Heart rate training programs help you get the best from your workout. It's not the time you train but the intensity that makes all the difference.

Research has found that you burn more fat and lose weight if your heart is beating at 60 - 70 % of its maximum rate (see below to calculate you max heart rate.) The objective of heart rate training programs is to get your heart pumping in your optimum zone and keep it at this level for the duration of your session.

Note, not all fitness equipment have heart rate programs so check the machine specifications before your buy. To get the best results from your rowing machine (or any type of fitness equipment) you wear a heart rate monitor that's compatible with the monitor (again check the manufacturer spec.).

The console will set the resistance level or target stroke rate to get your heart pumping at it's optimum rate (see below to calculate yours). If you heart rate increases beyond the upper limit, it will reduce the resistance or drop your target stroke rate. If it drops below your level it will increase the parameters. Ten minutes training in the heart rate zone can be more beneficial than twenty minutes out of it.

The following is an extract from The Complete Rowing Machine Workout Program - a downloadable program we can recommend to all levels of rowers.

Your maximum heart rate is the limit your pulse should reach during training. If it goes higher than this for sustained periods, you are putting your heart (and health) at risk. It's quite a straight forward formula to work out your safe maximum heart rate. Your target heart rate for optimum training depends on your age and current level of fitness.

Here's a few examples.

Max Heart Rate = 220 - your age
So if you're 38 your max heart rate is 182 (therefore your pulse should not go higher than this when training.

Target (or optimum) Heart Rate = Max. Heart Rate x h_percent%
(h_percent = 60% for beginner, 75% for intemediate, 85% for elite)

So if you're 42 and a beginner to fitness training, your target heart rate is

(220 - 42) x 60% = 106

Once you've calculated your target heart rate you can use this information for your heart rate programs to get the maximum benefit from your workout.

The best rower on the market with heart rate training programs in our view is the Lifecore R100 .

Also see our beginner and intermediate rowing machine workouts.

See more at rowing machine reviews to find the best model for your budget.