Indoor Rowing
Using the Concept II rower is a great way to improve your all round fitness, muscular strength, and endurance. Of the many rowers on the market, the Concept II and the Water rower stand clear above the others. Good technique is essential so read the notes in the bodyworks section under heart & lungs for guidelines, or watch this video clip for some useful tips.
BEGINNERS TRAINING SESSIONS FOR CONCEPT 2 ROWER
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TEC = TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS – ARMS THEN ARMS AND LEGS.
WO = WORKOUT, AIM TO RAISE THE HEART RATE AND WORK THE BODY'S MUSCLES TO A SAFE LEVEL.
DIS = DISTANCE, THERE IS NOTHING WRONG WITH STOPPING FOR A SHORT REST, THEN FINISHING OFF THE REQUIRED DISTANCE. REMEMBER TO WORK WITHIN YOUR OWN LIMITS WHEN DOING ANY EXERCISE PROGRAM.
EFFORT= AN EASY WORKOUT, DESIGNED TO GET YOU USED TO THE MACHINE AND ALLOW YOUR BODY TO SLOWLY ADAPT.
MEDIUM, YOU WILL GET OUT OF BREATH, AND TALKING IS POSSIBLE, BUT ONLY FOR SHORT PERIODS.
HARD, YOU WILL BE GLAD WHEN THE SESSION IS FINISHED, YOU WOULD RATHER NOT TALK.
For experienced rowers or those who have completed the beginner's session, you may prefer a higher or lower level, as well as a slower or faster stRoke rate. Workout at a comfortable level, remembering to always use good technique.
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