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Rowing Help
Hello
I have had a rowing machine lying in my house for like a couple of years, and now I have decided to use it - primarily to improve my fitness for other sports.
I am not overweight, however I wouldnt be classified as well built. So one aim of the rowing would be to loose some excess fat while I am at it.
The machine is a crappy one - not many function (i.e. crap computer system), and can only tell number of strokes, time, rate and approximate calories (this being very very inaccurate, as it records calories by multiplying strokes by a number). It also has a series of different difficulties. Therefore, I cant rely on it too much, as it cant give a good indication of how much exercise I am actually doing.
So, can anyone give me:
1) A set plan to practise over a period of a few months; I can/will try to row 3 or 4 times a week, but wont be willing to spend upwards of 30 mins.
2) Approximately what difficulty I should row at - it has from 1-8; and I find 2 easy, 3 a bit hard but bearable, 4 is extremely hard and not comfortable.
3) What parts of the body will it effect? Where will it be most visible?
4) Approximately how much calories will I loose in a 30 minute session?
Cheers
I have had a rowing machine lying in my house for like a couple of years, and now I have decided to use it - primarily to improve my fitness for other sports.
I am not overweight, however I wouldnt be classified as well built. So one aim of the rowing would be to loose some excess fat while I am at it.
The machine is a crappy one - not many function (i.e. crap computer system), and can only tell number of strokes, time, rate and approximate calories (this being very very inaccurate, as it records calories by multiplying strokes by a number). It also has a series of different difficulties. Therefore, I cant rely on it too much, as it cant give a good indication of how much exercise I am actually doing.
So, can anyone give me:
1) A set plan to practise over a period of a few months; I can/will try to row 3 or 4 times a week, but wont be willing to spend upwards of 30 mins.
2) Approximately what difficulty I should row at - it has from 1-8; and I find 2 easy, 3 a bit hard but bearable, 4 is extremely hard and not comfortable.
3) What parts of the body will it effect? Where will it be most visible?
4) Approximately how much calories will I loose in a 30 minute session?
Cheers
Scroll to see replies
OK...a lot of questions and i'm not a great physical expert but i'll have a go.
1) Exercise a group of muscles every 48 hours, so don't do 2 consecutive days of the same thing as you won't give your muscles time to rest; which is where the muscle gets the chance to build and you see the real benefits. If you're just startiing go for something short, work your way up slowly.
2) Find whichever you find comfortable, 5 is the closest resistance to water i've been told.
3) It depends how intensely, but it'll affect legs, arms, shoulders and maybe even a bit of back. It depends where you focus your efforts so difficult to say where you'll see the benefits.
4) Apparently it's about 800 calories an hour - so 400 calories.
1) Exercise a group of muscles every 48 hours, so don't do 2 consecutive days of the same thing as you won't give your muscles time to rest; which is where the muscle gets the chance to build and you see the real benefits. If you're just startiing go for something short, work your way up slowly.
2) Find whichever you find comfortable, 5 is the closest resistance to water i've been told.
3) It depends how intensely, but it'll affect legs, arms, shoulders and maybe even a bit of back. It depends where you focus your efforts so difficult to say where you'll see the benefits.
4) Apparently it's about 800 calories an hour - so 400 calories.
Sorry to not answer a specific question but I just wanted to chuck in a bit of advice for you as I'm a rowing machine enthusiast too! Rowing, or any kind of exercise can put a lot of stress on your joints and muscles if not correctly warmed up. Always fit in the time for gentle warm-ups and stretches before you start on the machine, don't just jump on and start rowing. I've always been told to exercise opposing muscle groups as well, so crunchs, press-ups, pull-ups, arching your back and then gently rolling forward to touch your toes...etc are all great to do before you jump on the machine.
Rowing is great because it's a low impact way to exercise several areas of your body. You need to be careful not to row with a bent back and to try and get a nice smooth action using your legs, butt and arms. Start off slow, with up to 10 minutes a day and then gradually increase to half hour sessions and increase the pace of your strokes as you go. You can start off rowing on a lower resistance and build up over time as you get stronger. It exercises upper and lower body..it's pretty much a full body workout so you'll probably notice the effects all over, as well as in the way you feel mentally.
