Home Rowing Machine Reviews 2023
  • Home
  • Reviews
  • Benefits
    • weightloss
    • Rowing Machine Technique
    • rower verses exercise bike
    • rower verses treadmill
    • rower verses elliptical cross trainer
    • Injuries
    • Setting Goals
  • Brands
  • Buyers Guide
    • Compare
    • Types
    • used
    • Dropshippers
    • terminology
    • retailer strategies
    • Buy from store or web
    • Help
  • UK Rowers
  • Workouts
    • Example Workouts
    • Tabata Rowing Workouts
    • Time Trial Workouts
    • Duration Workout
    • Heart Rate Training Programs
    • Rowing Machine Workout Program
    • Training Apps
    • Bad Workout Habits
  • Concept2
    • Model D vs Model E
  • WaterRower
  • Blog
  • The zone
    • Awareness and Focus
    • Peak Performance Zone
  • Fitness Tests
    • Cardio Vascular Fitness Test
    • Balance Test
    • Coordination Test
  • Maintenance
    • mats
  • About Us
  • Contact Us
  • Sitemap
    • Your Privacy
    • Disclaimer

Does yours go up to 11? How to use the resistance (damper) settings on a rowing machine

1/18/2014

0 Comments

 
Damper setting on Concept2 set to 11Set phasers to stun!
We've all seen them at the gym. They just have to set everything to the max and show everyone else how tough they are. Whether its weights, speed on the treadmill or damper setting on a rowing machine.

But when it comes to a rower, do you really have to set the resistance to the top setting to get the best workout?

The answer is... NO

Yes if the damper is set to the maximum it does allow more air to flow over the flywheel (or if magnetic it locates the magnets closer to the wheel) and therefore makes it harder to pull. But it doesn't necessarily mean the workout will deliver better results.

Think of the results you can achieve with weights. Whether you use light weights with high reps, or heavier weights with fewer reps, you get some benefit. In fact, many gym users will use a combination of both sets.for effect.

The same is true of a rowing machine. Think of the damper slide (or resistance knob selector) as the gear setting on a bicycle. You can cycle with fast legs with low resistance on the flat in first gear, or slower leg movement with more resistance in tenth gear. The bike will go at the same speed and you'll burn the same calories but one is more aerobic (1st gear) while the other is more of a strength session.

But do you go faster and further with high settings? 

If you set yourself time trials and other targets you may think you'll achieve better times and distances with the high damper levels. Yes, this may be true with some of the budget models - although most will not take your work rate into account, but top models such as Concept2 will measure the speed of the flywheel regardless of setting to determine your workout data. 

What setting should you use?

Remember why you bought a rowing machine in the first place? For the majority it is to get fit. If you row at too high a setting, your muscles could tire before you've had a good, lengthy session and will therefore not get the optimum workout. 

So it's best to start at the lower levels if you're new to rowing and focus on getting your technique right first. If you row at the higher levels before you've got a correct technique, you increase your chance of injury, and then you can't use your rower! Not what you bought one for.

Once you're happy with your technique, you're ready to move up to the mid-level. I believe it's best to do most workouts on these damper settings and row hard. The top settings should be used sparingly by most for shorter sessions and thought of as strength-building sessions. The main cardio-vascular benefits come from the mid settings on your machine.

Rowing machines that have the heart rate program feature will adjust the resistance level according to your pulse rate. This will keep your heart beating at the optimum rate for fat-burning purposes and may help you get fast results in less time. 

0 Comments



Leave a Reply.

    Author

    Roy Palmer is an athletics coach, teacher of The Alexander Technique and a rowing fanatic.

    Archives

    August 2020
    December 2019
    April 2017
    March 2017
    February 2017
    November 2016
    September 2016
    July 2016
    May 2016
    April 2016
    March 2016
    February 2016
    November 2015
    April 2015
    March 2015
    February 2015
    December 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    December 2012

    Categories

    All
    Benefits
    Equipment
    Health
    Reviews
    Rowing Machine Benefits
    Rowing Machine Workouts
    Rowing Workouts

    RSS Feed

Copyright 2010 - 2023 RowingMachine-Guide.com
  • Home
  • Reviews
  • Benefits
    • weightloss
    • Rowing Machine Technique
    • rower verses exercise bike
    • rower verses treadmill
    • rower verses elliptical cross trainer
    • Injuries
    • Setting Goals
  • Brands
  • Buyers Guide
    • Compare
    • Types
    • used
    • Dropshippers
    • terminology
    • retailer strategies
    • Buy from store or web
    • Help
  • UK Rowers
  • Workouts
    • Example Workouts
    • Tabata Rowing Workouts
    • Time Trial Workouts
    • Duration Workout
    • Heart Rate Training Programs
    • Rowing Machine Workout Program
    • Training Apps
    • Bad Workout Habits
  • Concept2
    • Model D vs Model E
  • WaterRower
  • Blog
  • The zone
    • Awareness and Focus
    • Peak Performance Zone
  • Fitness Tests
    • Cardio Vascular Fitness Test
    • Balance Test
    • Coordination Test
  • Maintenance
    • mats
  • About Us
  • Contact Us
  • Sitemap
    • Your Privacy
    • Disclaimer