Category Archives: Fitness

Rowing Machines and Fitness

Poor Old Lactic Acid – the Pain is Not His Fault!!

Lactic acid gets some pretty bad press, but it doesn’t exist in the body for more than a few seconds. It is quickly converted into lactate and hydrogen ions and it is these little guys that drop the pH in the muscles making them acidic and painful. This article from World Rowing explains more..

Lactic acid has been cast in the role of nemesis, as the necessary evil to higher athletic performance; not just in rowing, but in many sports over the years. The scientific knowledge, however, has advanced in recent decades and lactic acid seems to play a more complex role than is often assumed.

“First of all,” explains Dr Trent Stellingwerff, lead of Innovation and Research at the Canadian Sport Institute Pacific, “we should call what we are measuring lactate and not lactic acid. Within the muscle, 99 per cent of the lactic acid (LaH) separates immediately into lactate (La-) and hydrogen ions (H+). It is the H+ that is the problem.”

“Lactate is both fuel and metabolic waste product,” says Alex Hutchinson, author of the Sweat Science articles for runnersworld.com. “The body has different ways of mobilising its fuel stores and it all depends on when you need the fuel.”

“When you are performing over your V02 max (maximal aerobic capacity),” says Stellingwerff, “you have to draw on anaerobic metabolism to provide the required energy. A 2000m rowing race is done at 98 to 110 per cent of power at V02 max. This is why rowers produce so much lactate.”

“Professional marathoners, by comparison, run at 85-90% of V02 max and would probably never have a lactate measurement over 4 mmol (millimoles),” he says, “but in rowers it can be around 15-18 mmol and sometimes even a bit higher.”

Measuring lactate, however, is an indirect measure, since it is not the lactate itself that causes the acidosis (or drop in pH inside the muscles). The hydrogen ions (H+) produced with the lactate cause the drop in the muscle’s pH. Normal pH in the body is 7.2, but can drop as low as 6.6 if it were to be measured in rowers after a race, according to Stellingwerff. Continue reading Poor Old Lactic Acid – the Pain is Not His Fault!!

The ultimate guide to the rowing machine

These Olympian-approved workouts and techniques are guaranteed to get you in killer shape without killing your back.

YOU MAY HAVE noticed a rowing machine, otherwise known as an ergometer or “erg,” gathering dust in the corner of your neighborhood gym or as Frank and Claire Underwood’s workout of choice in House of Cards. If you’re a CrossFitter, there’s a good chance you’ve probably even used one in a workout before.

There’s also a good chance you’re using it all wrong.

While the rowing machine is an incredibly efficient, full-body workout that allows the athlete to build aerobic endurance and muscular strength at the same time, a lack of proper technique and training is common among gym-goers and can lead to injuries and misuse. So we asked experts from the number one collegiate men’s crew team in the country at the University of California – Berkeley—Head Coach Mike Teti and Associate Head Coach Scott Frandsen—to give you the lowdown on everything you need to know about the rowing machine. Both are Olympic medalists (Teti is both a medalist as an athlete and a coach) who know exactly what it takes, in the gym and on the water, to get in gold medal-winning shape.

In order to get the most out of your time on the rowing machine you should: Continue reading The ultimate guide to the rowing machine

Best Rowing Machine Training Tips

Rowing for Men

Man with OarMuscle formation and stamina increases with rowing – perfect for men!

Conventional fitness equipment primarily focuses on either the individual parts of the body or specific muscle groups; however, this is not the case with rowing. Rowing is a total body workout, where both cardio and strength are equally trained. Strong resistance at regular short periods will help grow your muscles. Especially the back, arm and leg muscles and the stamina are trained with the help of Rowing. However, training for longer periods improves endurance helping protect you from many diseases that often occur in untrained people of the same age.

Rowing for Women

Rowing workouts tone the individual body parts and burns calories – perfect for every women.

Rowing, not only offers an optimal training for men, but slowly more and more women are also discovering the benefits of rowing for workouts for both muscle strength and aerobic fitness. In contrast to a treadmill or cross-trainer, the rowing machine stresses the whole body. In particular, legs, arms, shoulders, stomach, and the back are functionally trained. Such a strengthening full body workout boosts post training calorie consumption and therefore helps reduce weight.

Motivational Tips

Lose weight & get fit!

Continue reading Best Rowing Machine Training Tips

Rowing Is The New Spinning, Here’s Why

In previous years, spinning was the workout craze. Today, It’s been upgraded to rowing. You don’t want to miss out.

