Rowing Machine
Nysportsred
Posts: 224 Member
I purchased a rowing machine as my doctor said this would help my back. Does anyone know where to find good exercise programs for rowing machine workouts? I have looked around, but all I seem to find are people explaining about rowers, but not listing anything useful as far as program information.
Many youtube videos also say they are programs and then when watched it is more about stretching and your form and that's it.
Many youtube videos also say they are programs and then when watched it is more about stretching and your form and that's it.
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Concept 2 will also send you a workout of the day if you subscribe that mailing list
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OP: Your doc is wrong.
A rower does not "help" your back. However, you can use a rower w/a bad back because it is involved mimimally in rowing.
That said, IMO the C2 rower is the best piece of exercise equipment that I ever purchased. I currently row 10k meters/day and haven't used my spin bike in over a year.
If you use your rower regularly, you will get into the best shape of your life just doing that.2 -
I love my concept2. I don't feel like it's a real workout though. I don't sweat. Any suggestions??0
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This. I found it so helpful that I'm a pretty active member. There's a plan called The Pete Lunch Hour Plan that's pretty famous in C2 training spaces. It's useful for both preparing for races as well as for beginners. There's various versions of it. The Pete Plan Thread on the C2 site has become a very educational thread. I actually started the current thread around two years ago as a way to "pay back" all the people that helped me when I was looking for information.
There's a BPP (Beginner Pete Plan), there's a full PP (for 2K race prep) and other various versions of it. Pete Marston created the plan years ago (he was a very competitive British Indoor rower). We've had so much activity on there it's not funny. It ranges in experience from 60 year olds out of shape to several current WR holders on the indoor rower (C2 or "ergometer"). The nice thing is that people are very helpful about everything. I'd strongly recommend you check that thread out and not because I'm active in it. I'm currently not active because I'm not currently working the plan but I help out from time to time moderating it and keeping the thread positive.
Any questions, feel free to PM me. I'm certainly no world class rower myself, just a guy who really loves it and enjoys doing it an exorbitant amount of time!
@adamlambert1877 - I don't know what to say to that except you're not doing it enough I suppose or the right way to build a sweat. I typically lose 2 to 3 pounds in an hour of sweat. I could literally wring out my shirts. I'll usually have a puddle below the rower when I'm done with my long, slow rows. Each rowing stroke should feel like a mini "clean" if it's done right. There's an App called ErgData on the iPhone that tells you with each stroke what your peak power and your average power are. In a typical row, I average around 170 Watts to 230 Watts and from 90 avg lbs per stroke to over 100 lbs per stroke. In an hour, you'll average roughly 1000 to 1500 strokes. Try to do 1000 cleans in an hour with 100 lbs and not sweat! That's the equivalent of rowing if done right. Performed correctly, an average male should burn (minimum) of 500 calories an hour. I average around 700 to 900 an hour. When I ran, I was so slow I only averaged around 500 to 550 an hour, so I burn way more rowing than running.
I would agree that (indirectly) the rower can help your back. I have a bad lower back and a bad neck. Since starting rowing 4 years ago, the pain is much less in my neck (it really works the traps, upper back and neck) and my core is a lot more strong. It's hard to describe quickly (that's why I'd recommend you check out the PP thread) but if you row unstrapped, you will have to rely on your core more to go from the finish to the catch (the recovery phase). By not being strapped in (most in the gym cheat by having the straps hold them in), you use your core to keep you upright and move back into the catch position. I'm 53 and have a soft "six pack" and don't do any other core work, just rowing. You can certainly get better posture by rowing and correct electronics/computer neck.
Contrary to what you see in most gyms, too, the rower should be around 50% leg power, 25% torso/hip drive and 25% upper body. Most people I see in a gym are more like 75% upper body (and killing their spine) and the only leg they are using is sliding back to the catch (the initiation phase). Dark Horse Rowing and Decent Rowing on YouTube have some of the best form videos I've seen.2 -
adamlambert1877 wrote: »I love my concept2. I don't feel like it's a real workout though. I don't sweat. Any suggestions??
Unless you have a physical condition that prevents you from sweating, just row harder.
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adamlambert1877 wrote: »I love my concept2. I don't feel like it's a real workout though. I don't sweat. Any suggestions??
For some people, incorrect form is limiting their indoor rower workout.
