If you’re looking to improve your rowing machine performance, there are a few key things to keep in mind. In this article, I’m going to go over 5 tips that I’ve picked up over many years of rowing that will ensure that you see better results on the erg. There is always room for improvement, even with the most elite rowers out there, and by following these tips, you’ll be taking another step towards your next PB. Let’s get into it!
Adjust the damper setting
The damper setting on a rowing machine is essentially a measure of air resistance. The higher the setting, the more air resistance there will be. For most people, a setting between five and six on a concept2 erg is ideal. This provides enough resistance to give a good workout without being so high that it becomes difficult to row. Of course, the right setting will vary depending on your fitness level and the intensity of your workout.
If you find that you are struggling to row at a higher setting, simply lower the damper until it feels more comfortable. Conversely, if you feel like you could row forever without breaking a sweat, increase the damper until you find a challenge. Experiment until you find the perfect level of air resistance for you.
Keep your back straight and abdominal muscles pulled in
One of the key things to keep in mind when using a rowing machine is to maintain good posture. This means keeping your back straight and your abdominal muscles pulled in. Not only will this help you get the most out of your workout, but it will also help to prevent injuries. Another important tip is to make sure that you are using a comfortable grip, which I go over more next.
Use a light grip on the handle and keep your arms close to your body
A lot of people tend to grip the handles too tightly, which can lead to pain and fatigue. Instead, try to relax your hands and let the erg do the work. This will help you avoid strain on your muscles and joints. In addition, be sure to warm up before using the machine and cool down afterwards. A few minutes of stretching or light exercise will help prepare your body for the workout and lessen the risk of injury.
Row at a consistent pace, avoiding fast or slow strokes
Whether you’re a beginner or an experienced rower, it’s important to maintain a consistent pace when using an erg. Consistency is key – too fast and you’ll quickly tire yourself out, too slow and you won’t get the full benefit of the workout. Maintaining a consistent pace will help you row for longer and improve your endurance over time.
The best way to stay on track is to find a pace that you can sustain for the entire workout. Once you’ve found your rhythm, focus on maintaining that pace throughout your session. By avoiding sudden changes in speed, you’ll be able to get the most out of your workout. It’s also important to avoid using too much force when rowing – let the machine do the work, and focus on maintaining good form.
Take short breaks between sets, allowing your body to recover
Although it may seem counterintuitive, taking short breaks between sets can actually help you to get more out of your workout. When you exercise, your muscles use up ATP (Adenosine Triphosphate), a molecule that provides energy for muscle contraction. ATP is replenished through a process called phosphocreatine resynthesis, which requires oxygen. However, this process takes time, and your muscles can only produce a limited amount of ATP per second. Taking a brief break between sets gives your body the opportunity to replenish its ATP stores, allowing you to exercise at a higher intensity for longer periods of time.
In addition, taking breaks helps to prevent lactic acid buildup, which can lead to fatigue and muscle soreness. As a result, it is advisable to take 30-60 seconds of rest between sets when using a rowing machine or other cardiovascular equipment.
By following the five tips above, you can make sure that you’re rowing correctly and effectively. Incorporating rowing into your workout routine is a great way to mix up your cardio and build upper body strength. And by following these tips, you can be sure that you’re getting the most out of your rowing workouts.
Q: How long should I row for?
The amount of time you spend rowing will depend on your goals and fitness level. If you’re a beginner, start with 10-15 minutes and gradually increase the duration as you get stronger. If you’re looking for a more intense workout, try rowing for 30-60 minutes.
Q: What are some benefits of rowing?
Rowing is a great exercise that provides a full-body workout. It burns calories, builds muscle, and improves endurance. Rowing is also low impact, making it a safe choice for people with joint problems.
Q: What are some common mistakes people make when rowing?
One of the most common mistakes people make when rowing is using improper form. Make sure to keep your back straight, chest up, and core engaged throughout the stroke.
Q: What type of intervals should I use when rowing?
Interval training is a great way to get the most out of your rowing sessions. To maximize your results, vary your intensity levels by alternating between short bursts of high-intensity rowing and longer periods of low-intensity rowing. For example, you could do 30 seconds of hard rowing followed by 1 minute of easy rowing. This type of interval training is great for fat loss and improving endurance.
Q: What other tips should I keep in mind when using a rowing machine?
Make sure you’re taking regular breaks in between sets. If you don’t take breaks you don’t allow your body to recover, which means that you won’t be getting the most out of your workout. By allowing yourself a break you can replenish your body’s natural stores of ATP, which is a molecule that provides energy for muscle contraction. It also helps to prevent a build-up of lactic acid which can cause your muscles to cramp up.