Peter Donohoe, who became a master of movement as an Olympic bobsledder, is now a “strength and movement specialist'' at Hydrow, a leading brand of rowing machines. He says rowers are often neglected in training due to the myriad options available in modern gyms, but many of us are missing out on a training tool that can be twice as effective as cycling or running. says. Donohoe's love for rowing machines is also backed by science.
Research shows that rowing can lead to significant reductions in body fat, which means it's good for your heart and can also help with other ailments such as obesity. Rowing has also been shown to increase muscle strength. Here, M&F asks the pros the right questions to help you regain your love of boating.
Is rowing a full-body workout?
“Rowing is a highly effective workout because it uses your whole body, which is why you should give it a try,'' says Peter Donohoe. “It's the only exercise that uses more than 86% of the body's musculature, twice as much as cycling or running. Using a rowing machine effectively takes practice, but the level of intensity is up to you. You don't have to cycle for 20 to 30 minutes to start, like you would on a bike or treadmill. In fact, it's best to start with 5 to 10 minutes so you can maintain a steady rhythm and reinforce good movement technique. is.
“If you're looking to take your workout routine to the next level with new fitness equipment, rowing machines are perfect for tackling all your fitness goals, including improving your cardiovascular health, boosting your metabolism, and building muscle strength. Rowing provides a short, effective, high-energy workout while being safe and low-impact on your joints.”
Is rowing effective for weight loss?
“You use more of your body to do the exercise, and in this case, you use more of your body. The more you row, the more calories you burn,” says Donohoe. “Calories are simply a measure of energy. Rowing, which uses his 86% of the body's musculature, uses absolutely more energy than less movement if he is training. As a result, more You can burn calories effectively.
“The longer you exercise, the more calories you burn. The more intense your workout, the more calories you burn. 10 minutes of high-intensity rowing not only burns more calories; , you'll find that you continue to burn calories for 1-2 hours after your workout. No longer do you need to spend an hour or more on traditional cardio machines to burn enough calories, just 20-30 minutes on an indoor rower You can burn up to 300 calories in just one minute.”
Peter Donohoe lists rowing mistakes to avoid
“They try to do too much, too quickly!” says Peter Donohoe. “Rowing requires coordinated skill, and it takes time to perfect your rowing technique. Start with 2-5 minutes of easy rowing to hone your technique, and once you feel you're getting used to the correct movements, , gradually add 3, 4, or 5 minutes.”
Here are some common movement mistakes Donohoe says to avoid when you're first starting out.
- Rowing with just your arms: In rowing, approximately 20% of the force during the stroke comes from the back and arms, with the legs contributing a significant 60%. Core engagement accounts for the remaining 20% of his.
- Pulling with the arm too quickly: Successful rowing requires precise timing. Beginner athletes often make the mistake of trying to straighten their legs and pull with their arms at the same time in order to maximize power during the drive.
- If you recover too quickly, your knees will bend. The recovery phase from a stroke gives your legs the rest they need. If you bend your knees too early, you'll miss out on this important rest period and fatigue faster.
- When you lean your chest forward, It is important to maintain sufficient length and an elongated spine throughout all four phases of the rowing stroke. The most common cause of hunching is extending the arm too far forward during the catch phase closest to the screen.
- Rush the drive: Drive speed is important, but focus on using the resistance of the handlebars to push through your heels and effectively propel you backwards.
- Leaning too far back at the finish: While maintaining length during the rowing stroke is beneficial, bending your body into a position resembling a scene from “The Matrix” at the back of the rowing machine won't significantly improve your power output. Core engagement is important for stability, but it doesn't directly translate into increased speed, power, or efficiency.
- Lead with your butt on the drive: Doing so puts unnecessary strain on your lower back as you compensate for poor form. Instead, keep your torso and thighs close together during the catch, keeping your trunk in an 11 o'clock position. Start with your heels to effectively create movement and momentum.
Conversely, Donohoe also offered the following tips to adopt to improve your rows.
- Keep your core conscious throughout the entire movement.When your core collapses, it becomes difficult for your body to maintain good technique.
- use the power of your legs: The push or “drive” comes from the legs and buttocks. This is similar to performing a deadlift, engaging your core, stabilizing your posture, and moving your legs to execute the movement.
- Footstrap position is important:The foot strap should be tightened past the widest part of the shoe. Proper foot placement will help you generate more power from your legs and hips.
- Keep your knees flexible.Locking out your legs at the end, especially if you're prone to hyperextension, will overdo it and put unnecessary strain on your knee joints. Keep your movements smooth and strong.
