Concept 2 Rowing Benefits

  • Posted by a hidden member.
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    Aug 09, 2016 10:20 PM GMT
    I train on this machine for up to 32 minutes per session to burn a round number of 330 calories. I normally use this rower three times a week giving a weekly total of 96 minutes. But this makes up part of the gym session recommended by my Doctor, about 18 months after a major cardiac procedure.
    Although I enjoy exercising on this piece of equipment, I love to know the benefits of this kind of activity.

    2i8j1wk.jpg
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    Aug 11, 2016 9:50 PM GMT
    ^
    I've got that Concept 2 model. Rowing is one of the best full-body cardio workouts there is. It could be considered the perfect exercise, as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running.
  • JerseyJock

    Posts: 79

    Oct 12, 2016 6:46 PM GMT
    It also works part of your chest and gives the legs a workout. I use it as a warm up in the morning before my routine. Love it.
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    Nov 13, 2016 9:16 PM GMT
    I've only recently started going to the gym and a few days ago I decided to try it out. I definitely like it and I will try to incorporate it in my workouts. Could any of you post what setting you keep it on(10?), how long would you reccommend I used it for and an average speed you try to stick to. The one at the gym I go to shows time per 500 m
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    Nov 14, 2016 11:35 PM GMT
    mt4561 saidI've only recently started going to the gym and a few days ago I decided to try it out. I definitely like it and I will try to incorporate it in my workouts. Could any of you post what setting you keep it on(10?), how long would you reccommend I used it for and an average speed you try to stick to. The one at the gym I go to shows time per 500 m


    Don't make the mistake of turning it up to the highest setting. The 3-5 range is just fine for a cardio workout. Like any aerobic workout, you should be aiming for 20+ minutes of steady-state exercise. Thirty minutes is a good time for me. I usually end up doing 40 min including 5 min warm-up and 5 min warm-down. Do watch your technique though. You should be aiming for a smooth efficient flow and not cranking away like some demented galley slave (as you see so many people doing at the gym). Check out the Concept 2 website for tips.
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    Nov 19, 2016 12:47 PM GMT
    There are lots of good videos on YouTube to guide you on how to set the machine and technique. For a lot of people 4-6 is the damper setting. The setting is not a measure of how difficult the row will be. That is dependent on the energy you put into the stroke which determines resistance. And really do make sure you get your technique right. Practice, practice, practice at a slow pace and film yourself to see how you are doing. Basic errors are not using the legs to push, leaning back too far and leapfrogging your knees with the handle when you return to the start position. More subtle things are not having your core positioned correctly which I find reduces your effectiveness about 20% and is easily overlooked. As with any cardio get in some interval training to maximise benefits v time spent but don't do this too often.
  • Rower1950

    Posts: 72

    Nov 22, 2016 2:40 AM GMT
    mt4561 saidI've only recently started going to the gym and a few days ago I decided to try it out. I definitely like it and I will try to incorporate it in my workouts. Could any of you post what setting you keep it on(10?), how long would you reccommend I used it for and an average speed you try to stick to. The one at the gym I go to shows time per 500 m



    The time per 500m is called a split in rowing. It's a useful measurement to record and mark your progress. A split of 1:30/500m is damned fast. With a split of 2:20/500m you can keep up with competent recreational masters. Build slowly and watch your technique. Concept 2 has some excellent videos. Pay attention to the advice they provide. The details will help you improve and prevent injuries. http://www.concept2.com/ Look for "indoor rowers" then" training" videos (I tried posting a direct link but it didn't work).

    If you can find some one-on-one coaching from someone who knows the sport you'll be ahead. Avoid taking advice from trainers who don't. These machines are more often abused than used properly at the gym.

    The guys who told you to set the damper in the 3-5 range are right on. I would say 1 to four with five being the absolute max. You can even take it down to zero. The intensity of your workout is dependent on how hard you pull, not the drag setting. You can set the drag more accurately using the C2 monitor than you can with the damper handle, but that isn't important at this stage.
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    Nov 26, 2016 12:50 AM GMT
    I have forgotten to mention this on the opening post: That I always set the damper to 7, with the monitor choice set to "Just Row".
  • Rower1950

    Posts: 72

    Nov 26, 2016 5:30 PM GMT
    NotThatOld saidI train on this machine for up to 32 minutes per session to burn a round number of 330 calories. I normally use this rower three times a week giving a weekly total of 96 minutes. But this makes up part of the gym session recommended by my Doctor, about 18 months after a major cardiac procedure.
    Although I enjoy exercising on this piece of equipment, I love to know the benefits of this kind of activity.

    2i8j1wk.jpg


    The benefits depend on the type of training you do on the machine and the goals you set: general fitness, endurance, increase VO2 max, speed, etc. Poke around the Concept 2 website. Besides excellent tips on technique, it also has training plans to help you accomplish your goals.

    Rowing can be either a team or individual sport. You can train with a group under a coach at a rowing center, or by yourself. Finally, the C2 website has an on-line log book where you can store your erging results and rank yourself against other rowers as you progress.
  • Rower1950

    Posts: 72

    Nov 28, 2016 10:45 PM GMT
    Check out the C2 Holiday indoor rowing challenge!

    https://log.concept2.com/challenges/holiday
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    Nov 29, 2016 12:23 AM GMT
    Rower1950 saidCheck out the C2 Holiday indoor rowing challenge!

    https://log.concept2.com/challenges/holiday

    I know it's not for everyone - need to be near a body of water - but actual rowing of some sort of craft on actual water will give more benefits - arms, back, legs, torso, and all the muscles therein.