- 13th August 2017
- By Matthew Fever
Rowing is, without question, one of the best cardiovascular exercises you can perform at the gym. If you’re not already doing it, you’re missing out!
In fact, if I had to select just one piece of cardio equipment for my own personal home gym, it would be a Concept 2 Indoor Rower.
So, what are the benefits?
Anyone can do it – In my gym this exercise is performed by a range of clients, regardless of age, experience level or fitness. This machine is suitable for the masses which is why you will find it a common feature in gyms all over the world. Everybody can find a suitable work rate to challenge them. It is also suitable for those that struggle with weight bearing exercises.
Uses the whole body – Rowing uses so much muscle mass when performed correctly. The quads, hamstrings, glutes, lats, shoulders, biceps and abdominals are all challenged when rowing. The demand for oxygen on all of these muscles during the exercise is what makes this such an effective cardiovascular workout.
Easy to learn – The technique for rowing is easy to learn, If you haven’t been shown the correct way to row, please take a look at the video below. It will take you through a step by step guide on how to perform the exercise correctly and get the most from your workouts on the machine.
I spend hours each week in the gym and during that time observe many ‘variations’ of rowing technique. Here are some of the common technique errors.
Often, errors occur when trying to row with more intensity. This video will highlight how to row with greater intensity correctly.
Rowing is low impact – This makes it great for injury prevention, rehabilitation and as an alternative to exercises such as running. For those that are carrying too much weight, it allows training to be completed in a supported position reducing the loading on their knees and ankles.
You set the pace – Resistance is created by how hard you push/pull, so you determine the intensity of your workout. The machine will not force you to work harder, rather it will respond to your effort, this makes you accountable for every stroke.
Calorie Burn – Rowing is great for burning calories and assisting with weight loss. As mentioned above, rowing uses lots of muscles and this means you will burn a high number of calories in a rowing workout.
Goals and measurement – Regardless of your training schedule you will be able to review your progress using the monitor. You can track your distance, time, calories or pace and use this information to progress your training. Tracking improvement is essential as I have explained in previous articles. Monitoring this progress will keep you motivated and moving forward.
For those training at my gym and working with the Water Rower, take a look at the following video for instructions on how to set the monitor. Those new to the gym often find this difficult so hopefully this will help.
If you are looking for workout ideas, Concept 2 have daily workouts on their site. You can find those here –
http://www.concept2.co.uk/indoor-rowers/training/wod.
I hope that you have found this post useful and that it helps you to begin rowing with better technique and more confidence.
If you have any questions, please get in touch. I would love to hear from you.