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/
