Effective Rowing Workout For Beginners

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.