Best of luck with the new exercise regime..sounds like a great idea to me!
Rowing is great because it's a low impact way to exercise several areas of your body. You need to be careful not to row with a bent back and to try and get a nice smooth action using your legs, butt and arms. Start off slow, with up to 10 minutes a day and then gradually increase to half hour sessions and increase the pace of your strokes as you go. You can start off rowing on a lower resistance and build up over time as you get stronger. It exercises upper and lower body..it's pretty much a full body workout so you'll probably notice the effects all over, as well as in the way you feel mentally.
Best of luck with the new exercise regime..sounds like a great idea to me!
G4ry
OK...a lot of questions and i'm not a great physical expert but i'll have a go.
1) Exercise a group of muscles every 48 hours, so don't do 2 consecutive days of the same thing as you won't give your muscles time to rest; which is where the muscle gets the chance to build and you see the real benefits. If you're just startiing go for something short, work your way up slowly.
2) Find whichever you find comfortable, 5 is the closest resistance to water i've been told.
3) It depends how intensely, but it'll affect legs, arms, shoulders and maybe even a bit of back. It depends where you focus your efforts so difficult to say where you'll see the benefits.
4) Apparently it's about 800 calories an hour - so 400 calories.
1) Exercise a group of muscles every 48 hours, so don't do 2 consecutive days of the same thing as you won't give your muscles time to rest; which is where the muscle gets the chance to build and you see the real benefits. If you're just startiing go for something short, work your way up slowly.
2) Find whichever you find comfortable, 5 is the closest resistance to water i've been told.
3) It depends how intensely, but it'll affect legs, arms, shoulders and maybe even a bit of back. It depends where you focus your efforts so difficult to say where you'll see the benefits.
4) Apparently it's about 800 calories an hour - so 400 calories.
point 1 is pretty useless - he's only doing one excercise, and this is for cardio purposes rather than hypertrophy.
point three is also a bit laughable - surely the back is the major set of muscles used for rowing?
to the OP: i harp on about this a lot, but for fat burning do HIIT. In the case of rowing, do 5 minutes warm up, a minute at full effort, then a minutes rest, repeat ad infinitum, then 5 minutes warm down.
rosetinted
Sorry to not answer a specific question but I just wanted to chuck in a bit of advice for you as I'm a rowing machine enthusiast too! Rowing, or any kind of exercise can put a lot of stress on your joints and muscles if not correctly warmed up. Always fit in the time for gentle warm-ups and stretches before you start on the machine, don't just jump on and start rowing. I've always been told to exercise opposing muscle groups as well, so crunchs, press-ups, pull-ups, arching your back and then gently rolling forward to touch your toes...etc are all great to do before you jump on the machine.
stretching kills - http://www.bodybuilding.com/fun/evan6.htm
Just do a 2k everyday, and a 5k once a week.
You can make a training program here: http://www.concept2.co.uk/training/interactive.php
Maya
For the propulsion phase yes the power comes from the legs but you still need very strong muscles in the lower back at the catch position to get the boat moving efficiently.
On an erg, if he's using his back muscles as the major muscle group them something's very very wrong. Whilst I agree that you need core strength to row well, we're talking about a non-rower doing fitness work on an erg, so work on back muscles should be discouraged.
babe, loving the fact that you're using an ergometer, they are both the best and worst things about going to the gym. if you're machine is a concept2, you have unknowingly been using the best machine availiable. even if it isn't, you can use the information they publish to lick yourself into shape.
try this for trainng tips
and this for a weight loss programme
also, bear in mind that your technique is very important in order to train safely and efficiently. most rowers find the injuries they develop are lower back, hamstring tendonitis and trapezius tightness. these are as a result of either the technique they use or not warming up and cooling down properly. aim to do some gentle stretches beforehand and a comprehensive 20-25 min stretching session afterwards to increase your flexibility.
any more questions pm me and i'll be happy to help.
xx
try this for trainng tips
and this for a weight loss programme
also, bear in mind that your technique is very important in order to train safely and efficiently. most rowers find the injuries they develop are lower back, hamstring tendonitis and trapezius tightness. these are as a result of either the technique they use or not warming up and cooling down properly. aim to do some gentle stretches beforehand and a comprehensive 20-25 min stretching session afterwards to increase your flexibility.
any more questions pm me and i'll be happy to help.
xx
G4ry
No, legs and arms - not back. If you're using your back a lot it's not being done correctly.
