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Here’s why you should add rowing to your workouts

Rowing is a great warm-up

No matter what kind of workout you’re going to do, rowing to warm up is a smart choice. Benefit number one: Rowing really gets my blood flowing before a run. Benefit number two: It's good before a lift—lighting up my arms, which in turn makes my dumbbell chest presses that much harder (and better).

(Related: The Best Warm-Up For Improved Performance)

My favorite warm up:

Make a playlist of three pump-up songs.

During the first song, row at a light, steady pace throughout the whole song.

For the second song, keep a light, steady pace until the song’s chorus—then row as hard as you can until the end of the chorus. Repeat for every chorus and guitar solo, for you rock fans, recovering during the verses.

Do the same thing for the third song. Don’t forget: You can always rest where needed. Cool down when playlist is finished.

Bottom line: You’ll get your heart rate up. You’ll get a nice sweat going. And you’ll be pumped for your workout. Win, win, win.

(Related: Music Can Fast-Forward Your Track Goals)

Rowing adds variation to your workout

If you’re a cardio fiend, rowing is the perfect alternative or companion to running or biking. If I want to mix up my normal treadmill routine, rowing helps change up the scenery—with less stress on my joints.

(Related: 15 Minute Total Lower Body Blast)

When I don’t want to run, this is one of my go-to endurance rowing workouts:

Set the timer for 3 minutes. Row at a light, steady pace at a medium difficulty (levels 4-6).

Rest for 30 seconds.

Set the timer for 2 minutes. Row a little faster at a medium/hard difficulty (levels 7-9).

Rest for 30 seconds.

Set the timer for a minute. Row as hard as you can at the highest difficulty (level 10).

Cool down.

You can add difficulty by adding more rounds to the ladder, or repeat the same ladder a few different times.

(Related: The Body Weight Pyramid Workout)

Rowing helps make you more explosive

I’ve played basketball since I was a kid, it's a game that requires you to be explosive. Rowing helps me with my conditioning and explosion, working my arms, core, hips, and legs. This can do the same for you competitive racers and athletes out there.

(Related: Explosive Power Workout)

Because rowing is a total-body workout, full-out sprints are a great way to work on your speed and endurance and, once again, it’s easier on your ankles, knees, and hips. Since I started rowing, I like to add this super simple sprinting challenge to my workout:

Row 100 meters in 30 seconds on the highest difficulty (level 10). An even greater test: Row 150 meters in 30 seconds. My personal best is 153 meters.

(Related: Explosive 7-Minute Fat Burner)

Rowing makes for a great finisher

You might think you’re done with your workout—but you’re not done with your workout until you finish with the rowing machine. It’s an amazing high to complete an already hard workout with a hard rowing finisher.

Here’s a finisher - designed by former Men’s Health fitness director BJ Gaddour—that I use religiously now, one that forces you to push yourself at the end.

(Related: Perfect Your Rowing Technique)

Row Row Row The Boat:

Set a timer for 2 minutes, followed by 1 minute of rest.

Hit the timer and row 500 meters. With any remaining time, do as many pushups as you can. Rest for the 1-minute interval.

That’s 1 round. Do 5.






Video: The Truth about Barbell Rows (AVOID MISTAKES!)

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Date: 07.12.2018, 23:20 / Views: 92231