\n<\/p>\n
“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”><\/p>\n
Rowing may be considered one of the more \u201cold-school\u201d cardio workouts \u2014 but frankly, it\u2019s one of the best, too, blowing away other alternatives when it comes to calorie burn, stamina building and full-body muscle stimulation. And the rowing machine is low impact to boot.<\/p>\n
\u201cI bought my rower before any other big-ticket items for my home gym because of how versatile it is and all the benefits it offers,\u201d admits Gretchen Zelek<\/span>, an AFAA-certified group fitness instructor and functional aging specialist<\/span>.<\/span> \u201c<\/span>I knew I\u2019d be able to incorporate it easily into my workout routine \u2014 and it often took the place of running or biking for cardio during inclement weather.\u201d<\/p>\n Here, Zelek shares five of her favorite quick-hit rowing sessions, from an entry-level short-interval rowing session<\/span> to an all-out four-minute fat incinerator.<\/p>\n \u201cYour legs do the real work when rowing,\u201d Zelek explains. \u201cYou don\u2019t want to pull with your arms \u2014 instead, you push off from your feet so the power in your legs starts and finishes the row. Keep your shoulders in front of your hips until your legs are done pushing, and then you can bend your arms to finish.\u201d\u00a0<\/span><\/p>\n Rowing instructors refer to the form as \u201ccatch, drive, finish and release.\u201d \u201cWhen you start each stroke, make sure your arms are long and straight \u2014 you should feel as though you are reaching for something in front of you,\u201d Zelek says. \u201cWhen the handle is touching your sternum with bent arms, your legs are straight and your body is angled slightly back, extend your arms straight before you bend your legs or reach forward with the handle toward where you started.\u201d<\/p>\n You\u2019ll also need to know one more thing before getting started \u2014 what a \u201csplit\u201d is. \u201cWhen we talk about splits, that means how long it takes you to row a certain amount of meters,\u201d Zelek says. \u201cFor instance, \u2018split per 250\u2019 would mean how long it takes you to row 250 meters. Strokes per minute is straightforward: That is literally how many strokes you can complete in a minute.\u201d \u00a0<\/span><\/p>\n Finally, be sure that you take the time to warm up and cool down before doing any of the workouts listed here, either with a slow easy row, an easy five- to 10-minute bout on another cardio machine, or a dynamic stretching and plyometric routine. \u201cMusic can make a big difference when you row, too, by helping you maintain the rhythmic rowing cadence,\u201d Zelek adds.<\/p>\n For this workout, you\u2019ll do 10 sets of 250-meter rows, aiming to go 250 meters in about a minute, followed by two minutes of an easy recovery rowing motion \u2014 essentially, you\u2019ll aim for a 1:2 ratio of higher-intensity followed by lower-intensity exercise.<\/p>\n \u201cWhen just starting out, I\u2019d even suggest doing an easy row for all 10 250-meter distances instead of going hard every third minute,\u201d Zelek says. \u201cThe important thing when learning is to maintain your form and allow your body to acclimate.\u201d<\/p>\n For this workout, you\u2019ll strive for a 1:1 ratio between your higher intensity and recovery pace rowing, building up by two total minutes per round and then back down for nine rounds total. Your pyramid will look like this:<\/p>\n 1-minute row\/1-minute recovery\u00a0<\/span><\/p>\n 2-minute row\/2-minute recovery<\/p>\n 3-minute row\/3-minute recovery<\/p>\n 4-minute row\/4-minute recovery<\/p>\n 5-minute row\/5-minute recovery<\/p>\n 4-minute row\/4-minute recovery<\/p>\n 3-minute row\/3-minute recovery<\/p>\n 2-minute row\/2-minute recovery\u00a0<\/span><\/p>\n 1-minute row\/1-minute recovery<\/p>\n \u201cThis should be treated differently than the usual 1:2 active-to-recovery cardio training ratio,\u201d Zelek cautions. \u201cTry to actively rest while in recovery with a slow, easy row.\u201d\u00a0<\/span><\/p>\n Row two minutes, then step off the rowing machine and do as many burpees (or push-ups) as possible in two minutes (AMRAP). Return to the rower and continue with an active-rest rowing pace for one minute before speeding up to a high-intensity pace for two minutes to repeat the cycle.<\/p>\n Complete four full rounds.<\/p>\n \u201cTry to maintain the pace without stopping to rest in between rounds, and strive to get the same number of burpees in your two-minute time frame each time,\u201d Zelek says. \u201cA nice, gradual cool-down afterward is essential, as well.\u201d<\/p>\n Start with 30 seconds of hard rowing (level 7 to 8 based on your rate of perceived exertion), followed by 60 seconds of an easy rowing recovery pace.<\/p>\n Repeat the sequence until you have finished 10 rounds.<\/p>\n This is an all-out, go-big-or-go-home effort \u2014 keeping your stroke rate under 30 strokes per minute, the goal is to row as many meters as you can in four minutes. Slow to a recovery pace for two to four minutes, then repeat one more time.<\/p>\n \u201cBecause you\u2019re going as hard as possible, it\u2019ll be tricky, but really focus on maintaining a rhythm and paying attention to your split time so you can keep your stroke rate below 30 strokes per minute,\u201d Zelek says.<\/p>\n<\/p><\/div>\nYour Rowing Primer<\/b><\/h2>\n
5 Rowing Machine Cardio Workouts<\/h2>\n
Workout No. 1: 250-Meter Rowing Intervals \u00a0<\/span><\/b><\/h3>\n
Workout No. 2: Pyramid Row\u00a0<\/span><\/b><\/h3>\n
Workout No. 3: Row + Burpee<\/b><\/h3>\n
Workout No. 4: Speed Session<\/b><\/h3>\n
Workout No. 5: Max Row<\/b><\/h3>\n