Welcome to heathermcclees.com

It is important to note that the workouts in this series are not intended for competitive rowers or those wishing to race. If you are an athletic rower, you will find many of the benchmarks much too low and you will need to push yourself much harder to get the desired training effect.

If you are a competitive rower, it is best that you seek out an experienced coach or trainer and develop a personalized program.

If you are a new rower, or an athlete who has not been involved in a regular fitness routine, this routine is just what you need to get into shape. The rowing machine is a great way to stay fit, and the rowing workout presented here is an excellent way to get started on the right foot.

This workout is for beginner rowers who are looking to improve their overall fitness without the strain and stress on the body that comes with the higher intensity workouts used by competitive rowers.

As a rower myself, I have drawn from three different sources to create this workout.

• The first is the standard rowing machine workout created by Concept 2, one of the leading manufacturers of rowing machines and ergometers.
• The second source is the beginner rowing program developed by the Concept 2 training department.
• The final source was an article by Don Kuehl in the September/October 2006 issue of Training and Conditioning .

This workout should be performed three times a week. Each workout should last around 20 minutes, including the warm-up period. It is best to perform this workout on non-consecutive days to allow for adequate recovery.

This workout is best performed in a rowing machine equipped with monitors and a heart rate monitor. This is important because it allows you to monitor the intensity of your workout and track your progress.

A good pair of shoes is also important. Your feet need to be properly supported and cushioned or you could be setting yourself up for serious injury. Finally, you will need a rowing machine.

Most gyms have them, and they can also be purchased from home fitness equipment stores. The workout was developed using a Concept 2 rower, which is an excellent machine.

See https://www.bodyscienceusa.com/best-compact-rowing-machine for some other great compact rowing machines

The workout is as follows:

• Warm-Up: Start with a 5 minute warm-up. For the first 2 minutes, row at a low pace as you focus on your posture and technique. For the second 2 minutes, row at a moderate pace and for the final minute row as fast as you can.
• Stage 1: For the first 5 minutes, row at a moderate pace, 45 strokes per minute, or 27 strokes per minute if you are using the Concept 2 rower. At the end of this stage, increase the difficulty to a high pace, 60 strokes per minute, or 36 strokes per minute.
• Stage 2: For the next 5 minutes, row at a moderate pace, 45 strokes per minute, or 27 strokes per minute if you are using the Concept 2 rower. At the end of this stage, increase the difficulty to a high pace, 60 strokes per minute, or 36 strokes per minute.
• Stage 3: Continue with another 5 minute period at a moderate pace, 45 strokes per minute, or 27 strokes per minute if you are using the Concept 2 rower. At the end of this stage, increase the intensity to a high pace, 60 strokes per minute, or 36 strokes per minute.
• Stage 4: Continue with another 5 minute period at a moderate pace, 45 strokes per minute, or 27 strokes per minute if you are using the Concept 2 rower. At the end of this stage, increase the intensity to a high pace, 60 strokes per minute, or 36 strokes per minute.
• Stage 5: Complete two minutes at a moderate pace, 45 strokes per minute, or 27 strokes per minute if you are using the Concept 2 rower.
• Stage 6: Continue with 2 more minutes at a moderate pace.
• Cool-down: Remove any resistance and row at a slow pace for 1 more minute

We hope you enjoy this workout. If you stay consistent you will start to see results in no time.

It is not often that the words "rowing" and "fitness" are used together. After all, few people associate the sport of rowing with the word "fitness".

Rowing is a sport (or pastime) that is more about grace, elegance, elegance, and endurance than about being a fast as possible. However, rowing can give anyone an excellent workout.

Here are some of the reasons why rowing is such a good sport for fitness.

Rowing is a full-body workout. #

Rowing burns a ton of calories during each workout. In fact, a 200lb person can burn more than 500 calories during a one-hour rowing workout. That is more than most people burn during an hour on a treadmill. Rowing can also burn more calories during an exercise than a similar distance run would.

Rowing exercises several muscle groups at once including the quads, hamstrings, and calves (quadriceps, hamstrings, and calves in the back leg) and the abdominals, obliques, and lower back muscles. The rower works the shoulders, biceps, triceps, and forearms during each stroke.

The only other activity that works a lot of muscle groups at the same time is swimming. Swimming also burns a lot of calories, but it can not be done as an intense workout as rowing.

Rowing strengthens your heart #

Rowing is an excellent cardiovascular exercise. It is so good for your heart that it is considered aerobic exercise rather than anaerobic activity. Unlike other aerobic exercises such as running, rowing works your heart for the entire exercise. You do not need to stop rowing and take a break before you feel tired. You will not get tired. That is because rowing is an activity that is less intense than running and cycling and therefore does not require your muscles to take short breaks to recover.

Rowing is also low impact exercise. #

Unlike running where each step jolts your knees and hips, rowing is a smooth and continuous activity where each full rowing stroke is a complete muscle contraction. This also reduces the impact on your body.

Rowing is an excellent calorie burner #

Rowing is an exercise that is great for your heart and burns calories. However, when it comes to burning calories, rowing is actually less effective than running. Running will burn more calories than rowing. A 180lb person running at a speed of 10 miles per hour can burn more than 700 calories during one hour. That is more than a 200lb person can burn during one hour of rowing.

Running is also a less intense workout than rowing. This means that a person can run at a very fast pace for a long time and not get too tired. The endurance required to run at a fast pace makes running an excellent activity for burning calories.

However, the fact that running is a more intense workout than rowing means that a person will tire out faster. Running will also burn more calories than rowing. So, if you want to lose weight, then you should not neglect your rowing routine.

Conclusion #

Rowing is great for:

• Improving your cardiovascular health because it trains your heart to work more efficiently.
• Improving your endurance and your ability to work longer and harder without getting tired.

It's a shame we don't eat well, but it's also our fault.
If we all ate well, that would be the best way to improve our health and build happy communities. Imagine how much happier we would be if we ate good food.

The problem is that we don't eat good food. We eat too much sugar, salt, starch and fat. We eat food that is poor quality or has been processed or treated in some way.

We make the choices about what we eat, and we're responsible for the consequences. Partly because of our choices, we have an epidemic of obesity, diabetes, heart disease and cancer.
Our unhealthy eating is not just a personal problem. It's a public health problem. It's also a huge economic problem, and it's a problem for our communities.

The costs of obesity and poor health are enormous, and they're growing. We're spending billions of dollars treating diseases that are preventable.
Some of the symptoms of poor health are obvious: weight gain, high blood pressure, excess fat around the waist and metabolic syndrome. But the long-term effects of poor nutrition are more serious, including increased risk of heart attack, stroke, type 2 diabetes, cancer, dementia and premature death.
Our poor health is having a big impact on the economy. Businesses have to cope with the costs of poor health among their employees. They're also paying for the health costs of their customers.
The costs are concentrated in our big cities. Auckland and Wellington, with their higher incomes, have higher rates of obesity and diabetes.

We're also unhealthy as a community. We're not as fit or as happy as we could be, so we're less productive. Our social capital is eroded.