What are some good exercises for a rowing machine?
Quite simply - if you want to develop arm and back strength (it is your lats that are the key muscle in a pull up) then you would want to focus on this to build that muscle. However, at 13 I would avoid heavy weights but finding ways to just practice pull ups would see them devlop over time. E.g. do 5 sets of 5 with a 90 second break, before doing some other exercises such as push ups, squat jumps etc. You might then want to use some free weights for arms such as bicep curls, tricep kick backs etc.Where a rowing machine fits in would be the “visible muscle” aspect - and this comes from having a lower body fat % meaning the muscles you do obtain are less ‘covered’. You could use a rowing machine to do this, and I would suggest using it for some HIIT (High Intensity Interval Training).Try this routine, and do it 2–3 times a week AFTER having done your pull ups/ push ups etc.20 seconds HARD40 seconds LIGHTrepeat somewhere between 12 and 15 times. Job done.Let us know how you get on!Simonwww.oarsomefitness.com
How good is rowing compared to other cardio exercises? Should I take a break for a week or two and continue or can I replace treadmill with rowing?
Rowing Vs RunningOver the years I’ve met two kinds of people in the gym. First, who loves to run and don’t mind running for long time and they usually hate doing weights. Second, the heavy weight lifters who hates to run, but are always up for sprint or high intensity short term cardio. And both are usually shocked by the other’s liking. If you’re of the second category, you would generally prefer rowing with high resistance over the lengthy runs in the treadmills, whereas the first kind may not prefer rowing but can do it for a long time with less resistance offered.In the sports world, a regular rower has stronger overall upper and lower body muscle than a marathoner. Primarily, because one has to utilize both legs(to push) and upper body(to pull) muscle strength, also it needs a lot of endurance. Whereas a marathoner will be leaner with less body fat and less muscle strength because of more cardiovascular engagement while running.At the gym, one can definitely replace rowing over treadmill in case he or she’s is experiencing issues in joints or pain in the leg tendons and ligaments. Keep in mind, in general rowing with low resistance doesn’t offer much cardio in comparison to simple running on a treadmill. But with the higher resistance in the rowing machine, it can offer more cardio with upper body workout as well. It’s simple, more resistance means muscle workout with less reps, whereas, less resistance with more reps means more cardio and less muscle workout. For people who enjoys cardio over weight lifting should keep altering their cardio routines and patterns to make it more effective, one can do heavy rowing one day followed by treadmill the other day, and so on.Tip for Rowing: Being a rowing sportsperson in the past, and based on self experience, I’ll repeat what my coach always used to say, “it’s about push not pull”. Even though from the posture, movement and style it seems upper body is working more, in contrast, it’s the lower body or legs (being the biggest muscle of the body) which brings the real thrust and power to the whole motion. So push with your legs and let the upper body do the supporting role of the pull from the momentum.
Rowing Machines - Good or Waste of time?
What kind of workouts are you doing on the rowing machine? If you are just rowing every day - doing the same thing day in and day out, then the exercising becomes simply "maintenance" of your current health or worse over use. I have been using an ergometer at the local YMCA sporadically for the last few months and have improved my fitness levels. When I started, rowing 2km at a decent pace was difficult. Last night I rowed 15km in a little over an hour. To get to that point, I made sure my workouts varied, such as: - intervals, after an appropriate warmup, rowing for a short distance at a high level of effort, then stopping completely catching my breathe until I was ready to repeat - varying the tempo - a modified version of the interval, just not as intense but also continuing rowing for the recovery portion - long, boring, easy workouts, the kind of workout that you can easily talk with another person, just enough to get the heart rate up, but not so much that exhaustion sets in. HTH Dave
Good split times for a novice rower?
Hi, ok I'm a novice rower in high school. I'm a girl and am 5'2 and weigh 115lbs. I'm really bad on an erg and my split times are terrible. Any training plans or workouts on the erg to help bring them down? and what are good split times for the following pieces: 500m, 2k, 5k and 6k. I really do want to improve for spring, we are in winter conditioning right now, so basically all erging. I just don't know how to approach training. And also how to I keep myself mentally focused because I always end up giving up even though i could keep pulling. Any tips to keep myself mentally strong? Thanks!
Is rowing a good source of cardio?
