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