Change up your Cardio: Rowing

Over time, our body becomes more and more efficient at our exercise routines.  Change it up to continue seeing great results, and challenging your system.

Today's Cardio Topic: Rowing

Bay Path College has a rowing machine in the fitness center.  Stop in and check it out!

Rowing Benefits

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

• Low-impact (easy on the knees and ankles)
• High calorie burner (because it uses so many muscle groups)
• Great for joint health (joints move through a wide range of motion)
• Upper body (completes the stroke)
• Lower body (the legs initiate the drive)
• Works the back and abs too!
• Superb aerobic fitness (great for cardiovascular fitness)
• Relieves Stress (for overall health and well-being)
• Source: Concept 2 Rowing

Rowing Basics (content from Concept 2 Rowing)

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)

• Extend your arms until they straighten.
• Lean your upper body forward to the one o'clock position.
• Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is at the one o'clock position—shoulders in front of hips.
• Shins are vertical and not compressed beyond the perpendicular.
• Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

• With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
• As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

• Legs are extended and handle is held lightly at your lower ribs.
• Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
• Head is in a neutral position.
• Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.