Someone asked this question, and I thought it was a great point.
The setting on the side of the rowing machine is called a damper setting. Sometimes people put it all the way to the top, sometimes to the bottom, but what the heck do the numbers mean and where should I put it?
The damper setting can actually get pretty complicated. So to keep it easy, think of it like gears on a bike. When you go uphill, you go to a lower gear. The gear isn't actually changing the difficulty or the resistance or anything about the hill, just how it feels to go up the hill. Well the damper setting is similar. Here is an article by Concept 2 explaining it a little bit.
Check out the video to learn more and my thoughts on where to put it as a beginner.
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I got a great question recently about how to breathe when rowing.
My take on breathing and rowing is simply put, don't overthink it. Have you ever tried to think about your breathing? What happens? Your breathing changes. If we focus too much on it, it becomes the main focus. So with rowing, as your body increases its workload or effort, your breathing will naturally change. The biggest part to think about your rowing, is when you are pushing through your legs on the drive, is when you breathe out. The recovery is when most of your breathing occurs. Check out the video for further explanation.
Thanks for the question! If anyone else has questions, please feel free to reach out and ask.
Ever wonder what to do before you row?
Don't worry, I got you covered. Here is a video I made that is a simple warm-up you can do, takes about ten minutes, and is all things to do off the water or off the machine, before rowing.
Get your body primed to help you perform at your best and stay injury free!
If anything hurts, back off. Pinching, pains, etc, just stop and feel free to comment and let me know and we can change it up.
So cool! I got an article in the local Denver magazine, Voyage Denver! I am so excited!!
Check it out!!
Over the weekend I headed out to a local regatta called Row the Rockies, here in Denver. I was fortunate enough to be able to put a booth up and be able to answer injury questions to fellow rowers. While I didn't get the compete, it was great chatting with other rowers and just helping any way I could.
Hope to be there again next year, but we will see.
Congrats to everyone that rowed before the hail storm came in!
Do you row every week?
Do you do strength training off the machine?
If you aren't strength training, you should! Rowing is a great workout, but it only works some muscles of the shoulder. If you have a shoulder injury or are getting some should pain, these are some things I recommend giving a shot off the water or machine so you can keep rowing longer without being sidelined due to injury.
Do you use the rowing machine for a warm-up, workout, or both?
Depending on what your purpose is, that changes how you should use the machine.
In clinic, I notice a lot of people using the indoor rower as a warm-up, but they mention getting hurt almost instantly when rowing. When they demonstrate, they are actually going really quickly and pulling pretty hard. That's like going for a sprint for a warm-up. So based on your goal, you might want to use the machine a little bit differently. Checkout the video for some advice.
Do you get tingling or numbness in your arms when rowing?
If so, check this video out. I talk a little bit about why it might be happening, the anatomy of it, and some things to pay attention to when on the rowing machine that might be contributing to some of the symptoms.
Comment below if you thought it was helpful or have any questions.
I have seen quite a few people mention that they row 5k+ a day or they row 5x/week. That is awesome!
I am so happy to see that rowing is becoming something that anyone can do in their living room, gym, hotel, etc. Instead of it being the machine no one uses, it's becoming a pretty popular thing. That is sooooo amazing!
However, with this trend comes a lot of things, which I will get to in time. However, simply put, people get so excited to do what they like that they forget about other things.
Rowing is a great working! Don't get me wrong...but you need to do other things besides just row.
I have gotten this question a lot,
Do I need to do strength training or other things for my shoulder to not get aggravated?
YES! YES! YES! Please do!
In this video I go over why this is the case. But basically, we do a lot of things in our day and since rowing is a highly repetitive motion that is also in a sitting position, we need to take care of the other muscles groups that aren't being worked as much. So to keep everything nice and balanced, there are some things you can do for your shoulder to help eep your muscles and body happier so you can stay on the rowing machine!
Ever wonder where you should put your feet on the rowing machine?
Or how about should you push through your heels, toes, etc?
This post takes care of those questions.
Gives the optimal positioning for where to push through your feet when rowing. Even gives some info if you walk duck footed and what you can do for that.
If you are more curious about how to setup the machine so your feet are in a good position, check out this video here.
Once you know the good setup position, watch this video below to know where to push through your legs and feet when rowing.
Amanda 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!