How about rowing machine exercise?

A rowing machine is an exercise machine that imitates the action of rowing a boat. People who love to exercise may spend money to buy a rowing machine and put it at home. They can exercise on it when they are bored or after meals to promote physical activity and help digestion after meals. However, for some beginners, they may not know much about the usage and exercise mode of the rowing machine. So what is the correct way to exercise on a rowing machine? Let me tell you the real answer to this question.

Stroke rate (SPM): The number of strokes per minute, with each pull counting as one stroke.

Every 500 meters/minute: Calculates the time required to row 500 meters based on the user's current speed (including resistance and stroke frequency); and automatically switches to the time elapsed from the start to now.

Distance: The distance rowed from the start to now.

Calories: Estimated total number of calories consumed from start to now.

Number of strokes: The total number of strokes, one pull counts as one stroke. Heart rate: heart rate, requires an external heart rate belt.

Basically, the most commonly used mode for Sibot is the standard mode (normal mode), which means free control of resistance intensity. Because this mode can be changed according to your needs, it is the most free to implement!

The following are several modes that Sibot adjusts during self-training.

1. Aerobic training

Adjust the resistance to 6 and row continuously for 30 minutes, or set a total goal of 2,000 meters. Both settings have their own advantages, just like setting the distance or time for running training, different effects will be achieved due to different paddling frequencies (cadence).

If you know your aerobic limit, you can adjust it based on your own feelings; if you are not sure about your aerobic limit, it is recommended that you use a heart rate belt for additional assistance.

(It takes 35 minutes to row 2,000 meters, which shows how brave Statham is to row more than 2,000 meters in 10 minutes! However, Wang also mentioned that this rowing machine feels slower than the rowing machine he used in his previous competition. So if you want to compare the distance and time displayed by the rowing machine, it is limited to the case of using the same model.)

2. Anaerobic training

Adjust the resistance to 16 and continue rowing for 1 minute; adjust the resistance to 14 and continue rowing for 2 minutes; adjust the resistance to 12 and continue rowing for 3 minutes; adjust the resistance to 10 and continue rowing for 8 to 10 minutes. (The speed will be adjusted according to the situation)

The above four modes adjust the training time due to different resistances and have different purposes. We will not discuss them here for now, but the most important thing is to provide variety in the training process to make the training less monotonous.

On the other hand, sometimes Sport will change the time listed above to distance, the main purpose is to train anaerobic (lactic acid) endurance or muscle endurance.

3. High-intensity interval training

Adjust the resistance to 16 (maximum), the faster the speed, the better, row continuously for 100 meters, then rest for 1 minute, and repeat 5 sets.

Don’t underestimate this training mode. Sibote tried to keep the stroke frequency between 17 and 19 (actually he wanted to keep it at 20 but couldn’t…), and he almost collapsed by the end!

Attention! Please use this mode within your capabilities!

4. Explosive power training (coordination training)

Adjust the resistance to 4, row at the fastest speed for 30 seconds, then rest for 5 minutes, and repeat 3 sets.

When paddling at a high speed, it is easy for the body and feet to move back at the same time. At this time, coordination is needed. The more coordinated you are, the faster you can go.

Note! It is not recommended to perform explosive training when the posture is not completely fixed, as it is easy to get injured!

5. Speed ​​training

The distance of rowing competitions is more than 500 meters, and the longest is 2000 meters. It uses a lot of your aerobic system to supply energy, so you can't always maintain a high stroke rate.

Therefore, how to maintain a fixed stroke frequency under different resistances for a long time is the main axis of speed training. At this time, you may need the assistance of a built-in program.

The built-in program is set to jump one grid every 100 meters, so as shown in the figure, this mode is a cycle of 100 meters for each resistance level 1, 3, 5, 7, and 9.

This is the speed training mode most commonly used by Sibot, and its main purpose is to "maintain a fixed paddling frequency under different resistances." In this mode, the program will automatically change to increase the resistance every 100 meters you row, and return to the initial resistance after every 500 meters.

You can fix your stroke rate at around 25 and then try to complete a full circuit (500 meters) maintaining 25 SPM regardless of the resistance changes.

Through the editor’s introduction to the exercise methods of rowing machines, everyone’s understanding of rowing machines has deepened. In fact, it seems that the rowing machine is really a good helper for physical exercise, and it is also very convenient to exercise at home. It’s just that the rowing machine’s exercise method lacks the sense of balance on the water of real rowing, and there is no need to worry about capsizing. People who love exercise can also make a table of their exercises, which is also a good method.