Rowing is a full body exercise that develops aerobic power, strength and endurance. It is impact-free and an effective way to burn calories. Rowing/ indoor rowing is a full-body workout. It is an excellent way to lose weight and it is an outstanding route to a lifetime of health and fitness.
Getting Started Rowing
Common Rowing Technique Errors
- Poor grip: over gripping the handle
- Breaking the arms at the catch
- Chicken wing arms
- Lunging at the catch
- Over reaching at the catch
- Lifting with the back at the catch
- Excessive layback
- Bending the knees too early on recovery
- Rushing the slide
- Over compressing
- Shooting the slide
Correct Rowing Technique
- The stroke can be divided into 2 parts: the drive and the recovery
- arms-only rowing
- body and arms rowing
- At the catch the shins are vertical and the body is stable at the 1 o’clock position
- 2 or 3 mins spending practicing the correct sequence at the beginning of each session is a good way to warm-up and develop good rowing technique
- the ‘catch’
- the ‘finish’
- the complete stroke is smooth and fluid
- be strong and quick in the drive
- be smooth and relaxed on the recovery
- as you learn the rowing motion keep a steady cadence: 22 – 26 spm (strokes per minute)
Rowing with Greater Intensity
- Do a portion of your rowing with greater intensity
- your recovery does not need to speedup as you increase your intensity
- stay relaxed on the recovery and take time to breath before the next drive
- aim to spend longer on the recovery than you do on the drive
- as you push harder with your legs, your 500m splits will decrease
- intensity is not directly linked to stroke rate
- you can row intensely at a low stroke rate
- the same way, a higher stroke rate does not mean higher intensity.
Setting up a Single Distance Workout on your Concept2 Monitor
Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Single Distance: Set Distance > once you found the distance you want, press the check mark to begin.
Setting up a Calorie Workout on your Concept2 Monitor
Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Single Calorie > Once you find the desired calories to row, press the check mark to begin your workout.
Setting up a Time Interval Workout on your Concept2 Monitor
Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Intervals > Intervals: Time > once your ‘Time’ and ‘Rest Time’ is set, press the check mark to begin your workout: the numbers of ‘intervals’ you complete will be displayed on the monitor.
Setting up a Variable Workout on your Concept2 Monitor
Press ‘Menu’ (or any other button on the monitor) > Select Workout > New Workout > Intervals > Intervals: Variable > you can press ‘Calorie’, ‘Distance’ or ‘Time’ > let’s assume you want to press ‘Time’ > set ‘Time’ and ‘Rest Time’ by toggling the arrow values to the right or left or by increasing or decreasing the value with the ‘+’ or ‘-‘ buttons > press the ‘check mark’ to go to the next ‘interval’ > when you have set all the intervals, press ‘No More Intervals’ and you are ready to row.