You're right, I hurt my back rowing at college until I was shown how to properly. It's mostly push from the legs you should be thinking about.
XxXmowgliXxX
Hello
So, can anyone give me:
1) A set plan to practise over a period of a few months; I can/will try to row 3 or 4 times a week, but wont be willing to spend upwards of 30 mins.
2) Approximately what difficulty I should row at - it has from 1-8; and I find 2 easy, 3 a bit hard but bearable, 4 is extremely hard and not comfortable.
3) What parts of the body will it effect? Where will it be most visible?
4) Approximately how much calories will I loose in a 30 minute session?
Cheers
So, can anyone give me:
1) A set plan to practise over a period of a few months; I can/will try to row 3 or 4 times a week, but wont be willing to spend upwards of 30 mins.
2) Approximately what difficulty I should row at - it has from 1-8; and I find 2 easy, 3 a bit hard but bearable, 4 is extremely hard and not comfortable.
3) What parts of the body will it effect? Where will it be most visible?
4) Approximately how much calories will I loose in a 30 minute session?
Cheers
sorry, bit more advice to follow:
oh yeah, also level 4 1/2 is approximately the level you need to get the same drag factor as you would in the water, it will get easier the more you do it, the thing about rowing is it does push you physically, this is why it is good for quickly building fitness and strength
the plan you made seems reasonable. i row for uni and our training programme is 2 long water training sessions plus 3 land training sessions i.e. 40 min ergs. maybe start off doing 2x 10 mins a day, with some extra stretches in between, then put them together and extend the time as you get better.
if you are using the correct technique, you'll notice quite quickly that your quads and hamstrings tone up, also your latissimus dorsi (on your back) as this is the main muscle affected by pulling your arms back and in. if you get into the (very good) habit of tensing your core muscles as you drive, your abs will get a decent workout too.
calories burnt depends on how hard you work. i can do 10 mins on an erg at rate 24 and burn less than 8 mins at 28, pushing really hard. don't focus on the calories, just keep working at it till you see results.
xx
The advice I have been given for the correct rowing technique is...
Legs, Arms, Arms, Legs
That is, push back with your legs, then bring the arms in, then straighten the arms, then when the rowing handle is just past your knees, bring your legs in.
It's so hard to explain without actually demonstrating! My gym instructor demonstrated and it was so easy to follow.
Legs, Arms, Arms, Legs
That is, push back with your legs, then bring the arms in, then straighten the arms, then when the rowing handle is just past your knees, bring your legs in.
It's so hard to explain without actually demonstrating! My gym instructor demonstrated and it was so easy to follow.
brunswick
On an erg, if he's using his back muscles as the major muscle group them something's very very wrong. Whilst I agree that you need core strength to row well, we're talking about a non-rower doing fitness work on an erg, so work on back muscles should be discouraged.
The catch is very important on an ergo also, do a few sessions on a rowperfect and you will see what I mean.
Maya
The catch is very important on an ergo also, do a few sessions on a rowperfect and you will see what I mean.
Stop being so patronising. You can talk about technique for rowers all you like, but try offering advice that the OP asked for, and keep this thread about ergs for fitness.
G4ry
Yes, that's the way i was told to do it too. Could take a while to get it flowing though.
It seemed too mechanical at first, but once you get a rhythm going it's really easy to keep going! And also if you're concentrating on what you are doing, I've found it distracts me from the aches when I've done quite a bit, so I can go for longer!
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