When it comes to indoor rowing, you can do a variety of different style rowing machine workouts. For example, you can do long distance endurance training, short sprint workouts, interval training or pyramid training. Plus, you can race against other rowers.
I’ve included some basic videos below to give you an idea of how to get started. Some of the videos mention a heart rate monitor. You can purchase your own, or some machines include a chest strap or other device in their package.
Rowing Intverval Workouts:
Interval workouts can help you build strength and speed. They also allow you a little more variety than a longer endurance routine where you keep a consistent speed the entire time.
If you don’t know about interval training, you may assume that the “rest” periods don’t count toward your workout. However, your heart rate stays elevated from the sprint session prior. In many cases, your heart rate will be higher than a steady-state cardio session – even during the time that you are “resting”.
You can set your interval at 30 seconds, 1 minute 2 minutes or whatever you choose. Alternatively, you could set your intervals by distance. Just be sure to give yourself enough recovery time in between sets.
Many rowers have the interval setting so that the machine automatically tracks each interval for you throughout your workout. Using the example graph above, you could set your sprints at 30 seconds with 1 minute rest periods, 45 second sprints with 1:30 rest periods, etc… You get the idea.
Here’s more information:
Rowing Endurance Workouts
Longer endurance workouts work better for weight loss. Rather than focusing on speed or maximum effort, concentrate on consistency. In other words, keep a partially elevated heart rate throughout the workout.
A heart rate monitor can come in handy here, but you don’t have to use one. You can track your workout consistency via stroke count per minute or distance pace as well.
In addition, these less strenuous sessions can be a good time to work on your rowing technique. The more that you practice proper form, the less you have to think about it during workouts. Eventually, your body will just do it automatically.
Get more information below:
Rowing Pyramid Workouts
Pyramid workouts provide a challenging cardio workout. Similar to interval training, you switch your pace during the workout. For those just starting to row, pyramid training can provide a good way to figure out a pace that is challenging for you. Especially, since you speed up during the first half of the routine. The video below explains how to do it.
Getting the Best Results from Your Rowing Machine Workouts
If you are looking for exercise routines that you can follow, the easiest and possibly cheapest way to get a variety of workouts right now is to download this $5 guide from Amazon.
It has 20 different workouts, including strength-training routines, weight loss routines and cardio like we mentioned above. With all of these different options, you can have lots of variety to keep workouts interesting, plus challenge your body in different ways.
The ebook (The Complete Rowing Machine Workout Program) also includes additional instructions on rowing technique and how to avoid possible injuries. (Also check out how rowing may help with back pain.
Interestingly, one of the latest trends in exercise classes is indoor rowing classes. Group classes tend to be motivating and encourage competition between classmates. If this is something that interests you, you can find out more here.