Getting The Most From Your Workout - Concept2 INDOOR ROWER User Manual

GETTING
THE MOST
FROM YOUR
WORKOUT
10
The fact that rowing uses so many muscle groups means that it has the
potential to strengthen and balance all those parts of the body. Rowing is
also impact-free and non-weight-bearing, which makes it that much more
appropriate and valuable as a tool for rehabilitation and recovery, and for people
of all ages. At the same time, if rowing is not done correctly and appropriately,
as with any sport, there is always the possibility that it could contribute to
overuse problems or injuries.
With this is mind, there are a number of things you can do to maximize the
benefits of rowing for your entire body:
1. Consult your physician. Be sure it is not dangerous for you to undertake a
strenuous exercise program.
2. Check your technique. Review the rowing technique information on page 13
and take the time to view the enclosed Technique DVD. Here are a few key
points of technique:
a. Forward body angle at the catch: The shins
should not go beyond vertical; and the
forward body angle should not be more
than about 30 degrees. It should feel like a
comfortable amount of reach.
b. Coordination of the drive: You should
begin the drive by pressing down your
legs, keeping the arms straight, and
without changing the angle of the back
initially. When your legs are about halfway
extended, start prying open the back.
Finally, finish the drive by pulling the handle
all the way into your abdomen.
c. Layback at the finish: Your back should
swing past the vertical by about 25 degrees
at the finish of the stroke. This layback
position should feel comfortable, not
stressed. You should feel your abdominal
muscles doing some work when you sit in
the finish position.
3. Include some stretching in your exercise routine. A variety of aches and
pains can be eased or prevented by investing a little time in stretching.
See the Concept2 Training Guide for specific recommendations. Stretch
gently without bouncing.
4. Start each workout with several minutes of easy rowing
for a warm-up. Take at least five minutes to build your
intensity before starting a hard workout.
5. Start your exercise program gradually. Row no more
than five minutes the first day to let your body adjust to
the new exercise. Gradually increase your rowing time
and intensity over the first two weeks.