Using The Rowing Machine for Cross Training

I have not been on a rowing machine since college when I was on the rowing team.  Since I was in New Hampshire and it was too cold to row outdoors all year, we used these during the winter to train.  And boy do I have poignant memories of training on the "erg" machine!  It was TOUGH! So today, in search of something different for my cardio workout, I revisited the rowing machine.  I forgot just how amazing they are!

With another Triathlon and running season upon us, lots of us are busy running, cycling, and Spinning.  You may find that you need to include some cross training into your training.  Among other benefits, cross training can help prevent overuse injuries by using your muscles in different ways.  It can also help you continue to build fitness while recovering from an injury. The rowing machine, also known as an ergometer or "erg" machine to those who row, is an amazing tool for your training and cross training!  Rowing works your legs, back, and upper-body and the impact is low on your joints and body.   Cross training on the rowing machine allows you to keep your legs, back and upper-body strong while further conditioning your cardiorespiratory system.  Because you are engaging so many muscles when you row, your cardio system works hard!  Additionally, one rigorous hour on the rower can burn 800 calories!

   

Learning the proper rowing machine technique is essential in order avoid injury and to maximize your efficiency and calorie burn.  The tendency for beginners is to use their upper-body too much while their legs follow.  When you are using correct form, majority of your power or effort will come from driving your legs.  This video clearly describes the three components to the row: the catch, drive, and recovery.  Check it out and definitely give the rowing machine a try!!


Do you use the rowing machine in your training?  Let's discuss!  :)