Of all the types of cardiovascular exercise I have tried with clients over the last dozen years or so the most effective for weight loss has been rowing. There are three vital components of this; intensity, duration and frequency. Rowing uses almost every muscle in the body during the course of one full stroke. To utilise fat as an energy source the body needs time to process it, hence suggestions that fat is burned more readily during exercise at medium to lower intensity. On the commonly used concept 2 rowing machine that would mean an average of between 2.15 to 2.25 minutes for 500 meters. The duration. To burn fat most effectively you need to have completed 20 minutes of medium to low intensity exercise before this begins with any efficiency. We are aiming for 40 minutes and perhaps a bit longer per session if possible, if that’s seems too long row more gently. Finally frequency, this must be completed 4 times per week over a period of a month and more if possible. Do all this and maintain a healthy balanced diet and you will reduce your body fat percentage. Good luck, let me know how it goes. Michael – HomeHealth Fitness.