Regular cross-training is essential for runners, cyclists, and a variety of other athletes. While swimming is often touted as the ideal cross-training activity, a little variety can prove very beneficial. Thus, rowing is becoming increasingly popular among those who prefer to target their arms and core while cross-training. High-intensity, low-impact, and surprisingly fun, rowing is perfect for amping up your usual exercise routine.
An Ideal Cross-Training Activity: The Rowing Machine
The Benefits of Rowing
Like swimming, rowing offers a full-body workout. However, while learning to swim and developing good technique can prove quite time-consuming, rowing is quick and easy to learn. It's also a notoriously high-intensity activity and thus ideal for improving both stamina and endurance. Rowing targets several different muscle groups, including the core, the arms, and the legs. Many rowing enthusiasts report significant improvements in calf and hamstring flexibility after just a few weeks of regular sessions on the rowing machine.
Perhaps the biggest benefit of rowing as a cross-training activity is that it delivers a high-intensity, yet low-impact workout. Outside of swimming, workouts that are challenging, yet easy on the joints are tough to find. By incorporating rowing into your workout routine, you can enjoy all of the cardiovascular benefits of your usual exercise routine while also reducing the risk of injury. What's more, if you're currently in the midst of the rehabilitation process, rowing will help you maintain a high level of physical fitness.
Rowing For Beginners
Many athletes avoid the rowing machine simply because they don't know how to use it. Although the device may seem intimidating, it's actually quite easy to operate. Begin by sitting as forward in the machine's seat as possible and placing your feet in the foot plates. Push with your legs, and then follow with your core. The movement should end with your arms. Avoid the temptation to lean, as this can put a lot of strain on your back. Reverse the sequence of legs, core, and arms to return to your original position. Repeat this entire pattern at a pace of somewhere between 20 and 25 strokes per minute.
Cross-Training Workouts on the Rowing Machine
The way you use the rowing machine may be significantly different depending on whether it is your main workout tool or a complement to your usual running or biking routine. When cross-training, many athletes incorporate HIIT concepts into their rowing workouts, rowing at a higher intensity for shorter intervals and then taking brief breaks. Rowing can also be interchanged with brief sessions on the treadmill or the stationary bike for a full-blown indoor workout.
If used correctly, the rowing machine can be a great addition to any fitness regimen. It is especially useful as a cross-training activity, as it provides an excellent challenge while keeping the risk of injury to a minimum. Each week, swap out one of your usual workouts for a session on the rowing machine -- you will quickly reap the rewards of better cardiovascular health, a stronger body, and best of all, fewer injuries.
