Get Rowing!

Rowing, enough said. One of the best forms of cardiovascular exercise there is. It’s right up there with intensity of competitive swimming and the “thump right out of your chest” high heart rate of the Jacobs ladder. But it is often overlooked because of how hard it is to train with and the high energy output needed to perform it. It’s hard because it requires you to use every major muscle group in the human body throughout every motion. It’s hard because it is an exercise with one of the highest metabolic equivalent ratings (METS) out there. It’s difficult because it works.



The National Strength and Conditioning Association describe the benefits of rowing as follows: positive effect on insulin secretion, increased bone mass densities, lower resting heart rate, lower blood pressure, increased oxidative capacity of the muscles, decreased risk to all forms of heart disease, a shift in the lactate threshold to allow fat to be used as fuel for longer periods of time, increased aerobic and anaerobic capacity, better body composition over time, a stronger posterior chain, and if done correctly can reinforce good posture, ect…. I apologize for the long list, I could go on all day, but you get the point here. More bang for your buck. Rowing is highly metabolic, which equals higher cardiac output and burning significantly more calories compared to other forms of cardio. Plus you are using your calves, hamstrings, quadriceps, glutes, hips, abdominals, obliques, erector spinae, lats, deltoids, rhomboids, biceps and triceps. I’m pretty sure you add all that up and you have got yourself one hell of a workout.



This is why we have decided to bring back the ChrisFit Rowing Challenge again. This time around we are doing a 2k challenge. Everyone will have an opportunity over the next two weeks to row their best 2000 meter time. You will also record your 500m split times. Once that is recorded, you will have 4 subsequent chances over the next month to beat your original 2k time. Prizes will be handed out for the fastest times, both male and female. The best prizes of all don’t only go to the first place finishers though; they go to everyone that participates. They are the strength, power, speed, endurance, and all of the benefits mentioned above that you will gain from being a part of this challenge.



If you’re wondering where to start and how to train for this event, I have included a couple simple workouts to help you get started. Remember, you can never go wrong with the principle of specificity. It states that the best way to train for a specific task is to perform that specific task. So practicing a 2000m row would definitely be a good option. Here are some other ones:



#1) A 5 minute warm-up, followed by a distance row of 5000m (use a 1-5 intensity at a stroke rate of 20-30 per minute). End with a 5 minute cool down. It’s always a good idea to train with a distance that is a little bit farther than your goal will be. This holds true for running, marathons, triathlons, ect… I will make the shorter distance seem much easier when it actually counts.



#2) A 5 minute warm-up, followed by 10-15 250m sprints (use an intensity of 5-10 and the fastest stroke rate you can get.) Rest 45-90 seconds between sprints. End with a 5-10 minute cool down. The higher intensity you get from the sprints will help you when it’s time to record your best 2k. You will have better endurance and energy output throughout the entire sprint.



Finally, remember: Go hard and have fun. That is what rowing is all about.



Nick Johnson