Weight Control Guidelines

Guiding Principles

  • For a given intensity level, the longer you row, the more calories you will burn.
  • For a given elapsed time, the harder you row, the more calories you will burn.

Here are some strategies, based on our own experience and that of our customers, for building time and/or intensity.

Building Time

Staying Motivated

Rowing for longer distances requires mental fortitude as well as strength. Here are some ideas to keep you focused and motivated:

  • Add variety. Mix up the length of your workouts to give yourself something to look forward to.
  • Take breaks. Feel free to stand up and stretch in between sessions.
  • Try new workouts. Be creative in challenging yourself! Row during each commercial break one night in front of the TV; or try something different like the Fish Game.
  • Change the display. Rotate through different displays in the Performance Monitor to give yourself a new perspective.
  • Make a goal. Record your meters to see your progress.

Improving Endurance

Sustaining intensity is both exhausting and exhilarating. Here are some strategies to build up your workouts:

  • Increase your distance by about 25% each week. Drastic increases in meters can lead to injury and fatigue.
  • Rest. Your body needs more time to recover with increased activity. Recovery enables the body to repair itself and grow stronger.

Building Intensity

Use the Performance Monitor to gauge your intensity. Regardless of your choice of units, watch the middle display.

  • If you row in watts: higher intensity = higher number of watts.
  • If you row in calories: higher intensity = higher number of calories.
  • If you row in pace (time/500m): higher intensity = lower number (less time needed to go 500 meters).

To row at a higher intensity, you need to incorporate strokes at a higher intensity until your body learns to sustain this level of exertion. You do not need to change the damper setting or strokes per minute (spm) to increase your intensity: the harder you pull, the more resistance you will feel. If you row intensely you will get an intense workout; if you row easily, you will get an easier workout.

Improving Intensity

  • Row at a steady sustainable pace for five minutes. Alternate one minute of intensity with one minute of steady rowing for five intervals.
  • Take Power Tens or Power Twenties: Every two minutes, or every 500 meters, take 10 or 20 strokes at a higher intensity, then return to your steady pace.