Friday, 28 August 2015

Cross Fit - How To Ace The Rowing Machine

Looking for the most comprehensive of workouts? CrossFit gyms offer the most intense and interesting of exercise options for your daily fitness needs. And for those of you have just been introduced to the amazing rowing machine, I can assure you that you are about to get an all round workout of your muscles in the most effective way possible.

There is a reason why rowing machines are extensively used and recommended across CrossFit gyms in the entire country. This amazingly versatile piece of fitness equipment offers many different options for a trainee to take advantage of, ways to use the machine to get an intense workout on targeted parts of your body. This machine is ideal for use by newbie's and experienced trainees alike. And depending upon your experience and manner of handling it, your CrossFit Box  trainer will select the best exercise format for you. Trust me when I say this- he/she will have many options up his sleeve as far as rowing machines are concerned.
Need help in mastering this beast of a fitness machine?
Here is a list of some of the many exercises that you can be expected to perform on a Rowing Machine. Know all about them and practice hard to impress your CrossFit gym trainer.

Steady Rowing
Steady Rowing is one of the easiest workouts possible with this machine, conveniently paced at around 18-24 strokes per minute. Although it isn't all that effective for fitness or weight loss, this type of a workout is good for beginners or as a warm-up before a more intensive routine. Your CrossFit gym routine will most probably begin from this exercise.

Interval Training
This is a more intensive type of exercise routine that you will be expected to follow with a rowing machine. It involves rowing for a set duration of time, generally around 2 minutes at a high pace of around 30 and then slowing it down for say 20 strokes for the same period. There have been many researches that suggest that alternating between high and low intensity workouts helps burn fat faster. It totally confirms with the Crossfit fitness philosophy!

High Intensity Workout
High Intensity rowing is something that will be introduced into your CrossFit gym routine in the later stages of your training. It involves rowing at a fast pace, around 30 strokes per minute or more, at a steady pace for a long duration of time. There is no alternating between fast and slow pace. This type of a workout is quite strenuous and should be attempted only when you have achieved a good level of fitness already.

Pyramid Training
This is for the elite users of the rowing machine who have achieved the level of fitness they wished to attain and now want to maintain it. It includes training for progressively shorter periods at a fast pace, like rowing for 4 minutes at 22 strokes per minute, 3 minutes at 24, 2 at 26 and 1 at 28. You can then reverse the routine to get build up the activity again.

Source Megan Ryan  NYC Crossfit

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