Rowing is a full body workout and it will burn more calories. On the erg (rowing machine), you'll burn about 300 or so calories in 30 minutes depending on what your split is. The split is the big number in the center and it stands for how long it will take you to row 500 meters. I think that it is best to set aside a certain machine for each day of the week. For example, on Mondays you could go on the elliptical, on Tuesdays you could do the rowing machine, etc. If you spend less than 15 minutes on one machine you generally won't be getting the full impact of the workout.
On an indoor rowing machine, what's a good time? 500m?
Hi Kyle, (I believe we are talking about the Concept2 rower here.) 1.39 is a very good timing for a beginner (if you have not tried rowing before). Well, Sub 1.35 is considered a very good timing. If you really want to train the rowing machine, for sprints, you could do 4 sets of 500m resting for 4-5 mins between each set. Try to maintain the timing between 1.30 and 1.45. If you want to go for longer distances, try any one of these distances: 2km (less than 8min), 5km (less than 20min) or 10km(less than 40min)
How to improve rowing 2k ergo time (INDOOR ROWER MACHINE)?
50 seconds in 2 weeks is HUGE. Hate to break it to you but thats a pretty unrealistic goal to try to make. In terms of dropping your time, remember your legs are the strongest part of your body and drive with your lags all the way through your finish. Having good cardio is crucial, so work on your stamina by running, doing longer pieces on the erg, etc. Don't overexert yourself the day or 2 before you take the 2k test and eat as healthily as humanly possible for a few days before it. Drink plenty of water before it and just remember it may hurt but you arent going to die. The harder you go, the faster you finish the piece but don't fly and die. Good luck :)
How do I improve 2k rowing erg time from 7:40 to sub 7?
Rowing an erg is different to rowing a boat.Play around with your erg technique. Watch your numbers. You are going to have to rate higher than the muscle men. Drop your drag down low. Warm up properly. At least 15 minutes of intense work. Bursts in the warm up. You meed to feel sweaty and tired. Rest for 4minutes then GO. Select a split which is 2 seconds faster than your current score. Sit on that split. No faster. No slower. Last 300 is yours, push as hard as you like then. The erg or indeed racing is mostly done in your head. Prepare well and take full responsibility for what you do and how you do it. Ambition and determination cant be trained. These qualities are what seperates the champions. Own your behavior.Remember you are still growing. Your times will improve.
How do I loose belly fat on rowing machine?
To lose belly fat, you will require a to lose an overall body fat - and this requires a calorie deficit. Calorie deficit can be achieved through the combination of proper diet as well as regular exercise.Since we’re on the topic on exercise, let’s just discuss solely on exercise alone. (Nevertheless, if you want to know how to calculate your daily required calories for weight loss and diet plan, check out the article here.)Rowing is a good fat burning exercise, only if you know how to utilize it’s potential. Similar to treadmill, rowing is mainly a cardio machine that allows an individual to conduct aerobic exercises on it.There are two ways you can burn fats effectively through rowing, namely:Method #1: Rowing in the fat burning zone.Source: SevenFitnessBy rowing at the moderate intensity of 60–70% of your Max Heart rate, you are effectively targeting the fat burning zone (To calculate your target heart rate zone for fat burning, use this Target Heart Rate Zone Calculator for Cardio Exercises). The only set back about this type of workout is that it requires at least 30–45 minutes for the exercise to be effective, since your body has to be drained off the carbohydrate sources before it starts to deplete your fats. So if you have time to spare, or have health complications, this is the type of rowing workout for you.Method #2: HIIT RowingIf you’re a busy person and do not have much time to spare, High Intensity Interval Training (HIIT) rowing is definitely the better option. HIIT rowing can burn a huge amount of calories within short period of time, so much so that a 15 minutes HIIT rowing can burn as much calories as a 30 minute jog. A sample HIIT rowing workout is shown below:Source: SevenFitnessHence, with these two type of rowing methods, you are able to burn fats more efficiently and be able to lose your belly fat in no time.If you wish to know more about rowing machine benefits as well as sample workout routines for the rower, check out the article below:SevenFitness - Fitness Product Review: Rowing MachineTo know more tips on how to lose belly fat and flatten your stomach, check out the article below:SevenFitness - How to lose Belly Fat and Flatten your Stomach