Cardio
30 Minutes of Rowing easy pace
Choose a cardio exercise that you love to do or are motivated to do. This will make it easier to get off you butt and do it.
I have just found a new love of rowing with our Concept 2 Rower.
Benefits of Rowing Machines
Rowing machines provide a low-impact, superb cardiovascular conditioning, comprehensive aerobic workout.
Rowing exercises every major muscle group in the body. Core muscles are especially targeted when rowing, along with chest and shoulder muscles. Because the majority of body parts are working hard while using a rowing machine, metabolism is greatly stimulated, which draws on energy burned as fat and calories, making it a very effective exercise for fat burning and weight loss.
Rowing is often recommended for those needing low-impact, weight supporting and non- jarring rehabilitative exercises that require smooth, even movements to facilitate healing. It is suitable for people of all ages, except for someone who is experiencing sore elbow or shoulder joints.
Rowing Technique (visit Concept 2 Australia to watch video of technique)
The Recovery (Phase 1)
- Extend your arms until they straighten.
- Lean your upper body forward to the one o'clock position.
- Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
- Arms are straight; head is neutral; shoulders are level and not hunched.
- Upper body is at the one o'clock position—shoulders in front of hips.
- Shins are vertical and not compressed beyond the perpendicular.
- Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
- With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
- As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
- Legs are extended and handle is held lightly at your lower ribs.
- Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
- Head is in a neutral position.
- Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.
