Is Rowing More Effective Than Running?

Runners Tendonitis

It might not have a glamorous reputation, and it may not look like the easiest exercise to get to grips with. Still, the next time you’re queueing for the treadmill, there could be good reason to consider a stint on the rower instead. That’s according to Dr. Cameron Nichol, a doctor, former Olympic rower, and … Read more

How to Improve Your Rowing Technique

The Catch on a Lake

Have you ever watched somebody row well and felt frustrated that the meters — or the calories — seemed to fly by for them and not for you? Do you cringe when the workout of the day involves rowing? If you are nodding yes to either of these questions, keep reading. Understanding the rower, combined … Read more

History of the Rowing Machine

Columbia Squad c1910 and c1915

The history of the rowing machine goes back to the 13th century. It’s where the first recorded race boat was found. In its many forms, boat racing was what started the need to train on-shore as well. Different local rivalries around the world had a major influence on rowing machines. Some versions of on-shore rowing … Read more

The 30 Minute Rowing Machine Workout

The rowing machine is one of the most effective yet most neglected pieces of equipment in the gym. The reason for this probably that it takes a bit of practice to get the technique right, but it is essential that you do. Have a look at this before you begin: https://www.youtube.com/watch?v=zQ82RYIFLN8 and then spend a bit … Read more

7 Ways to Spice Up Your Workout

Lacking motivation often causes people to not reach their weight loss goal. The following are some ways for you to make exercise more enjoyable and successful.

  1. Turn on the radio while you are working out. Music will get you moving. It is natural for people to respond to music. When you feel as though you’re dancing to a great song rather than exercising, your workouts will be much more entertaining. When you listen to music while you are working out, it will be fun, and you will be able to keep going. Incorporating music into your workout routine can make time fly by faster so you exercise for longer.
  2. Working out with a friend is ideal. Your attention will be diverted from the effort of the exercise to the conversation at hand, and your workout will go by much quicker. You will be pleased at how much you will enjoy exercising when you do it with a friend.
  3. Distract yourself, and your workout routine will fly by! One option to consider if you have a video gaming console is fitness-orientated games. There are many types of these games. In a game, you might enjoy a number of things like bowling or steering a boat while working out. Boxing with a virtual opponent will be a riot. Video games can make your workout almost effortless, no matter what type of exercise you prefer.
  4. One of the main things that puts someone off working out is the fact that they are doing it ‘in public’. When you have workout clothes that you feel comfortable wearing, it is a huge boost to your self-image. There are a lot of choices for people of all shapes and sizes. There are also tons of colors and styles. Be fun with your choices in exercise clothing, as it will help you feel great about exercising and yourself! Doing this will make you more likely to stick to your workout plan.

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Dynamic R1 Pro Rower Review

Dynamic R1 Pro Rower

If you are looking for a rower with very strong resistance for your home gym application, then the Dynamic R1 Pro Rower will be of great help to you. There are so many rowers in the fitness industry that one may be confused on which one to try on. Some use water, air, magnet or … Read more

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

Austria's lightweight men's double exhausted at the finish line © FISA

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.

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The ultimate guide to the rowing machine

Row Machine Workout

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:

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