|
Using the Concept 2 rower means that you will need some rowing training tips and advice to hepl you get the best out of it.
This ergo will certainly improve both your all round fitness level, as well as improvements in muscular strength and endurance
The Concept 2 rowing machine is probably the most used piece of rower equipment in gyms in the UK. It's not got all the bells and whistles - but it works every time!
There are many rowers on the market, however the only two that I would personally recommend are Concept 2 and the Water rower.
Good technique will certainly help, read the notes in the bodywork's section under heart & lungs for guidelines. So check out our simple training sessions below and print off if you want to use them next time you train.
BEGINNERS TRAINING
SESSIONS FOR CONCEPT 2
SPM = STROKES PER MINUTE. L = RESISTANCE
LEVEL
| SESSION |
SPM |
LEVEL |
METERS |
EFFORT |
AIM |
| ONE |
28 / 32 |
3 / 5 |
600 / 1000 |
EASY |
TEC |
| TWO |
28 /32 |
5 |
2 X 400 |
MEDIUM |
WO |
| THREE |
26 / 30 |
4 |
1000 / 1200 |
EASY |
DIS TEC |
| FOUR |
32+ |
5 / 6 |
3 X 200 |
MEDIUM |
TEC |
| FIVE |
28 / 32 |
4 / 5 |
2 X 500 |
MEDIUM |
WO |
| SIX |
26 / 30 |
4 / 5 |
1200 / 1500 |
EASY |
DIS |
| SEVEN |
32 + |
5 / 6 |
3 X 300 |
MEDIUM |
TEC |
| EIGHT |
28 / 32 |
3 / 5 |
3 X 400 |
EASY |
DIS |
| NINE |
28 / 32 |
4 /5 |
3 X 500 |
MEDIUM |
WO |
TEC = TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS ARMS THEN ARMS AND LEGS.
WO = WORKOUT, AIM TO RAISE THE HEART RATE AND WORK THE BODY'S MUSCLE'S TO A SAFE LEVEL.
DIS = DISTANCE, THERE IS NOTHING WRONG WITH STOPPING FOR A SHORT REST, THEN FINISHING OFF THE REQUIRED DISTANCE. REMEMBER TO WORK WITHIN YOUR OWN LIMITS WHEN DOING ANY EXERCISE PROGRAM.
EFFORT = EASY, LIKE IT SUGGEST, CHILL OUT, TALKING SHOULD BE EASY, YOU ARE ONLY GET USED TO THE MACHINE AND ALLOWING YOUR BODY TO SLOWLY ADAPT.
MEDIUM, YOU WILL GET OUT OF BREATH, AND TALKING IS POSSIBLE, HOWEVER FOR SHORT PERIODS.
HARD, YOU WILL BE GLAD WHEN THE SESSION IS FINISHED, YOU WOULD RATHER NOT TALK, BODY WORKING OUT.
INTERMEDIATES / ADVANCED SESSIONS
Once you have completed the beginner's session, or if you are already a rower, you will realize that you may prefer a higher or lower level, as well as a slower or faster stoke rate. Workout, at a comfortable level for yourself, remembering good technique throughout.
| SESSION |
WORKOUT INTERMEDIATE |
EFFORT |
| ONE |
2,000 METERS CONTINUOUS, RECORD YOUR TIME FOR FUTURE |
EASY / MED |
| TWO |
3 X 500M DO FIRST 300 EASY, THEN LAST 200M FAST UNDER CONTROL |
MEDIUM & HARD |
| THREE |
500M 30 SECONDS REST REPEAT 3 TIMES, SAME SPEED EACH TIME |
MEDIUM / HARD |
| FOUR |
2,500 M AIM PURELY FOR DISTANCE, CONCENTRATING ON TECHNIQUE |
MEDIUM |
| FIVE |
500M EASY THEN 5 X 200 M SPRINTS WITH 60 SECONDS REST |
EASY / HARD |
| SIX |
250M EASY THEN 250 HARD X 4 NO REST IF POSSIBLE TOTAL 2,000M |
EASY / HARD |
| SEVEN |
3,000 M STEADY PACE, LONG STEADY ROW KEEP THE PACE CONSTANT. |
MEDIUM |
| EIGHT |
2000 M RACE PACE, AIM TO KEEP THE SPEED STEADY ALL THE WAY. |
HARD |
| SESSION |
WORKOUT ADVANCED |
EFFORT |
| ONE |
200M 400M 600M 400M 200M PYRAMID WITH 30 SECS REST. |
HARD |
| TWO |
5,000 M LONG HARD ROW, STAY FOCUSED WITH GOOD TECHNIQUE |
MEDIUM / HARD |
| THREE |
5 X 1 MINUTE SPLITS, KEEPING THE DISTANCE WITHIN 10M FROM FIRST. |
HARD |
| FOUR |
3 X 400M 3 X 300M 3 X 200 M REST 60 SECS THEN 45 SECS THEN 30 SECS. |
HARD |
| FIVE |
2,000 M TIME TRIAL, WORK HARD FOR 1ST 1,000M THEN TRY TO MAINTAIN |
HARD |
| SIX |
200M 400M 600M 800M 600M 400M 200M PYRAMID 30 SECS REST |
HARD |
| SEVEN |
30 MINUTE LONG STEADY ROW AIM TO START SLOW THEN INCREASE. |
MEDIUM / HARD |
| EIGHT |
2 X 1 MIN 2 X 2 MIN 2 X 4 MIN ROWS RECORD YOUR DISTANCE |
HARD |
|
