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YES! Definitely, you need a good posture when rowing, And the advisable posture for rowing is being straight and tall. Keeping the back not rounding at the beginning part and not going to far at the end. If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger
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Try to relax and stay connected to the machine. In this way, you will have control in rowing and not over using those shin muscles. If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger These are some hacks that you can do to help: • Try moving the foot pedals higher, so your heal is higher. Put it in a good spot. This way you're not scrunched down as much. • Just don't bend as far. Stay in that comfortable range of motion of what is comfortable for you. Go where your body allows you to and where it feels good. Check out the video for more info and demo. You can also join our free community of rowers! https://www.facebook.com/groups/rowinglonger Here is a simple 2 minute cool down you can do after rowing, these are stretching and some movements to get your body nice and relaxed. Cat/Camel Kneel down on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Round your upper back while pressing your shoulders Pause, then slightly arch your back while looking up towards the ceiling. Return to starting position. Reach Through Get on a Plank position, reach your left arm under your right arm then reach your right arm under your left arm. Downward Dog Begin on your hands and knees. Stretch your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Exhale as you tuck your toes and lift your knees off the floor. Press the floor away from you as you lift through your pelvis. Piriformis Stretch Lie on your back. Bend one leg at the knee and keep the other leg flat on the ground. Raise your bent knee up and then move it across your body. Gently pull the knee with your hand toward the opposite shoulder. I hope this helps! If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger Video below... If you see the numbers on top of your screen, in the upper right corner is “Strokes Per Minute” ("s/m" or "spm"). Why is that important? It’s essentially how many strokes I’m doing back and forth in a minute. So if it's a higher number like 30 or 40, it means I'm going really really quick back and forth, that's like going 20 mph. If I'm going like 24, 20, 18- I'm going slower back and forth. I'm not getting as many repetitions in that minute and that's like 2 mph. It's the SPEED component. The other numbers on the top next to that, you can see TIME- that's how long I rowed for. The big number in the middle is kind of a key number. That is how much power, how much force I have in that drive on my legs to really be able to move a boat or move the rowing machine. That and the s/m, those two work really good together. Under that, the 75 meters, that's how far I went. 6,504 m is if I kept pulling like that, like I was doing, in 30 minutes I would get 6,504 meters. These other numbers, you can pretty much ignore them unless you're like, "Hey, I wanna row for 2,000 meters, I wanna row for a certain amount of distance." But the big number in the middle, you could kind of think of it like weightlifting; or somebody who's pushing weight over their head. Are they pushing 10 lbs, are they pushing 20 lbs, are they doing 100 lbs, what are they lifting over their head? That number in the middle is how much am I pushing, how much am I pressing with my legs, it kind of translates that way. The only difference is it's telling us that information in TIME, so time instead of lbs. So instead of thinking "Hey I'm lifting 100 lbs ( or whatever kgs)" It's a TIME measurement instead (per 500 meters). In a lower time like 1:59 or 1:30, it is going to be a person lifting 100 lbs versus a 2:30 is a person lifting 50 lbs. You can think of it that way. How much am I pushing with my legs to really be able to transfer that, move the boat and how much force am I getting with my legs to move it or move that flywheel. And that's essentially what that number is measuring. Now, the strokes per minute( s/m) the one on the top-right,that's the SPEED. How fast was I going? I got 24 strokes in a minute if I kept at that speed. Not necessarily the time measurement of how much am I pushing or pulling. Depending on what screen you have, what machine you have, those numbers might be in different places. They might look slightly different, even if you press UNITS on the Concept 2, look up between watts, calories. You're getting different inputs and you're getting it in different ways. I tend to stick with the screen that I showed you because it gives me a lot of information and usually people are talking about it in that SPLIT That big number in the middle, that's how they call it - it's a SPLIT per 500 meters So that's your SPLIT or your PACE We're usually looking at that number and the strokes per minute The rest, "hey, how long did I row, how far did I row?" Those matter too, but the rest,most rowers don't really look at it in the watts or the calories. Now if we're doing Cross Fit workouts sometimes it's like "Hey, row for 20 cal." or and that's when you switch it. The strokes per minute (s/m) does not impact your SPLIT time and the key is learning that you can control the strokes per minute to be able to push more. However, some people do say that if they're going faster in the strokes per minute, they're going really fast back and forth, they find that they can get 1:30, they'll get a lower SPLIT and lower is better- more power, more weight. But for longer rows, it's not sustainable. If