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Indoor rowing classes have become quite popular in recent years, withstudios popping upacross the U.S. Rowing is also a total-body sport that can get your heart rate sky-high while challenging many different muscle groups.
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Even 10 minutes of rowing can strengthen your core unlike any other sport, he explains.
Wear clothes that wont get in the way of rowing.
Your best bet would be either compression gear or anything relatively formfitting.
Baggy sweatpants could weigh you down or interfere with your motion on the machine.
I recommend wearing compression-style bottoms to prevent any clothing snags in the wheels of the seat, says Karwoski.
As for shoes, go with across-training sneakerthats not heavily cushioned or bulky.
Check your resistance tweaks.
The minimum setting will feel like theres no resistance at all, says Karwoski.
Not only willgood posturehelp protect you from strain and injury, it will also help you generate power properly.
Sit tall, relax your shoulders, and keep your core engaged.
Without proper posture, youll experience lower-back pain, explains Hogue.
There actually is a correct way to strap your feet in.
Once your feet are properly secure, sit tall, grab your handle, and off you go.
Pay attention to how you grip the handle.
make a run at keep your forearms relaxed, says Karwoski.
If you grip too tightly, youll probably tire out your forearms quickly.
Then, focus on steady strokes.
Aim for full strokes and a steady rhythm.
Now for the fun part: learning to actually execute the rowing motion.
Your rowing motion should be smooth and consistent, says Hogue.
You should be sitting tall, torso leaning slightly forward.
Then, bend your knees and bring your body forward to return to the starting position.
The stroke should be a one-count exhale when youre going backward.
For your catch forward, inhale for two counts.
Think: power, recovery, recovery, Hogue says.
Throughout the entire row, you want the handlebar line to stay parallel to the machine.
Your elbows will graze your rib cage as you pull back, Hogue says.
Think about generating power from your legs.
And thats why yourlegs and buttwill totally be on fire.
At the start of the stroke, your calves, hamstrings and glutes are loaded up.
(In addition to feeling out of breath, of course.)
Rowing is a full-body movement, but those muscles are doing the brunt of the work.
Most classes will include intervals of higher and lower intensity.
Think of a rowing class asa HIIT class, just lower impact.
Rowing is an efficient workout that can be accomplished in a short amount of time.
Rowing workouts are typically interval based.
Some workouts may also be based on number of strokes, Karwoski says.
These will focus more on longer, steady strokes rather than faster sprints for extra cardio.
You might be sore after your first couple classes.
10. double-check you rest and recover between rowing workouts.
But remember that rest and recovery are crucial for improving fitness and avoiding injury.
Its always good to alternate harder and easier workouts into your week, Karwoski says.
I would not recommend going max effort more than two days in a row.
Your body needs to recover, especially when using all your muscles, he adds.
When you do go back, attempt to get better.
To get the most of your rowing experience, track your progress and remember your milestones.
How long does it take you to row 500 meters?
How many meters can you row in 60 seconds?
Challenge yourself to get your distance done quicker and row more meters in one minute, says Hogue.
This will make post-workout soreness lighter with time and youll get more out of each workout, he says.
