Different Types of Techniques

Rowing machines are an excellent way to get a full-body workout. Whether you are looking for a fast, high-intensity sprint, or a relaxed, leisurely pace, rowing machines can provide either, and everything in between.

You will notice on your rowing machine that there are different levels of resistance you can choose from, the higher the resistance, the more difficult the workout — but it also allows you to cover more distance. -For sprints and anaerobic workouts, increase the resistance and pace of your rowing-For longer distance workouts, lower the intensity and focus more on timing, breath, and consistency

You will also notice on your machine a clock with different settings to assess distance, pace, and intensity. Depending on your goals, maintaining a certain pace and intensity will give you the results you are looking for. I definitely recommend reading what these numbers mean, so that you can get the most out of your machine.

Rowing is an elegant sport that is all about consistency, intensity, and grace. Rowing machines are a fabulous tool for rowers and exercise enthusiasts alike, and can be used to develop core strength, aerobic health, and endurance. Trying various approaches to your rowing machine workout will give you varying results in these areas. Sprints will help you build fast-twitch muscle capability and strength, while long-distance rowing will give you endurance, stamina, and aerobic fluidity.

For a quick, but intense workout, try circuit training. Circuit training is easy to manage on a rowing machine because you set your own intensity and pace by how hard you row. Because of this, you aren’t relying on the machine to change gears for you, its all up to you, which is much more intuitive.

  • Training Circuit: Try a few short strokes to get your sprint started, and maintain for 30 seconds, then relax into slower, longer strokes for 30 seconds. Repeat for two minutes as your body warms up — then lengthen the sprint and relax time to 1 minute segments. Continue for a total of ten minutes.-You can also try a general sprint — lasting a certain distance, like 2 kilometers, which is a common race length for rowers. Rowing a 2k as quickly as possible will give you an idea of where you are at physically, and something to assess where your goals should be.
  • For a longer distance endurance workout, pace yourself with a mild ten minute warm-up and slowly increase pace and intensity for a total of 45 minutes. Focus on lengthening your strokes, making the movement fluid and elegant, and matching your breath with your pace. However you end up using your rowing machine, consistency is key. Be patient with yourself as you learn the techniques above, and you will make a lot of progress.

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