Ever used the rower ?

Have you ever thought about a rowing training  programme with specific rowing exercises to strengthen  your lower back, legs and arms? Why not check out  ours with the help of a rower.  When you’re looking at a rowing training programme,  first look a body areas your training.

 Specific exercises for rowing can help with your  rowing technique and strength, so why not read our  detailed information in the following pages.  Using the rower means that you will need some training  tips and advice to help you to get the best out of it.  This ergo (rowing machine) will certainly improve both  your all-round fitness level, as well as improve your  muscular strength and endurance. 
 The Concept 2 rowing machine is probably the most  used piece of rower equipment in gyms in the UK. It  does not have all the bells and whistles that some other  rowing machines have, but it works every time!  So check out our simple training sessions below. 
 BEGINNERS TRAINING SESSIONS 
 SPM = strokes per minute. 


= resistance level 
SESSION   SPM    LEVEL   METRES      EFFORT    AIM 
ONE      28/32   3 / 5  600 / 1000    EASY      TEC 
TWO      28/32   5        X 400       MEDIUM    WO 

SESSION   SPM    LEVEL   METRES      EFFORT    AIM 
FOUR      32+    5 / 6   3 X 200     MEDIUM    TEC 
FIVE    28 / 32  4 / 5   2 X 500     MEDIUM    WO  
SIX     26 / 30  4 / 5  1200 / 1500  EASY      DIS  
SEVEN     32+    5 / 6   3 X 300     MEDIUM    TEC 
EIGHT   28 / 32  3 / 5   3 X 400     EASY      DIS  
NINE    28 / 32  4 /5    3 X 500     MEDIUM    WO 

TEC = technique, concentrate on your technique,  remember legs arms, then arms and legs.  
WO = workout, aims to raise the heart rate and work  the body’s muscles to a safe level.  
DIS = distance. There is nothing wrong with stopping  for a short rest, then finishing off the required distance.  

Remember to work within your own limits when doing  any exercise programme. 
 Effort: Easy – chill out, like it suggests. Talking should be easy.  You need to get used to the machine and allow your  body to gradually adapt.  
Medium – you will get out of breath. Talking is possible,  but only for short periods. 
 Hard – you will not want to talk as your body works out,  and be glad when the session is over.