Did you know that the rowing machine is one of the oldest machines for exercising? The military initially invented it for the training of soldiers. Since then, it has gone through various upgrades and changes and is now used as an effective form of training for water rowing and fitness. The benefits of the rowing machine are numerous and include increased cardiovascular capacity, improved mind-body connection, power, and endurance. It burns a ton of calories and can increase power in about 86% of the body’s muscles. Many studies have also revealed that rowing machines may help build stamina, and this article will explain how you can build endurance using the rowing machine.
Understanding the Basics of Using a Rowing Machine
Working out shouldn’t be boring, and one of the ways to spice things up is by changing your patterns. For example, if you’ve been using the treadmill nonstop, a rowing machine would be a fantastic way to break up the monotony and challenge different muscle groups.
Each row has four steps, which every beginner should master to begin their journey in rowing.
The Catch: In this step, you’re getting into position. It would help if you sat upright with your arms and hands stretched forward. Bring down your shoulders, brace your core, lean forward a little, and keep your back tall.
Time to Drive: Use your hands to pull the handles towards your chest. the bar doesn’t have to touch your body and should land somewhere above your belly button. Your legs and glutes should be doing most of the work here. Push with your LEGS!
The Finish: This is the opposite of the catch position. Your shoulders aren’t straight anymore but leaned back while your legs are straight. You don’t stay in this position for long.
Recover: The plan here is to get back into the catch position, so you do the reverse of the drive exercises and return.
Rowing Routines to Help Build Stamina
After you master the basics, the next step is to learn rowing exercises that can help build endurance. Some popular routines include:
1. Sprints (after a casual warmup)
- 30 seconds max speed
- 30 seconds rest
- 40 seconds max speed
- 20 seconds rest
- 30 seconds max speed
- 30 seconds rest
- 20 seconds max speed
- 40 seconds rest.
Repeat interval cycle three to 10 times, depending on your fitness levels
2. Row/Run/Ride Circuit
- Row three minutes at 75% pace
- Run on treadmill or outdoors for three minutes at 75% pace
- Ride a stationary bike for three minutes at 75%
REPEAT
3. Row/Strength Circuit
- Row 3 minutes
- 20 burpees
- Row 3 minutes
- 20 Squat 360
- Row 3 minutes
- 50 Russian Twists
- Row 3 minutes
- 40 lunges
- Row 3 minutes
- Mountain Climber Madness
As your intensity builds up, the timing reduces, which can help you quickly build stamina.
4. Burpee Blast Routine
After a warm-up, hop onto your rowing machine and row for two minutes. Take note of the number of calories lost during that blast, then do ten burpees.
After the burpees, get back on the rowing machine and continue rowing until you hit the number of calories you lost in your first two minutes row. Then take a pause and do nine burpees this time.
Keep reducing the number of burpees you do, and don’t stop rowing until you reach the set calories. You can rest and start the challenge again when you get to one burpee.
This challenge will help you build endurance while building up muscles and working on your core.
5. The Calorie Count Up
The goal here is to reach a higher goal within a one-minute interval. It starts slow and ends with a bang. First, you set your rower to count one-minute intervals. Then get on it and try to reach five calories within that minute.
Rest until the rower starts counting. Try to reach six calories in one minute. Continue adding one more calorie until you reach your limit. Work for up to fifteen minutes per session.
Key Takeaways
The rowing machine is a fantastic tool to help you build endurance
Keep rowing workouts exciting and engaging by incorporating intervals and cardio or strength training circuits.
As you get familiar with rowing, feel free to create your endurance routine. Figure out the best timeframe, intensity, and pattern for you. Have a goal in mind as you work out. This will help you remain dedicated.
