When training on a rower, remember to take the following into consideration:
- Your pace (rows per minute)
- The intensity (your heart rate)
- The effort (duration of the workout, or series of exercises)
- The load (the resistance you set it to)
You can start with a mild aerobic training: 18 rows per minute, at 75% of your maximum heart rate. Repeat this 3 times for 5 minutes each time. In total, you’ll train for 30 minutes.
If you want to increase the intensity of your training, try: 24 rows per minute, at 85% of your maximum heart rate. Repeat this twice for 4 minutes each time, adding an extra 8 minutes to your workout.
Here are some other training ideas for more specific fitness goals:
- Losing a bit of fat
You can start off with 2 to 3 sessions per week. Set the resistance to a minimum and row for 30 to 45 minutes. Keep a steady pace without too many interruptions (except if it’s for a drink of water).
- Cardio training
To train your heart, you should aim for 3 sessions per week, focusing on interval training. Alternate between 4 quick (and complete) rows and 1 slower movement, during 20 to 30 minutes.
- Improving your overall fitness
Start with 20 minutes at a moderate but steady pace. For the following 20 minutes, increase the resistance of your rowing machine, and alternate between an increased speed and a moderate speed.
Now you have all the keys to enjoy an effective and safe workout on your rowing machine. Happy rowing!