Indoor rowing classes have become quite popular in recent years, with studios in the US. There are some pretty good reasons for this: Rowing is a killer workout, and that means a relatively low impact on your knees, ankles and hips less than other cardio training says Nick Karwoski a nationally ranked triathlete , Rowers and Coaches for Hydrow . .
Rowing is also a full body sport in which the heart rate is extremely high and many different muscle groups are challenged. "From kicking feet to explosively squeezing the legs to the final pulldown of the upper body, all these movements begin with an interlocking core and midsection. Even 1
But getting into the first grade of anything can be tough, especially if it's a high-intensity workout or workout that involves previously unknown machines. To take full advantage of this strength and cardiovascular training, you should know the following before you sit down.
. 1 Wear clothes that are not in the way of rowing.
Your best bet would be either compression gear or anything that is relatively form-fitting. Baggy jogging pants could complain or interfere with your movements on the machine. "I recommend wearing compression bottoms to keep clothes from getting stuck to the wheels of the seat," says Karwoski.
For shoes, use a Cross Training Sneaker that is not heavily padded or bulky. "I recommend wearing a cross-training shoe rather than a ton of heel lift. Since you do not bang on the pavement, you do not need as much support as a running shoe, "says Dustin Hogue, certified personal trainer and head of the studio interval in Chicago
. 2. Check your resistance settings.
As for a indoor bicycle rowing machines have settings that allow you to increase or decrease drag to facilitate or complicate rowing. "Throw it to the highest level and it will feel like you are rowing through mud and it will be hard for you to create momentum, the minimal setting feels like there is no resistance," says Karwoski.  During a rowing class, the instructor will probably say explicitly when to set the resistance levels, depending on the intervals in training, and you will be asked to change it. It's a specific number or an explanation of how it should feel. so that you can choose the resistance accordingly.
A rower powered by a wheel has a lever or knob numbered from 1 to 10, where 1 is the lowest resistance and 10 is the highest Changing the setting changes the amount of air in the internal wheel (the more air, the more resistance you have to counteract) If you use a rowing machine (in some new There will be no resistance from these boutique studios). Resistance changes depending on how fast or slow you are rowing. Therefore, you will probably need to make a few attempts to get a feel for how it works.
If you are not sure how to change the resistance or how If a certain level of resistance feels ask the instructor for help.
. 3 Maintain the correct posture.
Good posture not only helps protect you from tension and injury, it also helps you to generate electricity properly. Sit up, relax your shoulders and keep your core moving. "When rowing, do the same things when holding a plank: your spine is long and your abdominal muscles are tight. Without proper posture, lower back pain will occur, "explains Hogue.
Also, make sure your butt is in the direction of the front edge of the set, so you can maintain a good posture, Karwoski adds Check your posture and make sure you keep your abdominal muscles taut, says Hogue, as you bend and curve your shoulders forward, which can also cause discomfort in the upper back area. 19659019]  There is actually a correct way to put your feet in.
"You want the ball of your foot to touch the platform of the foot pad and the strap should go over the widest part of your foot Foot is important to allow proper flexion of the ankle when sliding up and down, "says Hogue If the straps are too high on the toes, the shins may cramp, he explains, and this can cause pain and possibly injury.
"You want to be able to squeeze your entire foot [rather than] your toes," adds Hogue. If your feet are really tight, sit up, grab the handle, and off you go.
. 5 Watch how you grasp the handle.
You should hold the handlebar (palms down), but not as if you were holding on to it. Try to keep your forearms relaxed, says Karwoski. If you grip too tightly, you will probably tire your forearms quickly.
If you sit in a nice position and keep the handlebar straight, try to keep the handlebars as constant as possible. Then focus on even strokes.
. 6 Strive for full punches and a steady rhythm.
Now for the fun part: learning to actually do the rowing.
Your rowing action "should be calm and even," says Hogue. "One important consideration for rowing is that every shot covers 60 percent legs, 20 percent core and 20 percent arms. If you row correctly, you should feel your glutes, lats, and scapula muscles interlock with every beat, "he adds.