Sometimes, people think you should set the damper on maximum in order to get a good workout. That's not correct. Even national team (Olympic) rowers uses mid-range damper settings (4-6 on a Concept 2) for most workouts. Also, some people think they have to move up and down the slide crazy-fast to get a workout. That's also incorrect. It's absolutely possible to get a sweat-drenched workout at strokes per minute in the mid-20s, or even lower. It's not about how fast you move.
With a rowing machine, you create the workout by how much intensity you can apply between the footplate and the handle. You're basically trying to slightly suspend your weight mostly horizontally between those two points (butt gets lighter/less compressed on the seat) while applying muscle strength, first from legs, then back, then arms (in gross body part terms). These things require good technique, or it can't happen. It's best to start at a relatively low stroke rating (strokes per minute) to groove in good technique, then gradually increase the strokes per minute as you're able to get more power into each stroke.
The Concept 2 web site has good beginner instructions and videos. (http://www.concept2.com/indoor-rowers/training). Even better is a knowledgeable coach. Way too many general trainers do not themselves know how to use a rowing machine correctly, sadly.3 -
Where do you live? In NYC there are rowing classes.0
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Long Island.
Do you do long durations then break or (example) 3 minutes then 1 min break. Then 2 mins then 3 mins, etc?0 -
Nysportsred wrote: »Long Island.
Do you do long durations then break or (example) 3 minutes then 1 min break. Then 2 mins then 3 mins, etc?
https://thepeteplan.wordpress.com/beginner-training/
Here's the best beginner plan in my humble opinion. The most important thing is to learn a proper rowing stroke and continually refine that. Use that stroke when you row slower and use that same stroke when you row faster.3 -
Nysportsred wrote: »Do you do long durations then break or (example) 3 minutes then 1 min break. Then 2 mins then 3 mins, etc?
You'd barely get warmed up doing a 3 min rowing session. That's less than just 500 meters for most people.
FWIW, I usually row 4x2500 meter sets which take me 12-13 mins each, depending on how hard I want to work w/a 5 min rest period in between sets.
I can also break this up into two 2x2500 sessions w/a 15-30 min or 3-4 hr break in between depending on my schedule and how hard or little effort I want to exert.
Total workout time in either case is sbout an hr/day and much less time than I'd spend driving to/from and at the gym.
BTW, the standard rowing distances are 500, 1000, 2000, 5000 and 10k meters.
My limit on the rower is usually 2500 meters because I cannot sit comfortably on the rower for more than 15 mins.
However, I rowed a 5k meter set in 25 mins today in order to try out a new seat cushion. It was better w/the cushion but still not my favorite time/distance.
I've done a 10k meter set once and swore ai'd never do that again. LOL!
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adamlambert1877 wrote: »I love my concept2. I don't feel like it's a real workout though. I don't sweat. Any suggestions??
Another thought crossed my mind about this which I thought deserved further conment.
Echoing another thread, the amount you sweat doesn't necessarily represent the quality of your workout. Of course, this assumes that you are working out efficiently w/proper technique and reasonabke effort.
In this context, I think you can get a very "good" workout rowing w/o sweating very much, if at all.
Personally, I normally row at a moderate level of effort which for me is at 26-28spm at 105-115 watts or about 625-725 cals/hr.
At this rate, I sweat a little but not much, my breathing isn't labored and my HR is barely elevated.
However, I routinely burn 550 cals in about 50 mins of actual row time, which by comparison is 2-2.5x's the "burn" I'd get walking 3 flat miles in an hour or about the same rate of exertion climbing a 1000 ft hill over the same time/distance. I don't sweat much doing these other activities either.
So, the amount you sweat isn't necessarily the determining factor in how "good" your rowing workout is.1 -
This is a great video to see how a world class rower rows. This guy (Josh Dunkley Smith) is a retiring Olympic outdoor rower. This is one of his (failed) attempts at breaking the long standing indoor 2K WR. He smashed it this year (5:34, which is totally insane). He rows barefoot.
The wattage generated by this guy is in the range of 500W to 600W for the entire duration of the row, which is around 30 calories a minute. The fact that this guy can even smile during the row is just ludicrous.
