Training with a rowing machine (ergo often than by rowers) brings many benefits, depending on what you are going to reach the goal. Ergos are a great way to lose weight, because they allow you to work continuously for a long time. Because rowing is a sport of strength-resistance training machine rowing not only to build cardiovascular endurance, muscular endurance, but also because each shot requires the use of more than 84% of the muscles. It is recommended to optimize trainingdepending on what your ultimate goal is, in order to get the most benefits of rowing machine workout.
Things to note:
In this guide I will refer to "split" and "rate". "Split" is how long it will take you to row 500 meters. So if you had a split of 2:00, you would row 500 meters in 2 minutes or 2000 meters in 8 minutes. "Rate" refers to the number of strokes you are taking per minute. So if you were rating 30 strokes per minute, then you would be taking 2 seconds per stroke.
Goal 1 - Weight Loss
If losing weight is your goal, then consistent intensity for extended periods of time is the best option. For example, you could row at 16 to 20 strokes per minute for 20:00 - 30:00 minutes. You should choose a target split before you begin each row. At 20 strokes per minute for 30 minutes, you should be aiming for a split of around 2:20 - 2:30 if you are a beginner or 2:00 and less if you are experienced or fit.
Goal 2 - Muscle Building
Unfortunately, rowing machines are not the ideal exercise if you are purely trying to build strength, you should try using weight machines. However, if you want to build muscular endurance, then rowing machines are one of the best exercises because you use about 84% of your muscles each stroke. For pure endurance, you can do a similar program as above. To build some strength at the same time, the important thing is to aim for a low split with a low rate. Having a high rate for your rowing machine workout will work you aerobically. Aim for around 2:00 - 2:15 split with a rate of 16 - 18 strokes per minute. Again, this will depend on how strong you are.
Technique
To achieve maximum benefit of rowing machine workout and to prevent injury, it is very important to use the rowing machine with correct technique. A common mistake made by beginners is overusing the upper body. Proper technique involves using the large leg muscles for most of the drive, using the arms and body to finish the stroke. Overusing the upper body can lead to injuring the lower back which is bad, obviously.
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