How to get a good workout on a rowing machine?

seabreeze6

Hi all,

I'm working to get back into shape after suffering a back injury last spring that is only now mostly resolved. I have both an elliptical machine and a rowing machine at home.

I like the idea of the rowing machine to give me more of a full body workout than the elliptical, but it seems like I can't get my heart rate up on the rowing machine unless I absolutely kill myself in terms of effort. In contrast, I can get in the right heart rate zone on the elliptical by working fairly hard, but not THAT hard.

Am I just too lazy to get a decent workout on the rower? Or am I doing something wrong? If it makes a difference, it's a really nice rower - one of the First Degree water ones.

Inspirationalwaterjug

Try hitting some :30 :30s. And always remember "legs hands hands legs"

middlehaitch

The concept2 site is very helpful.
(I use the rower for steady state low intensity cardio so am not too much help with heart rate levels.)

http://www.concept2.com/indoor-rowers/training

Cheers, h.

Lift_Run_Eat

I do intervals. I set 500m intervals and row as hard as I can then I rest for 30-40 seconds. I also set the tension higher.

sgt1372

I get "good" workouts on my Concept 2 rower just rowing at a rate of about 700 cal/hr or 110 watts ehich burns about 275-280 cals in just 30 mins. 2 sessions will burn 560 cals w/lots of time to rest, which is a moderate pace that makes me sweat but does not prevent me from speaking.

The only time I "kill myself" is when I'm doing Tabata style HIIT routines (30 sec work and 30 sec rest) at a rate of 1000+ cals or 200+ watts. Then I'm wasted, can't talk while rowing and am gasping for breathe when I'm done but I would not consider these sessions to be "good" workouts.

On the contrary, like a 1RM lift, they are just something to do to see how fast I can row, from time to time, but with no practical day-to-day utility for training.

GiddyupTim

You have to follow a strict pace on the rower: 20, 30 strokes a minute. And race towards 1,000 meters, 2,000 meters, 3,000 meters, etc.

sgt1372

rhenry2424 wrote: »

I do intervals. I set 500m intervals and row as hard as I can then I rest for 30-40 seconds. I also set the tension higher.

There is no "higher tension" setting, at least not on a Concept2 rower.

The lever on the side of the fan housing does NOT add resistance to the stroke. It adjusts the "drag factor" which simulates the feel of a boat on the water.

In order to increase the "tension" (or resistance) and the amount of work performed (as measured by cals or watts), you just pull harder.

You can test this by maintaining the same stroke rate (26, 28, 30 or whatever) and the estimated cals/watts will vary with how hard you pull.

sgt1372

GiddyupTim wrote: »

You have to follow a strict pace on the rower: 20, 30 strokes a minute. And race towards 1,000 meters, 2,000 meters, 3,000 meters, etc.

Why and for what purpose do you think this is necessary?

Most rowing training programs suggest learning how to vary the stroke rate at different distances and intensity rather than rowing at a "strict pace" at set distances.

Lift_Run_Eat

sgt1372 wrote: »

rhenry2424 wrote: »

I do intervals. I set 500m intervals and row as hard as I can then I rest for 30-40 seconds. I also set the tension higher.

There is no "higher tension" setting, at least not on a Concept2 rower.

The lever on the side of the fan housing does NOT add resistance to the stroke. It adjusts the "drag factor" which simulates the feel of a boat on the water.

In order to increase the "tension" (or resistance) and the amount of work performed (as measured by cals or watts), you just pull harder.

You can test this by maintaining the same stroke rate (26, 28, 30 or whatever) and the estimated cals/watts will vary with how hard you pull.

I couldn't think what it was called. I have a LifeCore R100 rower.

Thank you for correcting me.

AnnPT77

seabreeze6 wrote: »

Hi all,

I'm working to get back into shape after suffering a back injury last spring that is only now mostly resolved. I have both an elliptical machine and a rowing machine at home.

I like the idea of the rowing machine to give me more of a full body workout than the elliptical, but it seems like I can't get my heart rate up on the rowing machine unless I absolutely kill myself in terms of effort. In contrast, I can get in the right heart rate zone on the elliptical by working fairly hard, but not THAT hard.

Am I just too lazy to get a decent workout on the rower? Or am I doing something wrong? If it makes a difference, it's a really nice rower - one of the First Degree water ones.

People who have a hard time getting a good workout on a Concept 2 rowing machine (or similar ones) usually have technique problems. A lot of ither tyupes of exercise machines either give you resistance to create a harder workout, or give a harder workout when you move your body through space faster.

Rowers like the C2 don't work that way. It's hard to explain in words, but on these rowers you create a harder workout by pushing harder on the footplate with your legs, and then accelerate the flywheel even more with your back and arm strength, mostly suspending your body weight between handle and footplate during the drive portion if the stroke. A certain of amount of good technique is needed to make this work.

A lot of people set the damper on its maximum, then whip their body up and down the slide at maximum strokes per minute, applying little power to the flywheel. That doesn't work. A person with good technique can get a good workout even down to 14-16 spm, if they want to. (Not what I'd typically do, but I wouldn't typically do 30spm either, except in races or race prep.)

The Concept 2 instructions linked above is a good source. Especially check out the beginner video. It should be helpful even if yours is some other similar brand like waterrower. If yours is one of those with two handles, one on each side, maybe not.

Good luck!