Row Your Body into Shape
You’ve got to have both the heart and stroke if you plan to make rowing a serious part of your workout—the amazing results are well worth the intense commitment levels. Condition the whole body and engage every major muscle group and you don’t even need to get wet. One look at the finely sculpted physique of a competitive rower tells you all you need to know about this compelling exercise, which is ideally suited to the human form.
Rowers have the distinction of being, if not the fittest athletes in the world, certainly among the best proportioned. Their powerful legs are complemented by well-defined shoulders and arms, which are perfectly tapered from the smooth, rhythmic action of the stroke. Rowing is a whole-body exercise, one that also happens to be low impact, minimizing wear-and-tear on the joints “It is one of the few exercises that engages the entire body,” comments Dr. Volker Nolte, coach of the University of Western Ontario, men’s rowing team in London, Ontario. “Literally every muscle in the body is working. It has an outstanding advantage over most other sports. Very few provide the same benefits; cross-country skiing is one, and swimming is another. As is the case with any exercise, the greater the range of motion the better it is. In rowing you’re using lower back muscles, upper leg muscles, arm muscles, and shoulder girdle muscles, so it’s a pretty complete body workout.” And with the new generation of rowing machines, also called rowing ergometers—water is entirely optional since the best among them come impressively close to duplicating the on-water experience. The rowing machine is an indispensable feature of both rowing clubs and health clubs—rowing at the gym is a superb conditioning experience and in some ways a preferred alternative to working on water. Al Morrow, coach of the Canadian Women’s rowing team (www.rowingcanada.org) explains why: “…That’s one of the biggest advantages of the rowing machine; you’re using all the same muscle groups you do on the water, and you’re using the same aerobic supply system. Where it’s different is that you have none of the balancing factors that you do on the water, and no timing issues with another person, or blade work to concern yourself with. These three skills make rowing on the water much more complex, but in all other areas, the physiology, the mental side of it, and use of muscle groups, it’s very similar to rowing on the water.” The ability to work more muscles simultaneously in a single rowing motion is virtually unprecedented when compared to other forms of exercise. Even the flexor muscles in the fingers and thumb get a workout. Accessible to just about everyone, rowing is also a great boon to the heart muscle and a wonderful fat-burner.
Row, Row, Row:
Technique is paramount: Just as you would in a boat, reach forward to begin the stroke, drawing your abdomen toward your thighs with arms fully extended, hands gripping the handle. Now, initiate the power phase of the stroke, pushing back with your legs, your hands and arms following naturally, the handle pressing into your abdomen at the finish. Repeat at a controlled pace, preferably exercising on one of the machine’s lighter settings. “Always use a lighter tension,” advises Morrow. “The lighter the load the kinder it is to your lower back. And it feels more like the water. The load is light on the water. Heavy tension is hard on the back and it doesn’t feel right to rowers coming off the water. Rowing is primarily an aerobic sport. The most important physiological trait of a rower is endurance. They must develop the ability to pull over and over again. Build an aerobic base. Don’t load up. When you’re rowing you want it to feel light. Think of tapping a tire down the street. That’s the sensation you want to feel.” Rowing does place stress on a number of areas, particularly the lower back, which is subject to pressure from overreaching. Wrists represent another point of vulnerability, due to constant manipulation of the handle. Amy Fletcher, a fitness education specialist at the University of Iowa in Iowa City, and a former competitive rower, urges people to protect against overuse injuries: “It’s important to strengthen the lower back through extension exercises such as an alternate leg and arm lift (laying face down on the ground or on all fours). Additionally, stretching the lower back is important, so I recommend the yoga cat and cow stretches. I also suggest stretching the hamstrings.” The agreeable rowing motion can be addictive, but like any exercise should not be done to excess. Ideally, incorporate rowing into a cross-training program—a mix of exercises is the best protection against injury.
Making a Splash:
Unfortunately, outdoor rowing is something of an elitist sport, due to exorbitant costs and limited availability. Large, calm bodies of water are required to safely row, leaving few appropriate venues. On the plus side, clubs are usually very welcoming, and offer well-developed, learn-to-row programs. Here are a few points to consider before finding your water wings: Swimming ability is a prerequisite. Narrow sculls are inclined to tip, especially with a beginner onboard.Rowing on water takes much longer to learn than on a machine because of the intricacies of balance and oar handling.It’s best to learn on a single scull, which will enable you to proceed at your own pace. It helps to be tall—the taller you are the more efficient your stroke.
