If you’re looking for a full-body exercise that improves cardio health, offers strength-building benefits, is low impact, and has low risk of injury, then Indoor Rowing is for you. Commonly viewed as the ultimate full-body workout, rowing can be incorporated into any training program to achieve fitness and athletic goals efficiently and effectively.
Increasing in popularity since the early 2000s, rowing machines (also called ergs) can be found at most gyms or fitness facilities, and they are also accessible equipment for at-home gyms. The erg engages the majority of the muscles in your body—far more than other common cardio machines. With Indoor Rowing, you get a comprehensive guide to mastering this versatile piece of equipment and reaping the benefits of improved strength and cardiorespiratory health. You’ll learn proper rowing technique, and you’ll get expert advice on building the most effective workouts to get the most out of your time on the rower: Drills to correct common rowing errors for improved technique Warm-up exercises, drills, and sequences to prepare the body for the full workout Cool-down stretches and movements to help the body recover after the workout Three sample workouts for endurance and four sample workouts for interval training Off-the-rower strength exercises to improve performance on the rower A sample six-week training program with two or three workouts per week Excellent for both muscular and cardiorespiratory conditioning, the rower has proven to be versatile and adaptable for any training goal. Athletes and fitness enthusiasts alike—as well as the coaches and fitness professionals who work with them—will find Indoor Rowing to be a valuable guide for full-body conditioning.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
From the Publisher
An excellent exercise for both muscular and cardiorespiratory conditioning, rowing has proven to be versatile and adaptable for any training goal. With Indoor Rowing, you can make it the ultimate full-body workout.
Get high-energy, low- impact workouts through rowing
Row, row, row your way to better health
If you’re looking for a full-body exercise that improves cardio health, offers strength-building benefits, is low impact, and has low risk of injury, then Indoor Rowing is for you. In this comprehensive guide to mastering the rowing machine, you’ll learn proper rowing technique and how to build the most effective workouts. You’ll find:
Drills to correct common rowing errors Warm-up exercises, drills, and sequences Cool-down stretches and movements Off-the-rower strength exercises Sample workouts A six-week training program
FIGURE 4.1 (a) Proper versus (b) improper form through the recovery phase of the rowing sequence.
COMMON ERRORS IN ROWING
Bending the Knees Too Soon
The recovery sequence of the rowing stroke is likely the most difficult portion of the stroke for new rowers. The recovery is the part of the stroke that takes us from the back to the front of the machine. Each recovery phase should first extend the arms, then swing or hinge the body forward, and finally bend the knees. Bending your knees too soon on the recovery—before your hands have passed over your knees on the way forward (see figure 4.1)—can cause you to lose the power and momentum generated during the drive phase of the stroke, as well as disrupt the fluidity of the rowing motion
Warm-Up Exercises: DOWEL ROD–ASSISTED GOOD MORNINGS
INSTRUCTIONS
Stand tall with your feet hip-width apart, with a slight bend in the knees. Place a dowel rod behind your head between your shoulders and hold the rod with both hands (a). As you exhale, hinge forward at the hips, keeping the spine long and chest lifted. Hinge until you feel a stretch in the hamstrings (b). As you inhale, return to standing while keeping the spine long. Repeat for the desired number of repetitions.
FIGURE 8.3 (a) Half stroke and (b) three-fourths stroke.
INTERVAL WORKOUTS
Due to the short duration (20 seconds or 10 strokes) of many of these interval workouts, we encourage using a sprint start to maximize the time spent on the work portion of the workout. What is a sprint start? It is a way that we can get the flywheel (or water) moving quickly in a short amount of time. It essentially allows us to maximize the work by aggressively and efficiently putting force into the machine that results in the flywheel momentum building quickly.
Let’s look at a sprint start example (figure 8.3): Half stroke, half stroke, three-fourths stroke, full stroke.
There are a few different versions of a sprint start depending on where you row and what feels right, but the example above is the one that many people use in their training.
Publisher : Human Kinetics (November 18, 2024)
Language : English
Paperback : 208 pages
ISBN-10 : 1718226594
ISBN-13 : 978-1718226593
Item Weight : 1.1 pounds
Dimensions : 7.07 x 0.42 x 9.94 inches
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