- Get with the times!
- Simply put, indoor rowing is here. Indo-Row, Orange Theory, Shock Wave, Cross-Fit, City Row — these are all fitness programs featuring indoor rowing. There are thousands of gyms and studios, including NRG 4 Life Fitness, bringing indoor rowing to the forefront of fitness. There’s no gimmick with indoor rowing. Rowing as a sport and activity for all ages has been around for centuries. Its not new and its benefits are numerous and scientifically proven. But it wasn’t until recently that it blossomed within fitness programs thanks to the press who told the story as to why these workouts and their die-hards have had such success with indoor rowing as the ultimate low-impact, total-body toner. Today indoor rowing’s popularity is so strong that even someone as busy as Frank Underwood in Netflix’s House of Cards rows his way to power in Washington D.C.!
- Work over 9 major muscle groups and 80% of your muscle mass with every stroke
- Where else can you find an exercise that could deliver low-impact cardio and strength conditioning to the quads, hamstrings, glutes, lats, core, shoulders, triceps, back and biceps all at the same time?
- The antidote to office hunch
- The rowing movement is quite the opposite of sitting in front of a computer; texting or driving all day long and can counteract the damage of our modern technology and the habits they encourage. Each stroke mimics a leg press, hip hinge and scapular retraction (opening the shoulders) in one integrated movement. It takes the body through a dynamic range of motion that can increase lower back, hamstring, and shoulder mobility. This is an ultimate cross training tool to improve posture for functional living.
- It’s a calorie crusher
- In the average Indo-Row class people burn between 400-800 calories in a little less than an hour — and that’s with a few built in breaks. The big “ah hah” here however, isn’t the number, but rather that we can crush those calories at a lower rate of perceived exertion compared to many other activities that hit that calorie burn rate. In other words, if you wanted to burn 400-800 calories on a treadmill, you;d have to run and take the pounding. For those who are a little deconditioned, overweight, or going through physical rehab, this is magic!
- Give your joints a break
- Rowing is fantastic for injury prevention, rehab, weight loss and cross-training because it’s a low-impact alternative to other activities. For all of us (especially those who are carrying a few extra pounds) the sliding seat displaces weight, reducing stress on the joints. You can build strength and conditioning for a smooth transition to other activities that require impact. For runners, taking interval work onto the rower occasionally can save the knees/ankles/back from pounding while increasing upper body strength, lung power. A little extra bonus? Rowing can produce dynamic flexibility in the hip flexors.
- No experience? No worries
- Compared to learning a new cardio component like swimming or learning new cardio dance moves in a Group Fitness class, indoor rowing is very easy to pick-up. Follow the learn-to-row formula Jay Blahnik and Josh Crosby created called “The 3×3.” Order, Power, and Timing (the major components of The 3×3) is all you need to know to start reaping the benefits of rowing. The key take-away is the initiate the stroke with the legs, not the arms and find rest as you come forward with another stroke. Check out The 3×3 tutorial video offered on www.ShockWaveWorkout.com to get yourself up and rowing in just a couple of minutes.
- Mindfulness
- Sometimes its nice to just escape and get lost in your cardio workouts. For many years fan/air based rowers were the only option at the gym. The WaterRower GX machine, however, has changed the game. This rower uses water as the resistance to give an authentic, smooth feel and the motiviating sound of being out on the lake pulling with the crew. Simply put, the harder you push and pull, the more resistance you feel. You can get lost in the rhythm as you cruise at a nice steady pace, or totally obliterate yourself as you race for the finish line.
Source: Canfitpro Magazine, Sept/Oct 2016