row, row, row your…rowing machine: all about interval training

Recently, I have been debating with myself as to whether I should build up the running training more, working toward the goal of a full-on marathon, or whether I should taper down the running, and try other, lower-impact forms of cardio because of how harsh hella-distance running is on your body, and you can get the same pay out in less time by having shorter, more intense work outs. Jury is still out on what I will ultimately train for (or not train for), but in the mean time, here is some information I have gathered on interval training on a rowing machine. (Most of this information is from this website: http://www.quitrunning.com/index.htm)

Why row?

Rowing is relaxing (err…for some), and works your legs, core, and arms, in a low-impact, not fucking up your body sort of way. Also, some research suggests that interval training is more efficient at fat burning that straight up endurance training. For benefits of rowing check out: http://www.lifestylesport.com/benefits_of_rowing.htm . Be careful not to hunch your shoulders/back when rowing (this might happen when you get tired). Also, you should really feel it in your hamstrings and ass when you push off — it is, primarily, a leg work out, although a lot of little arm muscles are implicated along the way. For detailed information on technique, including diagrams, check out: http://www.lifestylesport.com/rowing_technique.htm

Beginner Work Out

This is a variation on a workout plan emailed to me when I joined the mailing list of that quitrunning website…(although I did add the of glory part..)

18 Minutes of Glory

1. Start by rowing for 5 mins at an easy pace

2. Next by rowing for 4 mins @ 70% (a bit harder than your easy pace)

3. Then by rowing for 3 mins @ 80% (harder)

4. Next by rowing for 2 mins @ 90% (even harder)

5. Then by rowing for 1 min @ 100% — as fast as you can!

6. Finish rowing for 3 mins at an easy pace again

I just got back from trying this out for the first time at the gym. It is HARD and you will want to quit, but give’r! (Unless you are forseriously going to hurt yourself, then hop off the rowing machine and head for the nearest bike to recover.) Each interval should feel harder than the previous one — if it doesn’t — push yourself. Also, I recommend doing some light cycling for 10 minutes afterward to cool down and stretch out your legs.

Intermediate Work Out

This is also from the quitrunning website, and should only be done after you have successfully completed the 18 minute one a bunch of times, and are looking for more of a challenge…

Pyramid Intervals

Level: Intermediate

Total taken: 3 x stroke pyramids / 3 times per week

1. Start by rowing 3 minutes easy to warm up

2. Now row 10 strokes hard, then 10 strokes easy

3. Then 20 strokes hard, then 10 strokes easy

4. Then 30 strokes hard, then 10 strokes easy

5. Then 20 strokes hard, then 10 strokes easy

6. Then 10 strokes hard, then 10 strokes easy

7. Row easy now for 3 minutes

8. Repeat this whole routine 2 more times, for a total of 3 pyramids

Again, light cycling for like 10 minutes afterward will make your body thank you. This stretches out the muscles and helps with any lactic acid build up (so does drinking water).

Pyramid training can be adapted to other types of cardio. e.g., running or biking — after warming up for ten minutes go hard for one minute, go easy for one minute; go hard for 2 minutes, go easy for one; hard 3, easy 1; hard 4, easy 1; hard 5, easy 1; hard 4, easy 1; hard 3, easy 1, etc. — then cool down for 10 minutes.

Please note that I am not a personal trainer, just someone who has googled a lot about rowing. The intermediate level training discussed here (i.e., pyramid training) should only be attempted after attaining a baseline fitness level (e.g., 18 minutes of glory rowing-wise, or being able to run or bike 30 minutes without dying.) Consult your doctor before starting a new cardio routine.

For information on Fartlek training, a kind of interval training for running, check out an earlier post of mine: http://barelydigested.wordpress.com/2008/03/13/march-madness-fartlek/

March Madness: Fartlek

I have added fartlek to my diet. Sure, it sounds like it has to do with flatulence, or possibly beano, but it’s actually a Swedish term meaning “speed play”. I am using fartlek to spice up my running routine (because I am surrounded by snow and am currently training on a treadmill which is booooooooorrrrrrrrrrriiiiiinnnnnnnnnngggg), which could make me ultimately run faster and may result in more fat burning than straight up distance running.

Fartlek is a fancy Sweedish way of saying interval training (although it does refer to a specific method of interval training). What the shit is interval training? Interval training is when you change up what you are doing for certain amounts of time, distance or other “intervals”. Running fast for 2 minutes then walking for 2 minutes, then running again is an example of something you might do if you are interval training.

Fartlek, as I understand it*, is different inasmuch as you don’t necessarily run for a set time, you let your body decide when it’s time to stop and go. People who are on Core will have practice with this sort of concept as they check-in with their hunger signals on a regular basis to discern when to stop and go food-wise.

The following italicized bit is from the second link provided below, and explains fartlek better than I…

Here’s how a typical fartlek session would work. After a steady warm-up, simply pick a landmark – for example a tree, lamp-post, or phone box – and run to it hard, then jog until you’ve recovered. Then pick another landmark, run hard to that, recover and so on.

There doesn’t need to be a set structure to the run. For your first quick burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.

It’s entirely up to you how hard or easy you make the session. Unlike track intervals, fartlek doesn’t require you to set a distance to run, or a time to recover. A watch isn’t necessary (although in the absence of landmarks you can use one to pick different times for your hard sections), as you listen to your body to determine your recoveries. After a hard spurt, jog until you’ve got your breath back, the lactic acid has drained from your legs, and your heart’s stopped thumping. Then go again.

So, how did my first fartlek session go? It went well! I wasn’t as bored as I can be when I do 5 k on the treadmill, worked up quite the sweat and feel all rejuvenated and relaxed right now (which could also be from the sauna I sat in for 20 minutes following fartlek).

What did I do? I did a slow warm-up run for ten minutes (warming up is integral to avoiding injury). Then, I ran hella-fast for 2ish minutes, followed by a normal pace run for 3-5 minutesish, walked for 1-3 minutesish, then started up with the fast running again. I did this set 4 times and then walked it out for like 10 minutesish. Yesterday I kinda fartleked, I ran fast 2 out of every 5 minutes for 5 k. Both runs were enjoyable, albeit challenging. I do this sort of stuff because my main WW goal isn’t a number, it’s about getting to a fitness level where I can do the things I love with my friends and family.

Fartlek doesn’t have to involve full-out running. It’s about knowing your body and challenging yourself in an healthy and intelligent fashion. So, if you try this set achievable goals for whatever level of runner you are, ensuring you challenge yourself a bit.

Anyways, the point: if you are experimenting with running fartlek is a good way to challenge yourself, burn fat and improve your speed!

*Note: I work in statistical analysis and have no training on how to run or train for distance running or any of that jazz – this is just my $0.02.

Links:

What is fartlek?

How do I fartlek?