Looking for a full body, cardiovascular
workout? Try indoor rowing.
workout? Try indoor rowing.
Rowing has become more and more popular
over the past few years. It’s a fairly
simple cardiovascular activity using the entire body. It’s easy to learn and entirely up to you to control the time, distance, and intensity. Rowing is great for burning calories,
increasing your stamina (through heart rate training!), and strengthening your
muscles. It’s also a low impact activity
with much less pressure on the joints than walking, running or jumping. Joints move through a wide range of motion
and when I say the entire body is working, I mean the entire entire body. With every stroke you are using your calves,
quads, hamstrings, glutes, core, pecs, biceps, triceps, deltoids, lats, and so
on.
over the past few years. It’s a fairly
simple cardiovascular activity using the entire body. It’s easy to learn and entirely up to you to control the time, distance, and intensity. Rowing is great for burning calories,
increasing your stamina (through heart rate training!), and strengthening your
muscles. It’s also a low impact activity
with much less pressure on the joints than walking, running or jumping. Joints move through a wide range of motion
and when I say the entire body is working, I mean the entire entire body. With every stroke you are using your calves,
quads, hamstrings, glutes, core, pecs, biceps, triceps, deltoids, lats, and so
on.
Technique is important.
Before you hop on a rowing machine and
start rowing, make sure you learn proper form. Technique is important to keep you injury
free and more efficient so you can row better and faster. Some of my clients are worried about straining the
lower back during rowing exercises but if done correctly, power comes from
the legs putting minimal stress on the lower back.
start rowing, make sure you learn proper form. Technique is important to keep you injury
free and more efficient so you can row better and faster. Some of my clients are worried about straining the
lower back during rowing exercises but if done correctly, power comes from
the legs putting minimal stress on the lower back.
The Rowing Sequence
There are two phases in the rowing
stroke: the recovery phase and the drive phase.
These two phases can be broken up into 4 positions: Recovery, Catch,
Drive, and Finish.
stroke: the recovery phase and the drive phase.
These two phases can be broken up into 4 positions: Recovery, Catch,
Drive, and Finish.
During the recovery phase, your triceps
work to extend your arms out in front of you and your upper body (abdominals
flexed with back muscles relaxed) is leaning forward at about a 30 degree angle. Start to bend your knees allowing the seat to
slide forward. The catch position is
when your shins are vertical and the balls of the feet are in full contact with
the footplate. To protect your knees,
you never want to compress your legs past that.
Your arms are still straight with shoulders level.
work to extend your arms out in front of you and your upper body (abdominals
flexed with back muscles relaxed) is leaning forward at about a 30 degree angle. Start to bend your knees allowing the seat to
slide forward. The catch position is
when your shins are vertical and the balls of the feet are in full contact with
the footplate. To protect your knees,
you never want to compress your legs past that.
Your arms are still straight with shoulders level.
The drive phase begins with arms
straight and upper body still leaning forward at 30 degrees while beginning to push off the
footplates with your legs. During
rowing, power is generated in the drive phase with the muscles of your
legs. Your shoulder muscles are also
contracting during this time. As you
straighten your legs, lean your upper body back at 30 degrees,
using your core to support your lower back.
Use your biceps to bring your hands back in a straight line toward your
lower ribs. Your glutes and hamstrings
are also contracting to extend the hips.
This brings us to the finish position with legs extended, arms at the
lower ribs, flat wrists, upper body engaged and still at 30 degrees, head
neutral with neck and shoulders relaxed.
straight and upper body still leaning forward at 30 degrees while beginning to push off the
footplates with your legs. During
rowing, power is generated in the drive phase with the muscles of your
legs. Your shoulder muscles are also
contracting during this time. As you
straighten your legs, lean your upper body back at 30 degrees,
using your core to support your lower back.
Use your biceps to bring your hands back in a straight line toward your
lower ribs. Your glutes and hamstrings
are also contracting to extend the hips.
This brings us to the finish position with legs extended, arms at the
lower ribs, flat wrists, upper body engaged and still at 30 degrees, head
neutral with neck and shoulders relaxed.
Adjust the damper setting
The most common misconception about the
Concept 2 Rower is the damper setting.
I’ll admit that I even had this all wrong. On the Concept 2 Rower, the lever is 1-10 on the flywheel. The damper setting does not
control the level or resistance. Let me
repeat. The damper setting does not control
the level or resistance.
Concept 2 Rower is the damper setting.
I’ll admit that I even had this all wrong. On the Concept 2 Rower, the lever is 1-10 on the flywheel. The damper setting does not
control the level or resistance. Let me
repeat. The damper setting does not control
the level or resistance.
The damper setting controls how much air
flows into the flywheel cage. High
settings will allow more air in which takes more work to spin the
flywheel. This doesn’t necessarily mean
you will go faster or farther, it just means you will work harder and your
muscles will fatigue quicker. Lower
settings allow less air flow making it easier to row.
flows into the flywheel cage. High
settings will allow more air in which takes more work to spin the
flywheel. This doesn’t necessarily mean
you will go faster or farther, it just means you will work harder and your
muscles will fatigue quicker. Lower
settings allow less air flow making it easier to row.
How do you change the resistance? You pull harder! It depends on the leg strength and power
behind your push off and how hard you pull using your arms and back muscles.
behind your push off and how hard you pull using your arms and back muscles.
Start with a setting or 3-5 and
experiment with different settings.
Typically 3-5 is ideal for aerobic exercise and building endurance. Higher settings turn your aerobic exercise
into more of a strength workout.
experiment with different settings.
Typically 3-5 is ideal for aerobic exercise and building endurance. Higher settings turn your aerobic exercise
into more of a strength workout.
Warm up & start out slow
Before you begin a rowing workout, warm
up for 3-5 minutes. Start out slow and
gradually increase your time, distance, and intensity. Getting too ambitious your first few sessions
on the rowing machine will set you up for injury!
up for 3-5 minutes. Start out slow and
gradually increase your time, distance, and intensity. Getting too ambitious your first few sessions
on the rowing machine will set you up for injury!
Focus on your breathing
Breathing is often overlooked when
exercising. With each inhale, you are
filling your lungs with fresh oxygen and supplying muscles with nutrient rich
blood whereas each exhale you are flushing out the bad carbon dioxide and
waste. Holding your breath, breathing too fast or too shallow will have an effect on
your workout. Our goal during rowing is
deep and relaxed breathing and creating a breathing rhythm related to the
rhythm of each stroke.
exercising. With each inhale, you are
filling your lungs with fresh oxygen and supplying muscles with nutrient rich
blood whereas each exhale you are flushing out the bad carbon dioxide and
waste. Holding your breath, breathing too fast or too shallow will have an effect on
your workout. Our goal during rowing is
deep and relaxed breathing and creating a breathing rhythm related to the
rhythm of each stroke.
Most rowers either take one breaths per
stroke: inhale during recover, exhale during the drive. Rowers rowing at high intensities may sneak
in a quick second breath per stroke.
stroke: inhale during recover, exhale during the drive. Rowers rowing at high intensities may sneak
in a quick second breath per stroke.
See what works best for you and continue
the same breathing pattern throughout your workout. This will keep your muscles happy with
continuous and regular oxygen supply.
the same breathing pattern throughout your workout. This will keep your muscles happy with
continuous and regular oxygen supply.
Last but not least—have fun!
Blog post by Jen Skiba.