Begin with bent knees, weight in the balls of your feet, buttocks at the heels, and arms extended and Whenever you are in this knee position (referred to as a catch), you want your arms to reach just above your feet, Hogue says, so you should sit tall and lean slightly forward, then roll your feet so that you press with your entire flat foot and stretch your legs, push your butt backwards, and pull the handle to your chest, and if your legs are fully stretched in the blow, just lean your torso back so that your abdominal muscles are pinched and you have perfect movements, says Hogue, then bend your knees and bring your body forward to return to the starting position.
obtain lar rhythm you want to use punches, covering the entire length of the row. It takes practice to get into the rhythm. So do not worry if you do not understand it right away. "The stroke should be an exhalation with a count when you go backwards. For your catch to the front, breathe in for two points. Think of: performance, recovery, recovery, "says Hogue.
Throughout the row, keep the handlebar line parallel to the machine, pulling the handlebars straight back toward your body so that it lies in the middle of your chest When your hips fall on your sternum, your elbows will brush against your chest as you retreat, says Hogue.
7. Remember to create strength from your legs.
Though your arms help you Your legs will do most of the rowing work, so your Legs and Butt will go up in flames. "At the beginning of the stroke, your calves, hamstrings, and glutes are loaded up when your legs begin to close press, the body creates a pulse for the body and arms to stop the passage, "says Karwoski.
At the end of about 10 minutes, you probably feel a Butt, on the legs, burning and your core he says. (In addition to feeling out of breath, of course.)
In general, rowing is an excellent form or cardio and strengthening of the lower body aimed at the posterior muscles of the back of the head, which are often neglected hogue oars is a whole body movement, but these muscles do the brunt of the work.
. 8 Most classes contain higher and lower intensity intervals.
Imagine a rudder class as a HIIT class only a lesser effect. "Rowing is an efficient workout that can be done in a short time. Generally, you use either time or distance [where you] to see how fast you can get your gauges done or how far you can go in a given amount of time, "says Hogue.
"Rowing is usually based on intervals. The classic rowing interval is 500 meters, mainly because it is 1:45 to 2:30 minutes. This is a reasonable time to retire and replicate after a minute of rest, "says Karwoski.
Some workouts are also possible based on the number of strokes, says Karwoski. For example, the instructor may tell you to do 10, 20, or 30 strokes as hard as you can before stopping and resting. You can also leave the rower and perform other recovery exercises such as lunges, squats and planks. "You can also do more endurance-based workouts by repeating intervals over 1,000 meters or over 3 to 4 minutes with recovery," he says. These focus more on longer, even strokes than on faster "sprints" for extra stamina.
. 9 You may be sore after the first couple lesson.
If you're new to rowing, you'll feel uncomfortable after your first lesson (or even after some classes). DOMS is really common when you're doing a brand new workout and challenging your muscles in ways they're not used to.
Unfortunately there is no way to cure DOMS can try to relieve the tightness with some foam rollers or simply do some cardio to improve the circulation in the area and to increase the recovery a little says Karwoski.
You can take a brisk walk Go for a jog on the treadmill or try Yoga and Stretching . All of this will help you find some relief while you wait for your muscles to recover and the wounds to recover . Make sure you rest and recover between the rowing exercises.
If you've got a killer training, it's tempting to repeat it as often as possible. But keep in mind that rest and relaxation are crucial to improving fitness and preventing injuries. "It's always good to alternate harder and lighter workouts in your week," says Karwoski. "I would not recommend maximum effort for more than two days in a row. Your body needs to recover, especially if you use all your muscles, "he adds.
When you return, try to get better. "To get the most out of your rowing experience, track your progress and remember your milestones. How long does it take to row 500 meters? How many meters can you row in 60 seconds? Challenge yourself to make your distance faster and row more meters in a minute, "says Hogue. This will make post-workout pain easier over time, and you'll achieve more with every workout, he says.