102 Views

How To Get The Most Out Of Indoor Rowing

Focus on quality

“For sustained improvement it’s better to accumulate quality time on the rower,” says Nichol. “Angle the rower towards a mirror to check your form and take short, frequent breaks if you notice you’re hunching or leaning excessively.”

Why it works “Unlike running and cycling, rowing is an unfamiliar movement. This often means your thoracic spine, hamstrings and hip flexors can suffer. Get off the rower for 30-40 seconds and have a quick foam roll or stretch.”

Get your rate right

“If you can control your rate, it becomes a powerful tool to increase speed. Improve it with a simple step-rate workout: five rounds of one minute on, two minutes off. Start at 24 strokes per minute, then increase to 26, then 28, then 30, then maximum rate for the last round.”

Why it works “There are three variables that determine speed: power, stroke length and rate. Less experienced rowers naturally think more about power. Rate and length are often forgotten.”

Set the drag properly

“The drag factor on your rower is the most accurate way to define resistance – to find it on a Concept2, go to More Options on the menu screen, then Display Drag Factor. Do a couple of strokes, and adjust the damper until you’re hitting 130-135.”

Why it works “Just using a damper number isn’t enough: altitude, climate and the age of your rower can all affect the drag, or resistance. Make sure you set the drag for every workout.”

Fix your set-up

“Get your feet right – less flexible people should have their heels lower so they can compress better and row longer, but more flexible people should go higher. Also, sitting in the front half of the seat will be more comfortable over long rows.”

Why it works “This allows the body to move well with optimum biomechanics. Some form guides caution against the shins going past vertical, but if you’re not too tall you can go further forwards to lengthen your stroke.”

Celebrate small victories

“Rowing can be frustrating. When you have a good session or achieve a good score, celebrate it and let people know. You’ve worked hard for it, so enjoy the small successes.”

Why it works “Positive reinforcement has been shown to increase habit retention. Anything that keeps you on your path will make your progress better. After a few weeks of technique work, it will all come together and you’ll realise you’re way better than you were.”

Find yourself a challenge

“There are lots of fitness challenges available at the moment, but not many for rowing. Having a goal – whether competition, target time or other – is vital to your journey to improve. Hold yourself accountable by setting a goal – and telling others about it.”

Why it works “Having a stated goal to work towards will keep you committed and make sure you’re invested in every session.”

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

Xiaomi Redmi Note 5 at just Rs 999 on Flipkart; Guess what! You can almost buy this phone for free, here’s how
Tech News
2963 views
Tech News
2963 views

Xiaomi Redmi Note 5 at just Rs 999 on Flipkart; Guess what! You can almost buy this phone for free, here’s how

admin - June 15, 2018

The Xiaomi Redmi Note 5 comes in two storage and RAM combinations of 32GB/3GB and 64GB/4GB with a price tag of Rs 9,999 and Rs 11,999, respectively.…

Core exercises
Exercises
203 views
Exercises
203 views

Core exercises

admin - February 25, 2018

The Police’s 1983 classic “Every Breath You Take” is not about your core muscles. It’s about a creepy, creepy guy who can’t let a relationship go. But…

Recovery Tips For Your Marathon Training
Fitness
153 views
Fitness
153 views

Recovery Tips For Your Marathon Training

admin - February 23, 2018

To complete a marathon, it’s obviously essential to do a lot of running beforehand to condition your body for the challenge ahead. However, it’s also essential to…

Upgrade Your Gym Workouts
Cardio
121 views
Cardio
121 views

Upgrade Your Gym Workouts

admin - February 20, 2018

We're well aware that time spent on the treadmill can often stand still. If you're bored of your gym routine, help is at hand. With our favourite…

27 Running Tips To Help You Become A Better Runner
Cardio
140 views
Cardio
140 views

27 Running Tips To Help You Become A Better Runner

admin - February 16, 2018

We humans rose to the top of the food chain because our big brains helped us out-smart both predators and prey. Stands to reason, right? But it…

How To Do An Overhead Dumbbell Triceps Extension
Exercises
151 views
Exercises
151 views

How To Do An Overhead Dumbbell Triceps Extension

admin - February 15, 2018

Take a glance around at your fellow gym-goers next time you visit the weights room and it’s almost certain that you’ll see one or two of them…

The Best Cross-Trainers Of 2018
Cardio
176 views
Cardio
176 views

The Best Cross-Trainers Of 2018

admin - February 12, 2018

Pity the gym-goer of the early 1990s, for their cardio workout options were limited to the treadmill, exercise bike and rowing machine. That’s because it wasn’t until…

Protein Powder: Everything You Need to Know
Cardio
415 views
Cardio
415 views

Protein Powder: Everything You Need to Know

admin - February 11, 2018

If you’re putting in the hours in your gym’s weights room, lifting dumbbell after barbell after kettlebell, it’s only natural to expect bigger, stronger muscles. Unfortunately, if…

The Mighty Squat: The Exercise Everyone Should be Doing
Exercises
170 views
Exercises
170 views

The Mighty Squat: The Exercise Everyone Should be Doing

admin - February 10, 2018

What Is A Squat? A squat is a movement where you start in a standing position and bend your knees to bring your bum as close as…

How To Stay Motivated To Lose Weight
Healthy Eating
128 views
Healthy Eating
128 views

How To Stay Motivated To Lose Weight

admin - February 10, 2018

No-one, and we do mean no-one, can stay motivated all the time. Even the most dedicated Olympians have moments when they want nothing more than to ditch…