Rowing is a great workout for the entire body and can be used by people at any exercise level. If you are training for a particular sport, stationary rowing is a great cross-training method to alter the exercise regimen . Rowing can be performed stationary indoors, or outdoors in a kayak.
There are four major components of rowing named the catch, the drive, the finish, and the recovery, where various muscles are used.
- The catch is the back is relaxed, your knees bent and your arms straight. During this stage muscles such as the deltoids, trapezius, hamstrings, calves, triceps among others are used.
- The drive emphasizes the legs, the body swing, and the arm pull. During this process almost your entire body's dominant muscles are used.
- The finish is when the knees and ankles remain constant and the hips complete a full extension. The back muscles are contracting and the upper arms are internally rotated.
- Finally, the recovery is when the arms are pushed forward and away from the body and the knees are bent. During this stage your trapezius (shoulder), triceps, wrist, calves, and hamstrings are contracting.
Reference: http://www.culver.org/students/sports/crew/rowingstroke.asp
Calories burned in 30 min:
- 150 lbs - 243 kcal calories burned
- 200 lbs - 348 kcalcalories burned
Below is a sample workout schedule for an athlete who wants to cross train...
A 40 minute row (or 10,000 meters)
• Row 1 minute hard and 1 minute easy for 40 minutes
• Row 1 minute, rest 30 seconds, row 2 minutes, rest 30 seconds, row 3 minutes, rest 30 seconds, row 4 minutes, rest 30 seconds, row 3 minutes, rest 30 seconds, row 2 minutes, rest 30 seconds, and finally row 1 minute. Then row 3 minutes @ 18SPM, 2 minutes @ 24SPM 1 minute @ 28SPM; for 30-60 minutes (SPM = strokes per minute and is indicated on the rowing machine)