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“Surely a workout needs to be at least an hour long to be effective”. Wrong! When it comes to sport, consistency is key. Forget the notion that you need to rack up hours and hours of training to see any benefit. This is the best way of putting you off sport and leading you to quit. In terms of results, it's much better to do regular short sessions than the opposite.

cross trainer objective

[1/] ROWING: THE RIGHT PACE [dash]

To get an effective workout on a rowing machine, you need to set the right pace. A common mistake is to spend the same number of counts driving as you do recovering. This is much too fast, and will lead to you performing the exercise incorrectly. To optimise your movement, the drive phase should last for one count, and the recovery phase should be two counts. Keep this rhythm in mind to stay on track.

[2/] SETTING YOUR GOAL [dash]

Want to lose weight? Tone up? The type of workout you do will depend on your goal.

To lose weight (intermediate)

5 minutes of warming up your joints (wrists, knees, elbows, hips and back).

5 minutes of rowing at a regular but gentle pace to warm your body up.

20 minutes of HIIT (High Intensity Interval Training) with 2 minutes of intense effort followed by 2 minutes of recovery rowing.

5 minutes of stretching your muscles to get them back to their initial shape. Stretch your back, biceps and quads.

 

Our tip:

Drink throughout your workout to avoid getting dehydrated, running out of energy, and having aching muscles over the next few days!

Goal of losing weight with the help of a rowing machine
CROSS TRAINER GOAL

[3/] SCHEDULING YOUR WORKOUTS IN ADVANCE[dash]

A one-off rowing workout won't do any good. To really benefit from it, you need to make it a regular part of your routine. To be sure that you won't skip any sessions, we recommend scheduling them in advance. For example, you could sit down each Sunday to plan out your workouts for the following week based on your availability. This means that, when it's time to train, you've got no excuse!

[4/] THE RIGHT KIT FOR MAXIMUM COMFORT[dash]

When rowing, it's important to wear the right kit. You want to be wearing clothing that dries quickly, that won't chafe, and that lets you move freely. There's nothing worse than trying to train with trousers that are slipping down and a T-shirt that's rubbing uncomfortably against your armpits. With comfy clothing that's suitable for your sport, you'll be able to train more effectively. And let's be honest, a nice outfit that fits well just gives you so much more motivation.

As you've seen, a lack of time really isn't an excuse for skipping your rowing workouts. Even if you only do 30 minutes two or three times per week, you're sure to see results. All you need to decide is whether to train in the morning, during your lunch break, or after work. Let's get rowing! :)

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