[spinandrun]

Anyone do this? I tried it for half an hour this morning (concept 2 at my gym) and loved it. Now it feels like somebody shot me in the butt, though <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">. Not sure how I'll add it to swim/bike/run but I thought it was a decent workout and the rowing motion felt very calming and zen. It might be a good alternative for someone who is rehabbing an injury as well.<br>
Cheryl

 

[ForceD]

I do it ever now and then. But because I’ve had some back problems over the years (just recovered from 2nd back surgery) I’m skeptical as to how it affects the lower back. I do like it and believe it is a good alternative workout for endurance/distance athletes. But just like any other stationary workout I’m bonkers after about 20 minutes. Ideally I’d like to have a real rowing scull at a nearby body of water that I could just run down to, throw in the water and then row for miles.<br><br>
Dan

 

[spinandrun]

Uh, now that you mention it, my lower back does feel kinda tight....I thought that I had the technique down - it felt kind of intuitive but maybe not.

 

[em73]

as a former rower (with less-severe lower back problems), I can tell you that it will build back strength, so it's not surprising that after 30 minutes you've got some tightness. you may be quite sore later depending on how hard you were pulling.<br><br>
there are tutorials online, but the key is this: legs go, then back, then arms - then arms, back, legs. keep your abs engaged and your shoulders away from your ears. keep your motion slow and controlled, and recover on the glide forward.<br><br>
(I'm jealous - I wish my gym had a CII)

 

[spinandrun]

Thanks, Monica. When you slide to the front (recovery, I guess) are you supposed to be using your glutes to propel forward? Or pull with your feet? Not sure if I'm doing that part right. My arms are the only part that aren't sore. I only had the damper on 3.

 

[RunAsics]

I love the rowing machine but the seat needs extra-padding as mine doesn't have any. 30 mins is my max. Often I'll do a quick 5000 meters as a warmup.

 

[em73]

never really thought about it - if I had to hazard a guess, I kind of let the handle and gravity pull me. the seat bar angles slightly forward, so you should just kind of glide back to the catch (catch = part where the oar hits the water, or the farthest forward point in your stroke).<br><br>
if you are propelling yourself, you might be trying to go too fast. it's a smooth strong pull, and a gathered recovery. do you remember what your stroke rate per minute was?<br><br>
youtube is blocked at work for me, but I bet there is a good video on there. I'll look tonight.<br><br>
it always seems so complicated at first, but the second you get it, it's super easy (as long as you're not balancing a shell and contacting the water with an oar, that is).

 

[em73]

here's some info:<br><a href="http://www.concept2.com/us/training/tools/howtorow.asp" target="_blank">http://www.concept2.com/us/training/tools/howtorow.asp</a> has a little video thing, plus you can get a technique video sent to you.<br>
also:<br><a href="http://www.rowingact.org.au/SDO/Rowing_erg_tips_Novice_Msts.htm" target="_blank">http://www.rowingact.org.au/SDO/Rowi...ovice_Msts.htm</a><br>
and for the "how to use the display" lesson:<br><a href="http://daytonboatclub.org/erg.htm" target="_blank">http://daytonboatclub.org/erg.htm</a><br><br>
hope these help!

 

[VictorN]

I'll row for 15 to 30 minutes, usually as a warm up to getting on the bike trainer. I do it mostly to break things up instead of spending all my indoor time on the bike.<br><br>
I think it will strengthen your back, but you will want to take it slow at first. As with anything, if you overdo it you will hurt yourself. I think that goes double when talking about back muscles.<br><br>
Victor

 

[spinandrun]

Thanks, everyone, for the replies and the videos. I went for a short swim and my back seems to have loosened up some. I'll brush up on my technique and give the erg another try on Friday.