Rowing Machine

Sizzler

Does anybody use this on a dedicated basis (ie more than say 20,000 metres a week).

What sort of gains are you seeing in terms of strength and toning and how do you rate it as a fat burner

ianmc38

Interested in this as well. I've just started doing 1000 metres a day 4 days a week.

wasabi

I've been using one but not for that long, about a month say, and not hugely intensively, so I can't give examples of results.

What I can say about it is it gets my HR right up there with less difficulty than doing so on bike or treadmill, and I can keep it up longer. I put this down to the fact that it's more of a full body exercise. So I reckon it's really good for fairly short duration intense sessions.

Higher intensity training burns a lower percentage of fat for energy during the exercise but the absolute amount of fat burned may be greater than lower intensity, and if you're going hard enough your body will burn more calories later on recovering. For extra evilness you could set up a circuit type thing with sprints on the rower interspersed with crunches, squats, lunges, pushups etc (idea nicked from www.crossfit.com).

When it comes down to it though cardio is cardio, if you're working at a particular intensity for a particular period of time it doesn't matter what machine you're doing it on, the results will be similar.

Oh and finally make sure to set the damper setting to something appropriate, judging by my gym people generally go with 9 or 10 to be gung-ho but do that too long and you might screw up your rotator cuffs. If you're on the concept 2 3-4 is recommended for most people depending on size. I promise you this does not reduce the intensity of the training

This page here explains it well:
http://www.concept2.com.au/news/_news_single.asp?id=381

Sizzler

Nice one. Interesting to note that the resistance has fook all to do with the quality of the session

I've noticed it gets me heart rate up a lot quicker than say running or x-trainer and body screams for a rest a lot sooner...thats not a bad thing!

I just want to get a good workout with some muscle action mixed with some CV so not really interested in mixing the routine, hence still interested to see what gains physical or fitness wise would be got if you give the rower a good lash for a few weeks at decent distances...

PeadarofAodh

As a rower myself I can tell you that you won't find a more honest piece of equipment than the Ergometer (Rowing machine)

What I'd recommend is setting a certain distance to complete (We generally use 5000 metres for a test) and doing that say once or twice a week with some shorter distance, not quite as punishing sessions. You'll notice that your 5000 metre times will get quicker and quicker in a short amount of time.

To mix it up you can try doing 2000/3000 metres x2, taking a break in between the two distances.

narommy

For anybody thst is interested ALDI on Belgard road still had rowing machines and bikes last week. So did Tralee

PeadarofAodh

Aldi...rowing machines...?!

Not meaning to sound like the snobby rower but that's probably the worst idea ever!

LegacyUser

All i know is that the treadmill is the ultimate calorie burner.

davyjose

I know that a lot of Rugby players use them when injured (and fit, but as their main form of exercise when injured), as they combine cardio with explosive muscle power. I think it is the best all-round cardio exercise available.

Superdub2

How bout if you do a good bit of upper body weights and at the moment are trying to get fit for footy so are doing some running, can you fit the rower in there? i was thinking since i did upper body weights yesterday if i did the rower today id take away from the muscle building exercise where as the runnung wouldnt do so much???? and ill be doing weights every second day

MattE

i use the rowing machine to warmup before i do weights n stuff so i dont pull any muscles. works a treat, do 1000m sessions, just 2 or 3 a week n find it defo helps tone u up.

Beelzebub

Yeah great for warming up before weights.
The running on its own is fine.

Sangre

If you're looking for cardio as a means of just burning calories than a treadmill is a much better option.

BossArky

I use rowing to as my cardio when I have ran too much in the past days.

A usual gym session would consist of either a 3 or 5km run followed by weights.

However, if I do this 2 or 3 days on the trot I switch to rowing instead of running.

Sangre

I was in a foul mood today so decided to wreck myself on the rowing machine. Was in bits and felt like puking....sweet!

Cerdito

For me on the rower it's all about the 500m time. I rowed a small bit in college (about 5 years ago) and I only recently started using the Concept 2's again, in my gym.

I started off doing 30min at a 2:20/500m average but have been steadily decreasing it. My last 30min session was at a 2:05/500m average for a distance of just over 7000m.

The majority of people I see on the machines have very poor technique, they seem to follow the contour of their bent knees with the handles rather than keeping their legs straight. And I would echo what was said above about resistance, It doesn't matter - what feels most comfortable is best. I see people with it at the max, who then are only pulling at 2:45+/500m

jaycummins

guys, dont use rowing machines unless you know the right technique. Look up rowing technique on youtube to get it right. i can honestly say, as an actual rower and not just an erger (rowing-machine user), that a rowing ergometer is by far the best form of muscle/cardio workout ever. after about two months on the machines you will notice one hell of a lot of muscle building up. as well as that it gets you very fit. if you are just starting off, dont kill yourself on them, do maybe 10mins at medium intensity or even 40mins at medium intensity. long ditances are the best may to build muscular endurance. as they sy, "mileage makes champions".

good luck