Rowing machines have long been poo-pooed as too much work. However, today, the lowly rowing machine has seen a new surge in popularity. With upgrades in their technology and upgrades in style, the lowly rowing machine has finally found its niche in the exercise world. With water tanks added to give it a more realistic appearance when compared to the real true crewing conditions, the rowing machine is back with a mission. That mission, to give you the rock hard body of the Hollywood icons that you’ve long drooled over. Yes, you too can row your way to a great body all at an affordable cost. Today that lowly rowing machine is the new “spinning” and it’s working wonders on cardio and sculpting bodies. Continue reading Rowing Is The New Spinning, Here’s Why

Watch U.S. Olympians Teach Us Mortals How To Row

At first glance, rowing seems to belong to the well-heeled and faintly evil. In House of Cards the Underwoods stoically row their way into the right fitness level for world domination. The Winklevosses, those large adult twins, rowed big boats at the real Harvard and at the thinly fictionalized Harvard of the The Social Network. Before their time, way back in 1852, Harvard raced Yale in the U.S. first-ever intercollegiate sporting event. Steel magnate Andrew Carnegie built a 262-acre manmade lake in Princeton, New Jersey just so the university’s varsity crew team could have a less crowded place to train.
Continue reading Watch U.S. Olympians Teach Us Mortals How To Row

Why is a Rowing Machine the Best Training You Can Do?

A Workout using a Rowing Machine is versatile and extremely important for the body. Rowing offers an optimal total body workout. No matter you are old or young, male or female, trained or untrained; every individual who wishes to be athletic fit is in good hands with a rowing machine. Discover here the benefits of rowing and the important tips and tricks to be kept in mind for the right training!

 Why is rowing so important?

Rowing offers an optimal total body workout. Indoor rowing is pretty popular and is not only just meant for the top athletes. No matter you are old or young, male or female, trained or untrained; everyone who wishes to be athletic fit is in good hands with a rowing machine.

Discover the positive effects that come along with rowing and why you should also consider investing in a rowing machine! Continue reading Why is a Rowing Machine the Best Training You Can Do?

10 ways to get better on the indoor rower

This is a great article written by the British newspaper The Telegraph just before this year’s Oxford vs Cambridge University boat race. There are a number of ways you can improve your performance on the Rowing Machine  and they’re not just about fitness… although that certainly helps!!

Man using rowing machine in gym

Working out in the gym can help develop your self esteem Photo: © Alamy

The Oxford and Cambridge crews will have to contend with currents, winds and the capricious British weather when they compete in the 161st edition of the Boat Race on the River Thames this weekend, but most people’s personal experience of rowing comes only from the whizz and creak of the humble indoor rowing machine.
Continue reading 10 ways to get better on the indoor rower

Training for The Concept2 2000m Test

There are always a number of questions that arise when talking about technique on the Concept2 or Waterrower rowing machines. Most beginners make the same mistake of using their arms far too early in the stroke and not really putting much leg power into the pull. These are fairly basic errors that can be corrected by getting an experienced rower to coach you or watching a training video such as this one.

This video shows some of the common mistakes

So as you improve and start to work on your 2000m times, finer points of technique start to come into play.
Where should you pull your hand to when on the rowing machine?
Afloat you have to keep the blades in and then feather, wherever that takes your hands. Low for flat water, higher if rigged for rough weather. Most oarsmen seem to keep wrists high aground too, presumably from habit.
But on a grounded erg, no need to lift wrists, it’s much easier to keep wrists flat and all in line with the chain, as Concept2 writes, so that there are no bending moments anywhere. Any extra length from cocking the wrists can only be small and at the expense of small muscle-tendon units in the forearms, so not worth it and possibly risky as noted above. Better save a little time to get in an extra stroke done full body. Continue reading Training for The Concept2 2000m Test

2K on the Concept2 – No Place To Hide!

The British Rowing team has a long and impressive history and a close connection to the Concept2 Rowing Machine. The level of training is beyond what normal human beings like you and me could really contemplate. One of the big standard tests of how good / fit you are is the two kilometer sprint on the Concept 2. All rowers of every standard dread it.  You put yourself on the line, there is no place to hide. Watch the video to see what they think of it.

The Concept2, 2K Test

There are very few sports which challenge the body as much as rowing. That said, it is a safe way to get fit as it does not harm the joints in the same way that running  does. The British Rowing team and pretty much all of the worlds rowing clubs use the Concept2 as their chosen Ergo due to the fact that it is so accurate. You can do the test at sea level in London or on top of the a mountain and the data will still be the same. Continue reading 2K on the Concept2 – No Place To Hide!

Rowing: The New Cardio

Chances are your entire cardio life has consisted of alternating stints on the treadmill, elliptical and bike. You probably thought that would be the best way to burn calories, torch fat and increase your overall fitness, right? Wrong. Turns out you should have been rowing. The oft-forgotten rowing machine burns the most amount of calories in the shortest amount of time with the lowest perceived rate of exertion, while being easiest on your precious, carefully-honed body.

It’s not your fault. You didn’t know any better. And why? Well, for two reasons: First, the poor rowing machine is usually cast to the corner like an unwanted stepchild — an afterthought amidst the more high-profile cardio equipment of treadmills, ellipticals and bikes. Not very motivating. And secondly, you most likely don’t know how to use it. Continue reading Rowing: The New Cardio