You’re not interested in racing, and you don’t have time to train for a marathon. In fact, you have very little free time for anything! But you are interested in exercising to keep healthy and fit.
How much rowing is necessary to meet this goal? The answer depends on many factors including how sedentary (or not) your typical day is, the amount of calories you need to maintain a healthy body weight, how much time you have…just to name a few. But most research points to engaging in 30–60 minutes of moderately intense physical activity on most days of the week to promote health, psychological well-being, and a healthy body weight. If your schedule doesn’t allow for devoting half-hour blocks to rowing, try doing 10 minute sessions over the course of your day. Doing a little here and there will have a cumulative positive effect on your fitness and is better than doing nothing at all!
The key to maintaining a daily commitment to activity is keeping it fresh and monitoring your progress. Mix up your workouts to avoid burnout and maintain an Online Logbook. Check out our Workout of the Day and have a look through the other pages in this section for workout ideas. You can also refer to the following list of resources for workout ideas:
- Concept2 Training Guide—a compilation of articles and information to help you design a training program.
- Concept2 Challenge Calendar—a comprehensive yearly calendar with descriptions of Concept2's rowing challenges, designed to keep you motivated!
- Logbook Page—if you prefer to keep your logbook on paper rather than online, you can download and print a logbook page.
- 24 Rowing Workouts—a collection of interesting and challenging rowing workouts.
- CrossFit Journal Rowing Articles—the CrossFit Journal, a digital monthly dedicated to functional fitness.
- Damper Comparison—comparable damper setting for models B, C, D and E
- Muscles Used While Rowing / Biomechanics of Rowing
- Pace Chart—use this chart to predict your final time or distance for the workouts shown.
- Update Spring 2010, p. 12 (A Year of Fitness)—a year's cycle of training divided into blocks of different emphasis.
- Update Fall 2009, p. 10 (Shake Up Your Workout)—incorporating strength exercises and additional cardiovascular activities to your workouts.
- Update Spring 2007, p. 6–7 (30 Minute Workouts)—10 workouts to get you through the week.
- Update Fall 2006, p. 10–11 (Three Weeks of Workouts)—something for everyone, beginners to competitive athletes.
- Update Spring 2005, p. 6 (Buddy Training)—allows you to share the Indoor Rower with a friend while still getting a good workout.
- Update Fall 2004, p. 4–5 (A Week of Workouts)—a balance of 6 different workout types to improve your fitness and burn calories.
- Update Spring 2003, p. 4–5 (Maximize the Benefits)—a number of things you can do to maximize the benefits of rowing for your entire body.