Examples of Rowing Machine Workouts
The best rowing machine workouts are the ones that keep you coming back to your rower for more. If you keep doing the same 10 minutes on the same resistance level, you'll get less and less from your sessions. And - you'll get bored and eventually you'll stop training.
So how do you keep motivated?
First, and the most obvious is that you start to see results quickly. The best way to achieve results fast is to use heart rate training programs as they get you into the optimum workout rate.
So how do you keep motivated?
First, and the most obvious is that you start to see results quickly. The best way to achieve results fast is to use heart rate training programs as they get you into the optimum workout rate.
Second, is variation, in other words, mix it up and make it interesting. We've listed below a few suggestions for a workout, start with a beginners program if you're new to rowers.
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The important factor in your training is your technique - if you get it wrong it could lead to injury and stop you training. A good technique can help you train for years with very little stress to your joints. For this reason, your first few sessions should focus on your technique.
The variables in any training sessions are:-
The following workouts are from 'The Complete Rowing Machine Workout Program' - see below, my structured training plan to help you get the best from your rower.
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** Click video for more info **
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Rowing Machine Workout for Beginners
Start with workout #1 at an easy pace. When you're comfortable with this program vary workouts #2 to #4 for the next two to four weeks.
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1. 2. 3. 4. |
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Remember, the goal is to work on your technique and vary the workout each day. When you find the above is no longer a challenge. move onto the intermediate program below.
INTERMEDIATE WORKOUT
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By now you're be starting to get into your training. Your technique should be good and second nature.
Your cardiovascular fitness will be improving fast and hopefully you'll be seeing the first results of your efforts. This is where your early training will pay off as you get into the next stage of your training. This is where it really starts! |
The Complete Rowing Machine Program
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1. 2. 3. 4. |
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You should also start to record your times for comparison as it helps to ensure you're improving and when you can see results it helps with motivation. Top rowers will be PC compatible and have software to record your performance over time.
MY TIP: Choose what I call an 'acid' test, such as your time for 2000m and once a week go for a personal best over this distance.
You may also consider using heart rate programs if your rower has this very useful feature. The best way to measure your progress is to use the simple method of time trials.
Check out specific workouts below for more details:-
The key to getting the most from your rowing machine is variation. Stay interested by varying your workouts and you'll train more and see the results.
You are here: Home | Types of Workout | Example Workouts
MY TIP: Choose what I call an 'acid' test, such as your time for 2000m and once a week go for a personal best over this distance.
You may also consider using heart rate programs if your rower has this very useful feature. The best way to measure your progress is to use the simple method of time trials.
Check out specific workouts below for more details:-
- Tabata Wattage training for developing aerobic and anerobic energy systems
- Time Trials - a great way to measure your progress
- Heart Rate Training - maximizing results by checking your pulse
- Duration - long rowing sessions - equivalent to long-distance running
The key to getting the most from your rowing machine is variation. Stay interested by varying your workouts and you'll train more and see the results.
You are here: Home | Types of Workout | Example Workouts
Content by Roy Palmer - Google+