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Rowing is an incredible full-body workout that builds muscular endurance, strength and power. With an indoor rowing class, you can get all the cardiovascular and muscle-building benefits of rowing in a fun and supportive environment. To get the most out of your class and minimize the risk of injury, however, it’s important to prepare ahead of time and come to class with the right gear, knowledge and expectations.
Get the Gear: What You Need for Indoor Rowing
At a minimum, you’ll need comfortable clothing that won’t restrict your range of motion. Choose gym shorts or leggings and a breathable, sweat-wicking shirt. As for shoes, cross-trainers with a flat sole provide the traction you need for rowing. You may also wish to bring a water bottle and a small towel for wiping off sweat.
Unless your class instructor has specified otherwise, you probably won’t need to bring a rowing machine to class. Most gyms, fitness centers and studios have their own machines available. Still, it’s a good idea to check ahead of time to make sure.
Setting Up Your Rowing Workout
Most rowing machines come with adjustable foot straps and a movable seat. Before you begin your workout, take the time to adjust the straps and seat position to fit your size and stature. You should also check the handle to make sure it’s firmly in place.
When you’re ready to start, sit with your knees bent and feet hooked into the foot straps. Place your hands on the handle at about shoulder-width apart and lean slightly forward from your hips. This will be your starting position, so be sure to get comfortable.
Mastering Rowing Technique for Maximum Results
It’s important to use proper rowing form to ensure you get the most out of your workout. Begin by pulling the handle towards your rib cage and extending your legs until they are straight. As you reach the end of the stroke, use your core to pull your body back to its starting position. Be sure to keep a calm and steady motion throughout.
Navigating the Rowing Machine Console
Most modern rowing machines come with a console that displays key workout metrics such as total strokes, stroke pace, distance, time and calories burned. Experiment with the console before class to familiarize yourself with its features and settings. During class, the instructor may assign specific goals, so it’s important to know how to adjust the console accordingly.
Tips for Making the Most of Your Indoor Rowing Class
To get the most out of your rowing class, focus on your form and technique rather than the intensity of your workout. Take breaks as needed and adjust your effort level to keep your breath under control. When in doubt, follow the instructor’s cues and watch out for the other participants in class.
Indoor rowing class can offer a powerful full-body workout, but it’s important to prepare ahead of time and come to class with the right gear, knowledge and expectations. With the right equipment, a good understanding of rowing technique and some practice navigating the console, you’ll be sure to make the most of your indoor rowing class.
The information provided in this article was drawn from the following sources: The Complete Guide To Indoor Rowing by Mark Schofield, Indoor Rowing for Fitness: A Guide for Beginners by Robert Sturges, and Indoor Rowing Workouts: An Introduction from Active.com.
Indoor rowing classes are an incredible way to get a full-body workout with cardiovascular and muscle-building benefits. To get the most out of your class, come prepared with the right gear and knowledge while focusing on proper technique. With the right preparation and guidance, you’ll be sure to get the most out of your indoor rowing experience!
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