There is no cardio equipment out there that renders a harder and more efficient full-body workout than a rowing machine.
An indoor rower is not only an incredible machine for building aerobic endurance and muscular strength, but it is also great for burning fat. According to research conducted at Harvard University, a person weighing 185 pounds can burn up to 377 calories by rowing for just 30 minutes.
While there are innumerate health and fitness benefits to the rowing machine, lack of proper usage, technique and training can lead to serious injuries.
Rowing machines train both your upper and lower body, boosting immense cardiovascular fitness and demands great muscular endurance. Therefore, to get the most out of your rowing machine, it is essential to know about the right workouts and techniques before you place yourself on your rower.
With rowing machines its all about knowing the right workouts. They are calibrated to help you lose up to 50 percent more calories than any other equipment. Not just this, indoor rowers strengthen your body’s muscles at the same time, right from your shoulders to your calves.
Before you proceed with the workouts, you need to know that it’s not of critical significance to stick to proper techniques, but you need to ensure that you are thoroughly warmed up for most of these sessions.
It is recommended to proceed gradually, adding two or more of the workouts per week in your workouts and start to build from there. Most of the workouts are ideally between 30 to 40 minutes.
Make use of your indoor rower, try these workouts out now;
WORKOUT # 1
Power 20’s
Consists of;
- 2 Sets
- 8 Reps
- 20-25 strokes per minute (spm)
Start by making 20 power-packed strokes while keeping up with the right rowing technique and then follow by making ten very light strokes to complete a single rep.
These power strokes should range about 20 to 25 strokes per minute, with the primary objective being to be able to hold a much low of a split for every 20-stroke piece.
During the light strokes between the reps, try to rebuild your strength and to correct the posture. You can take a shorter break but its advised not to prolong it more than 6 minutes between the sets.
WORKOUT # 2
Row 1 Minute On, 1 Minute Off
Consists of;
- 3 Sets
- 5 Reps
- 18, 20, 22, 24, 26 (+2 on each rep, for every set)
Begin the workout by rowing for 1 minute with as much power and force that is manageable. Then follow it by another 1 minute of very light, gentle strokes to complete one rep.
In a similar way, complete a total of 5 reps. You can take a short break of no more than 5 minutes and proceed with the next set. Like the previous workout, the primary objective here is to hold the lowest split in the problematic pieces.
The ideal stroke rates for the first set should be 18, 20, 22, 24, and 26.
20, 22, 24, 26, and 28 for the second set.
22, 24, 26, 28, and 30 for the third set.
Voila! You just dropped a few significant calories.
WORKOUT # 3
Row 1,000 Meters
Consists of;
- 4 Sets
- 7 minutes rest time between each set
The most important part of this third workout is to ensure that you have placed your legs at full length on the slides.
Make sure not to shorten or scrunch them as it may adversely impact your posture and the rowing technique. There are no prescribed stroke rates for the product, but the main target of the workout should be to keep the lowest average split possible at the pace which is unsustainable over longer distances.
This is for all four sets. It is a generally accepted and stressed fact that a rower takes advantage of every single second of rest to make sure that every set is packed with high intensity.
WORKOUT # 4
Row 8 Minutes
Consists of;
- 3 Sets
- 6 minutes of rest between each set
- First 4 minutes at 24, followed by 2 minutes at 26, and last 2 minutes at 2
So this workout comprises of 3 mid-range sets with loads of rest between them. Much like the previous workout, you will have to take advantage of the long rests so that each set is packed with the high intensity as possible.
The set rates climb up with each piece, which means that by each climb in the set rate, the 500-meter split goes down.
WORKOUT # 5
Row 10 Minutes
Consists of;
- 3 Sets
- 3 minutes rest between each set
- First 3 minutes at 20, then 4 minutes at 22, and last 3 minutes at 24
With this rowing workout, we intend to decrease the intensity but boost the volume of the exercise which in turn stimulates the overall endurance and workups the stamina.
Begin by rowing hard and steadily for 10 minutes and take 3 minutes of rest between each set. By setting the rates lower, you can give better focus to the rowing technique, solidifying your workout posture and improving the stroke length.
WORKOUT # 6
Row 3,000 Meters
Consist of;
- 3 Sets
- 4 minutes rest between each set
- 1,000 meters at 20, 1,000 meters at 22, and 1,000 meters at 24 for every set
This workout requires you to keep a hard and steady pace and pack intensity throughout. More focus should be made on improving the length and posture while keeping up with the prescribed rate for every set.
WORKOUT # 7
Row 6 Minutes
Consists of;
- 6 Sets
- 2 minutes rest between each set
- The first set at the rate of 18; followed by 20; 22; 20; 22; and the final set at 24
This rowing workout is designed to improve the overall volume while maintaining the pulsing intensity specifically.
Begin by rowing at a hard pace for 6 minutes while applying powerful strength to complete one set. In the 2 minute rest that follows, stand up and stretch between each set.
It is important not to let your heart rate decline too much while you perform the workout.
WORKOUT # 8
Row 20 Minutes
Consists of;
- 2 Sets
- 5 minutes rest between each set
- First 5 minutes at the rate of 20, then 10 minutes at 22, and last 5 minutes at 24
This has to be the most regular rowing workout that aims to stretch at a relaxed pace. The focus needs to be on keeping a good 500-meter split and emphasizing mainly on the rowing technique and length.
WORKOUT # 9
Row 15 Minutes
- 3 Sets
- 3 minutes rest between each set
- First 5 minutes at the rate of 20, then the next one on 5 minutes at 22, and last 5 minutes at 24
Make sure to stretch at volume with lower rates but with shortest few minutes to rest.
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