Would there be a benifit in doing tempo on the Concept Rowing machine? I was playing around with it today and it is a great low intensity total body workout depending on how you do it. I also think it can be used for intensive tempo type workouts. Anyone every try this? And if so how fast and what distances are appropriate?
I think it may be a good alternative to tempo running, much better than cycling.
In case you dont know what it is here is a link with a picture…
Jay, good question, we have the concept 2 rower at my gym and I really like to use it with my clients. In terms of cardio respiratory benefit, rowing is a great exercise. Cross Country Skiing and Rowing are responsible for developing the highest blood lactate concentrations among repetitive movements.
It may be beneficial to use it as a tempo exercise since the neuropatterns are very different from sprinting. Therefore, you get a double whammy. You get blood flush and nutrients through the body, yet you also avoid doing tempo that may possibly tire you for future sprint workouts.
I can’t say how much better it would be than doing tempo sprinting, but I definately think it is better than biking. Biking will shorten your hammies and mess up your pelvic tilt. To boot, biking does a number on the ol’ nuts. Definately like the rows.
I usually use the pace for 500m option on the rower. I train a 12 yr old girl that can do sub 1:50 pace for five minutes. She is also ranked #1 in the nation for 12 and under 200m free. If you can hit that pace, your doing good:) J/k, if it’s a tempo workout, take it like a row on a lake, smooth sailing, try about 2min pace for 500m. Hope this helps…
Thanks Jay.
I did a 1000 today to see what I can do and did it in 4:12. I rested 5 misn and did it again in 4:02.
Anyway lets see what others say.
How much volume you think is needed. What is 500 of rowing compared to running? Im just trying new thigns since I think my knee is tendonitis and I havent really been able to run much. Its getting better but as soon as I go faster than jogging and open up my stride I feel slight pain. If I get insurance soon I may have to see the PT.
Jay, take it easy with the rowing, I think 1000m is plenty. See if your knee feels better after the rowing, if it feels worse I would can it and see a PT soon. Try to make friends with PT’s and see if you can barter for a free treatment.
1:40 today for 500.
One of my throwers did a 1:35 and I thought the machine was going to fall apart. lol.
I am going to play with volumes and intensities for tempo. I was thinking about seeing how fast I can do a 200 and go 70% of that that time. Do it 10x with 1 min. rest. Does that sound reasonable?
The knee hurts right before ground contact as my leg opens up in a stride, a little when my leg opens up to go down stairs and I also feel it a little bit when I pick up the bar and straighten out my leg to do an RDL.
Any idea what it could be?
Its more toward the medial part of my knee under my kneecap. I dont know about patella tendonitis though since it doesn’t hurt at all the vertical jump.