“You are one of the few people I see working out on this machine, and I do mean working vs. sitting.” Was what a woman at the gym said to me this morning.
“Thank you,” was my response. ”It is one of my favorite workouts.”
”I only wish there was more of a workout …” and there, an idea was hatched.
Shift Rowing Machine High-Intensity Interval Workout.
Today’s workout was geared to be 20 minutes but can be customized to your needs.
Please revise this workout to your level of experience.
- 4-5 minutes of warmup 15-20 strokes per minute
- 30 seconds of bringing up the level by 10-15% increase in stroke Focus on leg strength (Burst)
- 30 seconds reduce to comfortable stroke
- 30 seconds bicep curls with legs moving Focus in on arms (Burst)
- 30 -60 seconds reduce to comfortable stroke
- Repeat the above 2-minute segment to work into your timeframe.
As a Corrective Exercise Specialist, why do I like the Rowing Machine?
- It is a full body workout that can be used for cardio and strength training. The Shift Rowing Machine High-Intensity Workout is an easy example of bringing up your heart rate while increasing strength in legs and arm in the burst phase. While your damper setting may be at 1-2 where it feels like you are towing a light boat you can increase that damper setting over time to 10 which feels like you are towing a heavy boat.
- Interval Training with the short burst of energy and lower intensity for recovery is a proven way to work with your metabolism to burn calories not just during your workout time (Approx 200-300 calories for 20 minutes) but over the next 36-48 hours.
- My lower body is proper alignment. With having my feet in the stirrups tightly and with the controls, I am not apt to have my knees or hips turned outwards or inwards so there is less pressure on the medial and lateral meniscus, as well as tendons. Having arthritis in both knees, proper alignment and strengthening of the muscles above and below the knees are imperative to keep me active and healthy. My feet can sometimes turn out on a treadmill which I always feel later.
- The Shift Rowing Machine High-Intensity Interval Workout is easy to remember. 5 / 30×4 / 2
5-minute warmup. 30 seconds burst with legs, 30 seconds lower intensity, 30 seconds bicep curls, 30 seconds lower intensity, 2 minutes cool down.
- You can increase the damper level as well as increase the time to what you have available. You can do it 10 minutes or work your way to 45 if you wish. You don’t need to spend 2 hours in the gym if you don’t want to. This is highly efficient and effective.
While the Rowing Machine is, in my opinion, one of the most underutilized pieces of equipment at the gym, it is not the only workout I do. I still enjoy the lateral movement of dancing, volleyball, and Wallyball.
–Tammy Shaw-Sykes, Certified Personal Trainer, Corrective Exercise Specialist, and Orthopedic Exercise SpecialistPosted on