Article
Card image cap for article

Improving Fitness with the Concept 2 Rowing Machine

Physical fitness

6/2/2024

Comprehensive Training

Rowing is one of the best exercises for improving cardiovascular health, building muscle strength, and burning calories. I have been using the Concept 2 rowing machine for over 9 years now, and I can say that it has made a huge difference in my fitness level and well-being. In this article, I will share how I use the rowing machine, what benefits I have gained from it, and some tips for anyone who wants to try it out.

How I Use the Rowing Machine

The Concept 2 rowing machine is a simple but effective device that simulates the motion of rowing on water. It has a flywheel that provides resistance, a chain that connects to a handle, and a seat that slides on a rail.

The machine also has a monitor that displays various metrics, such as distance, time, strokes per minute, and calories burned. The machine can be adjusted to different levels of resistance, depending on the user's preference and ability.

Frequency of Training

I use the rowing machine at least twice a week, for either a distance of 2 500 m (appr. 11 ½ min) or for a fixed duration of 20 min. On weekends, I sometimes row 30-40 min with a little distraction from a TV program. I try to maintain a steady rhythm of strokes, breathing deeply and evenly. The frequency lies in the range of 24-26 strokes per minute.

Good technique is Important

It is important to focus on the quality of each stroke, using the legs, core, and arms in a coordinated way. The leg muscles are much stronger than any other muscles and thus contribute more to the stroke power than the arms. Therefore, it is vital during the beginning of the stroke phase to first push the legs while keeping the upper body at a slightly forwarding angle. Only when the legs are straight then the upper body moves into the upright position (see figure).

At the end of the stroke, the upper body leans back to a clock position of 1 o’clock with elbows and shoulders going slightly behind the body center line (thereby activating the back muscles).

I also pay attention to my posture, keeping my back straight and my shoulders relaxed. The recovery phase for the shoulders happens in the return portion of a cycle when bringing the chain/strap down to the hip and along the legs back to the machine.

Gaining Strength and Endurance Through Rowing

Rowing has given me many benefits, both physical and mental. Some of the benefits are:

  • Improved cardiovascular health: Rowing is a great aerobic exercise that increases the heart rate and oxygen consumption. It strengthens the heart and lungs, lowers blood pressure, and reduces the risk of heart disease and stroke.
  • Increased muscle strength: Rowing works all the major muscle groups in the body, especially the legs, back, and arms. It builds muscle mass, tone, and endurance, and helps prevent muscle loss and osteoporosis.
  • Enhanced calorie burning: Rowing is a high-intensity exercise that burns a lot of calories in a short time. It boosts the metabolism and helps with weight management and fat loss.
  • Reduced stress and anxiety: Rowing is an activity that releases endorphins, the natural mood enhancers. It also helps to clear the mind and relieve tension and worries.
  • Increased confidence and self-esteem: Rowing is a challenging and rewarding exercise that improves physical appearance and performance. It also fosters a sense of accomplishment and enhances the self-image.

Some Tips for Anyone Who Wants to Try Rowing

Rowing is a fun and effective exercise that anyone can do, regardless of age, gender, or fitness level. However, it is important to follow some basic guidelines to ensure safety and efficiency. Here are some tips for anyone who wants to try rowing:

  • Be aware of the physical strain and how it aligns with possible medical conditions or injuries.
  • Learn the proper technique and form of rowing, either from a qualified instructor or from online videos and tutorials.
  • Avoid common mistakes, such as pulling too hard, bending the wrists, or slouching the back.
  • Start slowly and gradually, and listen to your body. Do not overexert yourself or push beyond your limits. Take breaks and rest when needed, and drink plenty of water to stay hydrated.
  • Vary your routine and challenge yourself. Try different resistance levels, distances, times, and intervals. Mix up your rowing sessions with other exercises, such as walking, cycling, or swimming.
  • Track your progress and celebrate your achievements. Use the monitor or a fitness app to record your metrics, such as distance, time, strokes per minute, pulse, and calories burned. Set realistic and specific goals, and reward yourself when you reach them.
What Power Levels I Have Used in Rowing

Rowing with the Concept 2 rowing machine provides an accurate assessment of physical fitness when comparing the results over the same distance or rowing duration.

At my peak - while I was competing with my teammates in the church-boat races during the early 1990s in Finland - I was able to maintain 235 W over 2 500 m (less than 11 min) and 185 W over an hour of rowing.

Nowadays, I can uphold a power of 145 W over 11 ½ min and still feel relatively comfortable afterwards.

Interplay of Consistency and Variation

For me, it is essential to consistently and regularly move my body no matter what time of the year, mood, or circumstances. Thereby, motivation does not slip. Beyond rowing, I take walks in the nearby forest and use the Galileo vibrational plate from Novotec Medical GmbH.

I hope that this introduction has inspired you to give it a try and that you will enjoy it as much as I do.

Go back