Concept 2 Rowing Machine

Rowing training is widely regarded as one of the most physical and most demanding training regimes you can do. When you firs look at a rowing machine it looks pretty “easy” but it usually only takes 10 minutes on the machine to realize that this is not for sissies.

Rowing training has three distinct benefits that sets it apart from all other forms of exercise. Firstly, its a low impact workout and places very little strain on your knees and joints. This means that you can train for longer because its a lot less painful and you are a lot less likely to pick up unwanted injuries and odd aches and pains. Secondly, rowing is a high calorie burner because it engages so many of your muscle groups at once. The unique rowing motion engages both the upper and the lower body in a single workout.

Lastly, rowing training is great for building muscle. It places a huge demand on your legs, your arms and your back and with the appropriate program you can build a lot of muscle really fast while losing weight and not getting injured.

Indoor rowing can be used for weight loss, for rehabilitation, for general fitness and even by professional athletes in the off season. Your specific exercise goals will determine your workout program. While rowing looks pretty straight forward and like its all just about a simple rowing motion then you are wrong. Different programs will have different intensities and different resistance levels to give you that variety that you need in a workout. Also, by simply changing your grip or changing your posture and rowing motion you can focus on different muscle groups and different fitness goals.

So, where should you start if you want to start training on a rowing machine? For a basic cross training workout you can start with 30 to 60 minutes 2 to 4 times per week. If you are already in a workout routine such as running then you can alternate between rowing and your existing program. Row every second day and as a start you need to focus on duration instead of intensity. Try and do at least 30 minutes and keep the resistance level low to make the rowing motions easier.

Then, gradually build up the resistance while keeping the duration the same. It requires both fitness and added strength to keep up 30 to 60 minutes of rowing. You can also start alternating it with speed workouts, aerobic workouts and high intensity workouts.

Here’s are a few basic rowing workout routines you can use:
- 40 minutes of rowing (time based) or or 10,000 meters (distance based)
- Alternate between 1 minute hard rowing and 1 minute of easy rowing for a set time
- Pyramid workout: start slow and build up to a climax and then work your way back in a 1-2-3; 3-2-1 routine.
- 3 minutes at 18 SPM (strokes per minute), 2 minutes at 24 SPM then 1 minutes at 28 SPM – then start over at 18 SPM and repeat this for 30 to 60 minutes.