Fine-tune your rowing technique for a
total-body transformation
Hands up if you find the rowing machine a
little daunting? We don’t blame you. On a treadmill, you run. On an exercise
bike, you cycle. Perfect rowing technique, however, can seem far less
straightforward, which means many people are steering clear of this effective
piece of gym kit - and missing out on its big-time benefits.
But, master the moves for this machine and
you can expect weight loss, better fitness and increased upper and lower-body
strength - all without the harsh impact that some cardio exercise can have on
joints.
Hands
up if you find the rowing machine a little daunting?
‘Indoor rowing is a complete form of
exercise,’ explains Olympic rowing coach and Concept2 fitness expert Terry
O’Neill (concept2.co.uk). ‘Rowing is a combination of cardiovascular and
strength conditioning, making it a great addition to any fitness regime or training
program for people of all ages with a wide variety of goals.’
Whether you’re a beginner or an Olympian,
there’s a way to make rowing a key player in your workouts.
Full-body workout
One of the main reasons that people opt for
a workout on the rower to get their cardio fix is because - unlike the
treadmill, stepper and stationary bike - it offers plenty of added value. Using
correct technique harnesses the power of both the upper and lower body, so your
bum, thighs and calves will get a real push as well as your arms and shoulders.
Rowing also requires solid activation from your core and back to maintain good
form (particularly in the upper back) with each and every stroke, which means
that a good session on the rower can hit almost every muscle, offering
total-body conditioning. Plus, the cardiovascular movement of rowing gives your
heart and lungs a great workout, too.
the
cardiovascular movement of rowing gives your heart and lungs a great workout,
too.
‘Indoor rowing is great for toning up, as
it involves more muscle groups over a wide range of movement, with little pressure
on the joints ,‘ says Terry. ‘No matter why you choose to row, the rowing
machine will offer just the right level of resistance for your goals, as well
as an infinite variety of workouts.’
Fuss-free intensity
If you think rowing is just for steady-state
fitness, think again - the machine is great for both endurance and interval
training. ‘Because the rowing machine activates a large muscle mass, it helps
you achieve better cardio results in less time,’ Terry explains. ‘It can also
provide excellent anaerobic workouts complementary to explosive power sport
training. Plus, indoor rowing is a great endurance exercise that really helps
to boost both your heart and lung functions.’
If
you think rowing is just for steady-state fitness, think again - the machine is
great for both endurance and interval training.
If you’ve ever tried high-intensity ‘Rowing
is a good combination of both cardio and strength conditioning, making it a
great addition to any fitness regime’ interval sprints on the treadmill, you’ll
know how annoying it is having to repeatedly press buttons while you’re trying
to run to adjust the speed of the belt. One of the great things about the
rowing machine is that - although the resistance can be tricky to adjust once
you’ve got going - you can control the speed simply by increasing or decreasing
your own work rate. So, while some people enjoy longer, steady-state sessions
on the rower, those looking for a heart-pumping interval session can get on
with focusing on their technique, instead of pushing buttons.
Use
the steps below to perfect your stroke and practice rowing at a comfortable
pace until you’re ready to up your speed.
Of course, the crucial element here is
technique - the better your form, the more efficient your workout. Use the steps
below to perfect your stroke and practice rowing at a comfortable pace until
you’re ready to up your speed.
