drkoop.com
Rowing

What is it?

Forget the image of rowboats slowly circling a pond. Rowing for fitness can give you a superior total-body workout. It combines the benefits of endurance and strength unlike any other activity. The powerful strokes of a rower can be done on the water or replicated on a rowing machine. Either way, rowing provides substantial rewards.

Advantages

Rowing machines provide as good an aerobic workout as rowing on water and similar muscular benefits. Both the upper and lower body -- including arms, shoulders, legs, abdomen, buttocks, and especially the back -- are conditioned during rowing.

Because rowing is low impact, minimal stress is placed on the joints, so the injury rate is low. Rowing can strengthen your cardiovascular system, lower your blood pressure and cholesterol levels, promote weight loss, and reduce stress. Rowing on water has the added advantage of interesting scenery, making it a pleasant recreation as well as a strenuous workout. Indoor rowing can be done anywhere, at any time.

Disadvantages

Although rowing machines are relatively easy to master, rowing on water can be difficult to learn. It takes time and a good amount of coordination to keep your balance in the rowing shell as well as control the oars. Many people become frustrated from feeling awkward and give up before mastering the skill. The muscles of the upper arms and forearms will often fatigue early, which could limit a workout's duration, especially for beginners.

Blisters on the hand are a common complaint of outdoor rowers. For some people with back problems or heart ailments, rowing is not a suitable exercise. Not everyone has access to a serene river or lake either. The equipment is expensive, and a boat requires adequate storage space. Furthermore, outdoor rowing is dependent on fair weather and the ability to swim.

Where to Participate

A growing number of communities and universities provide public access to rowing facilities, and many rowing clubs offer programs for beginners. If indoor exercise is more your style, try purchasing a rowing machine for use in your home or join a local fitness center that has a machine.

Recommended Equipment, Attire

Outdoor Rowing

• A quality recreational shell and oars -- A racing shell is only recommended if you have mastered a recreational shell.
• Storage -- A shed or boathouse to store the shell.
• Transportation -- A trailer or automobile roof rack to transport the shell.
• A life jacket or personal flotation device
• Clothing -- Wear comfortable clothing that allows for full range of motion in your arms and legs. Since rowing generates a lot of body heat, do not overdress.

• Rowing machine -- Machines can be purchased from retailers that sell fitness equipment. There are two basic designs: flywheel and piston. The exercise benefits are similar, but the flywheel design feels more like real rowing because it has a continuous momentum that approximates gliding.
• Clothing -- Wear loose, comfortable clothing that will absorb sweat and allow unrestricted movement.

Exercise Guidelines

• To learn the movements, seek the advice of a qualified instructor. With outdoor rowing, it helps to go out with an experienced rower until you feel confident.
• Throughout the stroke, aim for a relaxed body. Let your legs do all the early work, while your back and arms merely transfer the pressure to the oars or handles.
• Use fluid movements. Never jerk backward or let your back muscles do most of the work. These can cause injury.
• Your head should be upright throughout the stroke, and you should breathe evenly.
• Start slowly for the first three to five minutes and then gradually increase rowing to the desired speed. This warm-up prepares your body for the workout.
• For the first couple of weeks, row for only 10 to 15 minutes, two to three times per week to get accustomed to the activity. Then, increase to 30 or 40 minutes per workout session over a period of several weeks.
• As your rowing style improves, experiment with your stroke rating, which is the number of strokes you take per minute. One way to build up strength is to alternate stroke ratings. Try a slow rating of 18 strokes per minute; then try 30.
• Stroke continually without stopping to maintain your target heart rate.
• Cool down gradually after a workout with moderate to easy rowing to allow the body to recover.
• End each workout with stretching exercises for your entire body, paying particular attention to your back muscles.
• For safety reasons, row with someone when you are outdoors, and remember your life jacket.

Glossary of Terms

Ergometer -- A device that measures your work output while you row. Some rowing machines are equipped with ergometers.

Flywheel -- On a flywheel rowing machine, you work against a braking force of wind resistance, friction or electric resistance.

Meter -- The unit used to measure how far you have rowed on a machine, which is calculated and displayed by the machine's monitor and is the result of how much power you produce.

Pace -- A measure of the effort put into each stroke. The smaller your pace number, the less time it takes you to row a certain distance, and the faster you go.

Piston -- On a piston rowing machine, the resistance comes from hydraulic pressure.

Stroke -- One complete cycle of the oars or handles.

SPM -- Strokes per minute. The number of drives per minute.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.