Top 12 Rowing Machine Workouts to Build Stamina

Introduction

A rowing machine is best classified as a universal exercise machine that holds numerous benefits for various users including losing weight, attaining enhanced muscle strength, improving the endurance of the users and a host of others. They are a unique type of exercise that can be beneficial for those who appreciate a slow loading, but highly effective exercise with the whole body utilization. First of all, rowing machines are multidimensional, provide both cardiovascular and strength exercises and therefore can be recommended for a wide range of calisthenic objectives, not least of which is the improvement of stamina. In this particular article, we shall highlight the following 12 best workouts that can be done when using the rowing machine to increase on his/her endurance strength and stamina. Rowing is a total body workout but these workouts will especially help you build endurance and enhance your rowing. Before we get started, let's talk about some general tips for rowing machine workouts: 1. It is equally important to be certain that your physical positioning and overall stance are correct in movement to prevent seasonal injuries. Ideally your knees are slightly bent your weight is centered over your sit bones and your abs are squeezed. Your arms should fully extended during the start and end position of this stroke. 2. Stretch for at least five to ten minutes before your exercise session. It can begin with rowing easy and merely observing your form before moving to the dynamic stretches, and the cardios. 3. As mentioned above avoid taking alcohol beverages during your workout because it may lead to dehydration and instead opt for water or water with electrolytes added to it. 4. Do not rush with the increase of the intensity and the duration of your workouts, so your body will have the necessary time to adapt to the training. 5. Keep track of your progress by resting your body to allow it enough time and prevent getting injuries while denying the progress a chance to stagnate. Well, to do that let me begin with the 12 best rowing machine workouts that can help you build stamen.

1. Interval Training: The Repeated Sprint for 1 Minute

To begin with, row for three minutes warming up, then perform one minute sprints with one minute breaks in between. By doing these sprints you will gain power and speed which results in better cardiac and pulmonary fitness and increased time on the water. You should preferably complete 4-6 sets of these sprints, more if and as your fitness level increases.

2. This information will be grouped in categories such as; High-Intensity Interval Training (HIIT)

Do as many strokes as possible in 20 seconds then rest or row lightly for the next 40 seconds then it is repeated. Continue this for 8 to 12 minutes realizing 4 to 8 sets. The HIIT workouts can be very useful in that a person is able to build stamina and lose calories in the process.

3. 5x2:20 and 2:00 Workouts

This workout is done in interval fashion where you perform exercises with maximal effort, then giving a break to help the body rest and recover. Row for 2:20 with a high intensity and then 2:00 rest before subsequent set. Perform five exercises five sets each but once you get comfortable add more sets to the exercises.

4. Tabata Rowing

Tabata workouts are a great way to improve your endurance and heart strength within a short amount of time. In this workout you’ll complete 8 sets of 20 seconds of sprinting followed by 10 seconds of resting or 8 sets of 20 seconds on followed by 10 seconds off. These should be done for 4-6 cycles totaling with enough rest in between each cycle.

5. EMOM Rowing

EMOM means every minute on the minute, as this workout will help create the consistency needed. Sprint for as many calories as you can in one minute, stop at one minute to a maximum and then take a break until one minute is up. Perform this process for 10-15minutes.

6. Steady-State Rowing

Steady state rowing is a slow exercise regime, its duration ranges from 30-45 minutes and it’s an effective way to increase your VO2 max. Row steadily, for 30-45 minutes and hold a steady stroke rate and power. Rowing at a steady pace is an excellent method to make your aerobic fitness level better and your willpower higher.

7. 5x5 Rowing Intervals

To perform this, you will row for one minute at full throttle, then cover a hundred meters of the water at an average pace for the second minute, and grab a paddle for the third minute of rest, and the cycle repeats till Set 5 takes you through a fifth, one-minute rowing interval. Vary the intensity of rowing intervals: In other words you can increase the rowing rate by picking up the pace or decrease it by slowing down the intensity of rowing power.

8. Long-Drive Intervals

Row for a certain number of lengths, for instance, five or ten, for an integrated distance of 500, 1000 meters and take two minutes rest between the sets. Do 4-8 intervals, gradually increasing the distance as its gets easier. This workout will benefit you in as much as the two types of endurance, aerobic and anaerobic will be incorporated.

9. Power Intervals

Perform a 20-second sprint – full power output or as close to this as is possible, and then rest for 40 seconds. Perform this pattern for 6-10 minutes, This will generate 4-6 sets in total and then proceed to the next exercise. What’s important about the workout below is that it not only focuses on muscular strength and power also develops your rowing strength on the water.

10. Threshold Rowing

Row at a moderate-high rate for about 20-30 minutes and try keeping a consistent rate of Strokes per Minute (SPM) as well as power. This workout is going to help you work on developing your lactate threshold, which is the exact point you feel some level of tiredness while exercising. Lactate threshold is the ability to do the work at higher concentration of lactic acid and a higher lactate threshold equals better stamina as one is able to work at a higher pace for longer periods.

11. Rowing Pyramid

Here is the characteristic of this workout: you row for time, the duration of the time being incremental up to a certain point and decremental in the other part of the workout. For example, you could start with a 1:first a 0:00 row, then a 00 row, then a 2:00 row and continuing with a 10:00 row, etc. Then, row in reverse order, starting with a 9:row is at 00 and it reduces to 1:00 row.

12. Rowing sprints – With Rating of Perceived Exertion

For example, you can and set your target RPE level of 7-8 which means somewhat hard to hard and row at this intensity for a 5 minute period. After completing the time for exercise, slow down your speed, to a pace that will help one to help them breathe. Complete 4-6 sprints with a 2:05 minutes rest time interval in between each sprints. This workout lets you keep a steady pace, probably to build energy and strength within the person for efficient workouts.

Conclusion

The following 12 rowing machine workouts give you some exercises for building endurance, as well as for enhancing your rowing efficiency. Training using the regular routine, HIIT and interval training will be of great assistance in the development of stamina required when on water training. Make sure to avoid shortcuts, stretching and bending wrong, drink water, and give your body as much rest in between your workout sessions as possible. Happy rowing!