Indoor Rowing

I think indoor rowing is the the best and most efficient cross training exercise. When I can't run, I row. It's a simple as that! In the winter when I'm running less I get up in time to row. I've got a Concept 2 rowing machine in the basement, and it's the only major piece of exercise equipment I've purchased. Indoor rowing is good for legs, back, abdomininals,core muscles, and arms.

Rowing inside and on-line is an all year sport - and it really is a sport. Concept2, for instance, has on line forums, competitions, training plans - they even have on-line rowing clubs! For those of us who live in a four-seasons climate where we can expect our share of winter weather, icy surfaces, and extreme wind chill indoor rowing is a bonus!

Some people find the repetitive nature of the rowing stroke to be very relaxing - almost trance like. (Yeah, that happens to me when I'm rowing at 6:00 AM!) Other of us are entranced by the Performance Monitor data. Rowers get immediate feedback via their monitors, and Concept2 monitors upload your workout data to your computer and to your online logbook.

The new Concept2 rowers are also very quiet. This is good news for rowers who want to watch the news or even a movie while they are working out!

I have a real preference for the Concept2 Rower. I've used a numberof different indoor rowers in my travels, and I've never found a machine whichis comparable to the Concept2. The hardware is over engineered. The rower willlast indefinitely in a home setting with minor maintenance. The price of therower is reasonable, and Concept2 stands behind their product. I have over4,000,000 meters and close to 10 years of rowing on my rower, and the machinelooks like new.

The Concept 2 performance monitor enables accurate monitoring of progress andworld-wide comparison of scores. Over 7 billion meters were logged by Concept 2rowers in 2006.

That being said, if you know of good alternatives contact me! I'll be happy toadd that information!

Indoor Rowing Benefits

Rowing is a complete exercise. Arms, legs, chest, back and abs get a completeworkout.

Rowing is:

Low to no impact (easy on the knees and ankles) - the user controls the stress - not gravity!

High calorie burner - Next to cross country skiing!

Great for joint health - This is really important for runners. Rowing moves key joints through a full range of motions.

Upper body - your arms and upper back muscles complete each rowing stroke

Lower body, back and abdominals are all involved in initiating each stroke.

Rowing maintains excellent cardiovascular fitness. When winter or inclement weather keeps us inside we don't lose fitness!

I've found rowing to be particularly beneficial for knee and leg recovery. Theabsence of impact plus the full range of joint motions helps leg muscles recoverfrom a hard running workout. Since we control the amount of effort in a rowingworkout our cross training can be relaxing and therapeutic or high intensity -depending our our requirements.

Summary

It's not obvious, but indoor rowing has a particular technique - just like other sports. We ignore correct technique at our peril! (This should sound pretty familiar to runners!) Nine times out of ten when I hop on a rowing machine at a fitness center the "resistance" on the machine is set to maximum resistance. What are people thinking? The proper use of maximum resistance in pretty limited in a rowing workout. It's actually harder to keep an appropriate pace with a low resistance - and at the same time your risk of back injury is much reduced. A low resistance is plenty tough to do after 20 minutes or so, and you are also giving your cardiovascular system a good aerobic workout!

Rowing is not hard to do, but there is a right way to row. A lot of would-be rowers just don't seem to realize that, and they risk injuries as a result. Concept2 (again!) has some excellent documentation and web videos on proper rowing techniques.

Beginning rowers need to be aware that rowing really works the core muscles, including the lower back. It's a mistake for a beginner to hop on a rowing machine and row for 30 minutes. Just like with running, you need a period of working up to your regular workout.

Return from Indoor Rowing to Cross Training.

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Go to Swimming Cross Training

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