Here in the Somatox office (the epitome of all things healthy and nice), we all enjoy a bit of daily exercise to keep us feeling good and looking fresh and rejuvenated. Looking around the office, everyone has their own training schedule that they stick to and their core activities depend on what interests them.
Mine is rowing. Using a Concept 2 indoor rower for me, it’s the best all rounder because it’s great fun and can be quite challenging! I’ve been rowing for nearly a year and it’s a key part of my exercise schedule, at least twice a week.
I convinced myself to row on a daily basis, but then the fabulous Patricia Carswell's blog, Girl On The River, focuses on rowing and she kindly parted some excellent advice before I delved further into my-new-found-addiction of rowing. (Her words came just before Christmas, which was the best time to heed her advice as I had consumed far too much on Christmas Day and Boxing Day!)
I had intended on posting this blog earlier in the year, however, I wanted to make sure that the advice I had received was to my body’s liking. 4 weeks later and I can report that it is, so here are her pearls of wisdom.
“How much you row depends on what your fitness goals are and, of course, your current state of health and fitness.
The best thing to do would be to mix it up a bit. You may do:
1 long session (approximately 1 hour) a week at a low rating (18-20 Strokes Per Minute – SPM)
A couple of 30 minute sessions (24-26 SPM)
1 or 2 interval sessions (perhaps 45 seconds on, 15 seconds off – the total number would depend on your fitness levels (30-32 SPM) A firm pressure!
Other tips for indoor rowing, do not have the resistance set to maximum. Beginners think they should set it to 10 but it needs to be at 4 or 5. You’ll get more out of it and will be less likely to get injured.
Make sure your legs are doing the most work and you don’t yank your arms. Don’t go at a very high rate – its not efficient. Ideally, watch a few videos or ask a rower for advice to get the proper technique.”
As I said in my opening paragraphs, I wanted to row daily, however, I was convinced by Patricia and a few others I speak to in the gym that it is only the mega obsessed or the athletes that train like this. I’ve found that rowing twice a week and combining other activities such as mountain biking helps me maintain my fitness. It’s helped me shed weight from my stomach that I was keen to shift and helps clear the mind!