This is just some context as to how hard rowing can be. His form, throughout, is amazing. Funny thing, his Olympic mates tried to talk him out of retiring after he broke the indoor record.
https://www.youtube.com/watch?v=MyN9E417AIQ 0 -
Great video! I do CrossFit and I am going to add rowing in a few times a week. I am trying to focus on the recovery after a pull. Thanks for the info!1
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I wAtched the videos. Thanks for the concept 2 site!!!! I'm doing damper on 5 but my form wasn't good. Appreciate the help. It was more difficult using proper form but still didn't sweat. The post about sweating was insightful!1
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adamlambert1877 wrote: »I wAtched the videos. Thanks for the concept 2 site!!!! I'm doing damper on 5 but my form wasn't good. Appreciate the help. It was more difficult using proper form but still didn't sweat. The post about sweating was insightful!
I'd suggest keeping your strokes per minute low to moderate while you work on basic technique: Slower stroke rating gives you more mental bandwidth to notice and correct technical issues. It's easier and better to establish good technique as a new rower, and can be devilishly hard to break bad habits later. As much as you can manage, commit to grooving in good technique up front. It's an investment.
With sub-par technique, you're not going to be able to apply power properly, which means you won't be able to achieve the best workout intensity at any given level of strength/CV fitness. Since you have a C2, I'm assuming you're committed to this as a long term activity, so it's worth some patience at the start to get technique right.
I understand that sweat is not your best workout indicator (if you're a non-sweating kind of person - but if you sweat during other intense cardio activities, you should expect to do so when rowing). There are a few other things that can give you some rough feedback on how good the workout is. For example:
You should be able to drive your heart rate very high, even to HRmax, if you choose to. (If you're newer to working out, it's not the best idea to try to do this before you have a fitness base. Work on the fitness base first. But you should be able to get your heart pounding, assuming that's safe for you.)
Another indicator is your legs. With a workout that challenges you, you should be able to feel a jelly legs effect right after an intense effort (even a fairly short intense one), and should have some sore muscles later. (This stays true forever, you just have to keep applying progressively more power per stroke to get there.) I'm not saying you should strive for this with every workout. But it's one thing that tells you you've been working, and that your technique is serving you well enough to do so.
Beyond that, you can compare your splits (the minutes per 500 meter figure from the monitor) to others your age and weight class in the Concept 2 online rankings. I'm not suggesting you need to be right at the top (these are typically elites), but the lower you are for your age/weight, the more likely it is that technique issues are limiting your performance and workout intensity. (Yes, strength and CV fitness are also important - strength perhaps more influential than CV endurance at the short distances/times, the reverse at the longer ones. Having both is obviously most beneficial at every distance, but most of us aren't there yet. )
We all choose what kind of workout to do on any given day, varying intensity, duration, etc., depending on our current status and personal goals. If you choose to row intensely, with good technique, you should be able to get as good a workout on a rower as pretty much anything, if not better (because you use more parts of your body than some other activities, not because rowing has subtle secret magic).
Best wishes!
P.S. Boats are more fun. Just sayin'. 3 -
Thanks Ann, that's a lot to digest. Let me give it a try. I'll report back. 1 -
you can post a video of yourself rowing on the concept2 forum and get some feedback on your technique.1
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Technique is very important, but even with perfect technique you need to exert yourself. Rowing is as easy or hard as you want it to be.3
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Does anyone use the rowing machines at Planet Fitness? I guess I should ask them how to use them. They have a keypad with some settings but what do they mean?0
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Does anyone use the rowing machines at Planet Fitness? I guess I should ask them how to use them. They have a keypad with some settings but what do they mean?
I could be wrong but I don't think that Planet Fitness has a real, true rowing machine (or at least not that I'm aware of). I think they have a weight machine they call a "rowing machine" but that's not the same as an Ergometer.
What kind of machine is it?0 -
MikePfirrman wrote: »Does anyone use the rowing machines at Planet Fitness? I guess I should ask them how to use them. They have a keypad with some settings but what do they mean?
I could be wrong but I don't think that Planet Fitness has a real, true rowing machine (or at least not that I'm aware of). I think they have a weight machine they call a "rowing machine" but that's not the same as an Ergometer.
What kind of machine is it?
I've not seen one at mine, and I scrolled through walkthroughs of 3 others and nothing that looks like a rower.
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Well, this is timely. I've been struggling with a heel issue (inflammation of the Achilles--sorta) which has greatly impacted my walking time. It's getting better slowly, but I've been trying to find an alternate means to perform cardio exercise. I have a rower and was actually going to start using it as the replacement since it seems to avoid the physical stresses that walking puts on my heel.
