Health Advantages of Good Night’s Sleep
What are Popular Mind and Body Exercises Available at a Gym?
Contact lenses are delicate and any small form of mishandling can lead to a breakage. There comes a time when you have no alternative but just to replace them. You can find these lenses online whether you are looking for cosmetic or powered ones. However, you need to put some factors into consideration while searching for the best lenses on the internet.
Remember you will come across several vendors who offer a broad range of eye-catching offers to the shoppers. You need to understand that all that glitter is not gold. You need the right lenses lest the ones you buy cause more harm to your site. Your health comes in first and thus you need to do your homework well while shopping for replacement lenses.
The Reputation of the Company
First, make sure you conform the reputation of the company. Only reputable brands can supply reliable replacement lenses that are convenient and safe for your use. Go through the customer feedback on the company’s website to see what they have to say about the products. You need a company that only deals in original products as you don’t want to put the health of your eyes at stake. The reviews of customers who have been using cosmetic or contact lenses from the specified company can inform you whether you are making the right decision or not. Most users like to give their objective opinion after consuming a product they believe maybe useful to others. You will be able to tell whether the company sells what it markets of not.
Know the Brand Well
It is good to know the owner of the website before you buy your lenses. Always go for well-known brands because they will assist you to file for customer requests, replacements, and refunds. A good e-commerce store will also publish the information of the manufacturers of each lens they stock. This enhances transparency and you will be sure that you are dealing with the right supplier.
Find Sufficient Information
You should be able to find sufficient information on the piece you wish to ship. Contact lenses come in different forms and shapes and you don’t have to settle for substitutes. Avoid any store that tries to give you a substitute of what you are looking for. Double-check your order to ensure that the seller sends what you are exactly looking for. Confirm the brand name, power, and diameter of the replacement lens before you think of using it. Make sure you report any discrepancies to the company in good time. Brands like Oakley replacement lenses will give you as much information as you may want to assist you in making an informed decision.
Be Keen on Colored Lenses
Some of the colored lenses may not match with the exact size of your eyebrows. Others may get damaged during the shipping. A good company will take the responsibility of replacing the order without imposing extra charges to the customer. It is always important to thoroughly read and understand the replacement policy of the vendor. You may provide the wrong measurement of the frame and the lenses end up being useless. Will the company be courteous enough to replace the lenses with the right size?
Confirm with Your Doctor
Some people who have very sensitive eyes may complain of irritation or itching after doing the replacement. In case of such allergies, immediately discontinue or stop using those lenses and consult your doctor for advice. You may have been given the wrong lenses or you need to move to a different type of lens. There is a broad range of lenses that you can use to celebrate various festivals such as Halloween or in attending formal occasions. However, you must make sure that the lenses are comfortable on your eyes. The best thing could be to find a reliable company that has 24/7 customer service and excellent feedback.
In conclusion, make sure you understand the color, corrective powers, and the effects that the lenses create on your overall appearance before you buy any replacement lenses. Also, confirm the right size of your frame to avoid any form of disappointments. The process of replacing lenses should not have any adverse effects on the health of your eyes. Strive to get it right the first time so as to get the best deal.
Read also: Never Compromise The Style Factor While Choosing Contact Lens
