|
 |
| |
Indoor Rowing
Kenneth Lo, our rowing guru, takes us through the benefits and techniques of indoor rowing.
BENEFITS
A. Involvement of many muscle groups
Rowing uses upper body, lower body and core muscle groups, thereby creating a large demand for calories during exercise. In addition, these muscles continue to burn extra calories for a period of time once you finish exercising.
Generally, the more muscles you activate during training, the greater the potential for burning additional calories upon completing the training session. This is often referred to as EPOC, or Post Exercise Oxygen Consumption, and calculates energy expenditure after exercise completion in terms of additional oxygen used by the body. As rowing recruits more muscles than just about any other cardio-respiratory activity, the greater the fat burning potential.
The primary muscles being used during rowing are:
Quadriceps, Glutes, Hamstrings, Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoids, Erector Spinae, Biceps and abdominal muscles.
B. Strength & Cardiovascular Exercise
In addition to being a terrific cardio-respiratory exercise, rowing will also build your strength. As many people know, muscle burns more calories than fat, so rowing can contribute to increasing basal metabolic rates and fat loss.
C. Smooth & Impact-Free Exercise
The smooth rhythmic nature of the rowing motion, and the lack of pounding and impact, make rowing the kind of exercise that you can do for the rest of your life. If you have old injuries, or joint problems, rowing is an excellent choice of exercise. You can also do longer workouts with rowing than with some other forms of exercise which are harder on the body. The longer you work out at any given level of exertion, the more calories you will burn.
Tips for Beginning of rowing
• Prepare a bottle of water near the rowing machine
• Tuck your t-shirt into your pants
• Adjust the resistance of the flywheel (between 3 -5 for beginners)
• Position the monitor at a height comfortable for your line of vision
• Have your feet firmly strapped to the machine
• Grip the handle at the ends of the bar
• Warm up for 5 minutes by rowing easily, with a few 10-15 stroke spurts of slightly harder rowing
• Stretching exercises are highly recommended after 5 minutes warm up
• Set up the monitor for your actual workout goal (distance, time, etc)
• Prepare a logbook and pen to write down your workout every time
TECHNIQUE CYCLE
1. The Catch (Front-Stop Position)
• Arms should be fully extended and keep wrists flat
• Keep leaning your body forward and slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow)
• You are ready to take the stroke when your lower back is strong (the erector spinae is contacted)
2. The Drive
• Begin the drive by pressing down your legs
• The initial portion of the Drive demands maximal power from your legs
• Keep your arms straight and hold your back firm to transfer your leg power up to the handle (A number of stabilizing muscles aid in supporting the lower back)
• Half way through the leg drive, start to pull with your arms and lean back slightly through your upper body
• Keep pushing your legs and lean back until slightly behind vertical (known as the 'Back-Stop' Position)
• Legs pushing and arms pulling are completed simulatneously at the end of the stroke
• Pull handle all the way into your abdomen below your chest but don't touch your body
3. The Recovery (Hands, Body, Slide)
• Your arms are pushed forward and away from the body by the triceps until the elbows reach full extension
• Keep the handle in horizontal level
• Lean your upper body slightly forward with back straight but not stiff and keep your eyes looking forward
• When the handle passing over your knees starts to gradually bend your legs to slide forward on the seat
• During the recovery, the rhythm should be relaxed and not rushed
BEGINNERS
Workout 1
Beginners are recommended to row for approximately 5 minutes on the first occassion with comfortable effort, and then take a break and stretch or walk around. If you feel comfortable, repeat 5 minute short intervals of easy rowing up to 4 times.
Workout 2
Changing your strokes per minute (spm):
• 3 min at 20 spm, comfortable effort; 1 min rest
• 3 min at 22 spm, harder effort; 1 min rest
• 3 min at 24 spm, comfortable; 1 min rest
• 3 min at 24 spm; harder; 3 min rest
• End with 10 minutes of steady state rowing around 24 spm with comfortable power
Workout 3
Longer Steady Rowing
2 times 10 minutes steady rowing;
3 minutes rest in between;
stroke rating around 20-24 spm
INTERMEDIATE
Workout 4
Interval Training
20 minutes Rowing with variety power
Row 1 minute hard; 1 minute easy
Stroke rating around 20-24
Workout 5
Standard Workout for Training
30 minutes non-stop rowing
Write down your workout time, distance, pace and rating after every workout
To control or lose weight
The harder and longer you row, the more calories you burn. However, if you row too hard, you won't be able to row very long. So for maximum calorie burn, focus on longer workouts, pacing yourself so that you can get through them. Use the approximate calorie display on the rower display to track your calories burned.
Kenneth Lo
After competing as a National Rowing Athlete for Hong Kong from 1995 to 2002, Kenneth gained a Master of Arts in Recreation and Sports Management. Kenneth believes that regular, consistent training can bring amazing physical and mental benefits to all people. He remains a competitive rugby player, and enjoys the responsibility of helping his clients achieve their personal targets.
Qualifications
• MA - Sports & Recreation Management
• National Academy of Sports Medicine Certified Personal Trainer (NASM-OPT)
• Asian Academy of Sports & Fitness Professionals (AASFP)
- Certified Personal Trainer
• AOK Mediball-Trainer
• Level II Rowing Coach
• St John First Aid Qualification
|
|
|
