The Joy of Rowing

I never thought that I would be writing a post to talk about how much I enjoy indoor rowing, but here we are!  It all started in 2017, when I despised rowing.  I was exposed to the water rower at Orangetheory classes, and I dreaded using the rower during class.  I found it difficult to get my heart rate up while I used it.  I had no idea what proper form was, and really just wanted to get the rowing over with so I could hop on the treadmill and get in to the orange zone.

Despite my hate for the water rower, I did periodically try out the Concept2 rowers in the gym from time to time.  I did not live near an Orangetheory at the time, so sometimes I would try to create an Orangetheory inspired workout by rowing at the gym and combining that with other exercises.

When I look back at videos of me rowing at the time, I know why I didn't like it.  My form was trash!  I just didn't realize it at the time.

When I became a full member at Orangetheory in 2018, I started rowing more.  And I slowly started getting better at my form.  My wattage increased and practicing for events such as the dri tri, which requires a 2,000 meter row, I found myself practicing on the Concept2 even more.

This year, I suddenly have gone all ham on rowing.  We had a team dri tri event and I was the rower on the team.  That meant that all I had to do was row 2,000 meters.  And I wanted to be my absolute best for my team.  I started rowing a few times a week, outside of Orangetheory.  I researched the heck out of the Concept2 and how it compares to a water rower.  I hit a personal record (PR) on my row!  And it left me hungry for more.

So let me back up and start telling you why rowing is so awesome, and I will follow it up with how you can get good at it!  (Disclaimer: I am not currently a certified fitness professional and all thoughts and opinions are my own).

In my opinion, this is why a rower is so awesome:

1. Low impact exercise.  I can definitely get my heart rate up when I am using proper form on the rower.  
2. Uses a lot of muscle groups.  You are using your legs to drive, but also your core, shoulders, and back.  You also have to grip the handlebar, which can improve your grip strength.
3. Increases your endurance.  Your cardio fitness can improve on the rower.  It is an aerobic exercise that improves your stamina.
4. It's up to you.  You control the resistance and the stroke rate (how fast you go).  You are in control, the master of your own destiny.  That is mentally powerful.
5. It's available.  Go to any gym, and usually the rower is the lonely machine.  I don't have to fight over people to get on the rower.  This is a selfish bonus to me.

How do you get good at the rower?  I will share what worked for me.

1. Find a rower.  There are water rowers, and then there is the traditional "erg" or air rower.  The most popular one, and I see this at many gyms, is the Concept2.  Decide if you are going to use one at the gym or purchase one.  Each type has its pros and cons, so do your research.
2. Get set up properly.  You will want to make sure that the foot pedals are set up properly, and if you use the Concept2, there is a damper setting that you have to play around with.
3. Follow the right motion.  Proper form is super important.  You want to avoid injury, and you also want to maximize your efficiency.  When I started rowing, I used my arms too much instead of my legs, and I didn't lean back far enough while I rowed.  I had to spend some time working on this.  Watching videos and then taking videos of myself helped a lot.
4. Build up your time.  A lot of people complain about their behind hurting when they start rowing.  I would recommend starting with shorter duration rows before moving to longer durations.
5. Set goals.  This is my recommendation only.  You want it to be fun.  Beyond completing benchmark rows at Orangetheory, I also complete rowing exercises on the Concept2 at the local gym.  I have considered getting an app to guide me through a rowing workout, but for now, I have not.  Rowing studios are starting to get very popular.  I am periodically hitting up a rowing class at Row House!  I love rowing around people so much.  Maybe I will get on the water next!

A recent Concept2 workout.

Row House workout summary

Here's some resources that I have found to be very helpful!

Dark Horse Rowing - all about how to row on a Concept2

Workout of the Day - courtesy of Concept2.  They tell you how to program the workout and everything.  I stick with the short workouts (<30 minutes) as that is what I currently budget in my schedule.

Training Tall - Coach Austin is an Orangetheory coach and he has a number of instructional videos on how to set yourself up on the water rower.

Tips to improve your rowing technique - this video from Concept2 is very helpful.