I would like to ask, though, from those far more veteran in rowing than I: is this a good idea, or would frequent rowing introduce more stress to my heel than I foresee from my infrequent/supplementary rowing I've done previously? (And by frequent, I mean basically following the Beginner's Pete's Plan as suggested here)0 -
Well, this is timely. I've been struggling with a heel issue (inflammation of the Achilles--sorta) which has greatly impacted my walking time. It's getting better slowly, but I've been trying to find an alternate means to perform cardio exercise. I have a rower and was actually going to start using it as the replacement since it seems to avoid the physical stresses that walking puts on my heel.
I would like to ask, though, from those far more veteran in rowing than I: is this a good idea, or would frequent rowing introduce more stress to my heel than I foresee from my infrequent/supplementary rowing I've done previously? (And by frequent, I mean basically following the Beginner's Pete's Plan as suggested here)
It's really hard to say. I'd suggest starting very slowly (short duration, easy intensity) and working up gradually. Results will depend on the exact nature of your heel issue, and your particular rowing technique. Gradually ease your way into the Pete Plan - which looks good - and see how it goes.
Ice after; eat nutritiously - helps manage inflammation, IMO, which affects pain/discomfort levels.
Hope it goes well(2 -
Haven't spent a lot of time on the Concept2 forums, I have seen a lot of people that use the rower as a rehab from Achilles injuries (I've not personally). As Ann mentioned above, if you do the rower, just start easy and gradually and work on technique.
The Beginner Pete Plan is a great plan. Early on, it's not too, too taxing but in the later stages it's very hard (and meant to be). It is a gradual build up plan, both in terms of distance and gradually adding in intervals.
The rower is very gentle on your body if proper form is used, so just work and work on that. I used to take hours after running until my inflammation went down. I can row for an hour and not feel inflamed. By the same token, if you do certain things (like start with your upper body not your legs on the stroke or overextend beyond vertical on the catch with your knees extending beyond your feet) you can end up hurting yourself. Usually, if you have bad form, you'll know it fairly quickly. When starting, I used one of the Concept2 videos that showed a woman on a pier and then she broke the stroke down into components. Doing the stroke in components helped me a lot. Some of the Dark Horse Rowing videos on YouTube (and Decent Rowing) do a nice job for form education.
This is a good idea of what I did to start that really helped me.
https://www.youtube.com/watch?v=SRlXnpSNf3A
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@AnnPT77 & @MikePfirrman Thank you both so much! I was planning on starting out nice and slow. Luckily I have a wall-length mirror that I can plunk the rowing machine in front of to work on my form, I just wasn't sure what the form should look like. I'll watch the video and take your advice under... um, well, advisement. I really appreciate the feedback, and I think this will work for me.
Besides, I'll be kayaking on vacation in a couple of months, so this will dovetail nicely into getting ready for that anyway. 3 -
Hello everyone. I just got a rowing machine too and thought I'd jump in and say thanks for the tips, as well. I have a question, too. My rower is not Concept2 (Not in my budget. I may upgrade later, but wanted to start with something smaller and cheaper to see if I liked it first.) and the computerized tracking leaves something to be desired. Is there any kind of reliable way to convert strokes to meters? Or I'm I better off just focusing on my form, duration, and heart rate?0
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Is there any kind of reliable way to convert strokes to meters?
No.
The spm (strokes per minute) do not directly detetmine the distance you have covered.
I can row 2500m in 12-13 mins using 26 spm regardless of the time it takes to row this distance but the level of effort required will vary between 625-700 cals or between 105-120 watts.
So, the amount of effort (work) you put into rowing will have a closer correlation w/the distance rowed than spm, but you can't estimate the distance rowed based on this either.Or I'm I better off just focusing on my form, duration, and heart rate?
Yes. Do this.
Form is important regardless of what type/brand of rower you use.
I stopped using a HRM but, in the absence of anything else, it's s a good indicator of the effort exerted (better than just going by how you feel).
If your goals are improved fitness/cardio and weight loss via cal burn, rowing at a moderate rate for longer intervals of 10-15 mins is better IMO than rowing at higher intensity for shorter periods of time.
But there is no one size fits all as far as this goes. Better to do something than nothing. So, just do the type of routine that you enjpy best.
Good luck!
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Thanks!0
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I think this is the video someone mentioned, breaking the stroke into parts to practice:
https://www.youtube.com/watch?v=zQ82RYIFLN8
I have a dirt cheap, mechanical rowing machine--no frills. It is enough to let me practice form. Not sure if it is good for more than that! I'll have to find out.1
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