by If you’re looking for a full body workout that is both effective and low-impact, indoor rowing may be the perfect fit for you. Whether you’re a complete beginner or a seasoned gym-goer, indoor rowing can benefit your fitness routine in a multitude of ways. In this comprehensive guide, we will cover everything you need to know about indoor rowing, courtesy of fitness expert and indoor rowing enthusiast, John Steventon.
Indoor rowing, also known as ergometer rowing, is a popular form of exercise that simulates the movements of rowing a boat on water. However, instead of being outdoors, the workout takes place on a stationary machine called a rowing ergometer, or simply, a rowing machine. This allows you to experience the benefits of rowing without the need for water or a boat.
One of the key benefits of indoor rowing is its ability to provide a full body workout. Rowing engages multiple muscle groups including the legs, back, arms, and core, making it a highly efficient exercise for building strength and endurance. This full body engagement also allows for a high calorie burn in a relatively short amount of time, making it an ideal choice for those looking to improve their cardiovascular fitness and lose weight.
As a beginner to indoor rowing, it’s important to learn the proper technique in order to maximize the benefits of the workout and minimize the risk of injury. According to John Steventon, proper technique begins with the setup of the rowing machine. “Start by adjusting the foot straps so that the balls of your feet are secured in place and the straps are snug, but not too tight,” Steventon advises. “Next, sit on the seat and strap your feet in, ensuring that your shins are vertical when your legs are extended.”
Once properly set up, it’s time to familiarize yourself with the rowing stroke. The stroke consists of four main phases: the catch, the drive, the finish, and the recovery. To begin the stroke, you’ll start at the catch position with your knees bent, leaning slightly forward with a straight back. From there, you’ll push off with your legs and engage your core as you extend your legs and lean back, allowing your arms to follow through and pull the handle towards your chest. Finally, you’ll return to the catch position by straightening your arms, bending your knees, and leaning forward once again.
As a beginner, it’s important to focus on mastering the proper form and technique before attempting to increase the intensity or duration of your workouts. John Steventon suggests starting with short intervals of rowing at a moderate pace, focusing on maintaining proper form throughout each stroke. “It’s better to start slow and build a strong foundation of technique before pushing yourself to row at a higher intensity,” Steventon advises. “Once you have the form down, you can start to increase the intensity and duration of your workouts gradually.”
In addition to proper technique, it’s important to pay attention to your breathing while rowing. Coordinating your breath with your movements can help you maintain a steady rhythm and improve your overall performance. According to Steventon, “Focus on exhaling as you drive off with your legs and inhaling as you return to the catch position. This will help you maintain a consistent pace and keep you from feeling breathless during your workout.”
Another important aspect of indoor rowing is setting a proper resistance level on the rowing machine. Most rowing machines come with adjustable resistance settings, allowing you to increase or decrease the level of difficulty to suit your fitness level. As a beginner, it’s best to start with a lower resistance level and gradually increase it as you become more comfortable with the workout. “A good rule of thumb is to use a resistance level that allows you to maintain a steady pace and complete a full stroke with each row,” recommends John Steventon.
In addition to the physical aspects of indoor rowing, it’s important to consider the mental and emotional benefits of the workout. Rowing can provide a sense of accomplishment and empowerment as you work towards improving your fitness and reaching new goals. “Indoor rowing can be a great way to challenge yourself and push past your limits, all while enjoying the satisfaction of a full body workout,” says Steventon. “The rhythmic, repetitive nature of rowing can also be soothing and meditative, providing a sense of mental clarity and stress relief.”
When it comes to incorporating indoor rowing into your fitness routine, consistency is key. Aim to row at least three times a week, allowing for rest days in between to give your muscles time to recover. As you become more comfortable with the workout, you can gradually increase the frequency and duration of your rowing sessions to continue challenging yourself and making progress.
In conclusion, indoor rowing is a highly effective and versatile form of exercise that is suitable for individuals of all fitness levels. With the proper technique, breathing coordination, and resistance level, you can enjoy a full body workout that improves strength, endurance, and overall fitness. Whether you’re a beginner looking to get started with indoor rowing or an experienced rower looking to take your workouts to the next level, the tips and advice from John Steventon in this guide can help you make the most of this rewarding form of exercise.