they're rowing 500 meters, you'll find that people are just going really really fast because they’re gaining momentum and with that momentum, they’re able to push more. But in reality, it's not actually impacting it, so it's figuring out " Hey, do I want to just do 500m and sprint it out and then maybe get a lower time or am I trying to do this for 2000m in which case I probably don't want to sprint cause I'm gonna be dead after 500m." It doesn't really (impact ) in the long run, but sometimes you can get that momentum for a really, really short distance to be able to have more power, more push. I hope that helps a little bit, those are the numbers on your Concept 2 screen. If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger The rowing machine is great, but it only works some of the shoulder muscles. If you want to keep your shoulder happy, try some of these exercises OFF the rowing machine! If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger Ever wonder what the thing is on the side of the rowing machine and what the numbers mean? I have seen post after post on Facebook groups of people asking what setting to use. And what annoys me is that the first response is always...look at the buffer setting...the damper doesn't matter. Well, what the heck is a buffer setting? I am trying to figure out what the thing on the side is...(damper setting). What annoys me about it is that as a healthcare professional, I am used to explaining things really simply for people. Not only that, but to be completely honest, I don't have an amazing vocabulary. Granted, I know what these two words mean, but most people don't. It's like learning a new language.... One day someone was trying to teach me some words in Spanish. They tried to teach me, "who", "what", "when", "where", "why", "the bathroom", and some others...well, you know what I walked away with? "Que, el bano"...which translates into..."what, the bathroom". If you teach people too much at once, sometimes we get confused. So rowing is a new language. Slide, damper, buffer, catch, drive, recovery, SPM, split, etc... Why do people assume that when someone asks a question, they want a more complicated answer? Sometimes we need to learn the basics, get an understanding, and then learn the more complicated version of it. So, since I tend to explain movement patterns, and body mechanics, and injuries really simply to patients, I think I am pretty good at explaining things to those trying to learn. So, I put together a video explaining the damper setting. It can be complicated, or we can start simple. So here is the simple... hope it helps! If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger Are you sick of feeling... sluggish? tired? out of breath? overweight? bloated? a lack of confidence? defeated? I am too! So... I have made it my personal goal to row longer periods of time, and along the way, found that a lot of my clients have similar goals, but they don't know how to get there in terms of rowing. Some can't row more than 10 minutes, without being out of breath, but they want to row for 30 minutes, so they can start losing weight, staying active, and not get older and be disabled and lose their independence. No one wants to get sick, but when you see your older parents getting sick, having walkers, going to more and more doctors, it really makes us kick ourselves into gear so that it doesn't happen to us. If you want help being able to row longer, without having to stop, so you can row 30 minutes a day, or more, check out my free checklist to getting you to row longer! Grab your copy here! It even has a bonus video explaining everything in the checklist, so you can see what I mean, instead of just reading it! If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger Do you have thicker thighs? I DO!! So, instead of hurting myself by compensating with my form, learn how to still row well, so that you don't get injured. Here's my tricks for rowing as an "obese" woman with thicker thighs! If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger Warming up...to do it or not to do it... that is the question.. 😬 Lets face it. Most of us know that maybe we should warmup before working out...but do we actually take the time to do it? I'm not going to lie, I often don't. I know I should, but I'd rather spend time doing the workout and stretching afterwards. What I did find is that if the warm-up takes more effort than the workout, I will skip it. I want that energy to be put into building my strength and into my planned workout. So, if I make the warmup manageable, I am more likely to do it. Here is an 8 minutes warm-up that you can follow along with and not feel drained. It's more about getting the body moving through it's range of motion and waking it up as opposed to feeling like you are dying during the warm-up. Sometimes I start with the circles/swings and then do some other stuff, but something is better than nothing. I never jump straight in anymore, my body isn't like it was when I was 18. Now I do something! Check it out, follow along, do part of it, all of it, whatever works. Do something else. I don't care, but do something to wake your body up. If you like this and want more information, follow me at: Instagram: @the.rowing.doc Facebook: https://www.facebook.com/therowingdoc You can also join our community of rowers! https://www.facebook.com/groups/rowinglonger |
Amanda PainterAmanda Painter is the Rowing Doc. She is a Doctor of Physical Therapy and is here to help people stay active and rowing without aches and pains so they can keep doing what they love! Archives
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