GMFitness - Specialist Concept 2 Rowing Machine Hire Company

Training

Rowing on a Concept 2 is about as good as it gets for improving your fitness and stamina.   Rowing at home on a Concept 2 enables you to make the most of the time you have available and it enables you to train when perhaps you couldn’t have got to the gym or gone outside for a run.

Training differently on the Concept 2 will bring you different results.  Train long and low to build aerobic fitness and stamina.  Train short and hard to build strength and muscle. Vary your training and get the best of both.

The downloads on the left provide targeted help, enabling you to get the most out of your rowing.  Take a few minutes to look through them and take from them the bits that are important to you in reaching your goals.

But before that, take a look at the videos which show you how to row, and as importantly how not to row, to ensure that you get the most out of your Concept 2.  Correct technique is crucial and time spent in the early days on technique will pay dividends in the months to come.

Here are some basic tips to get you started

• Consult your Doctor. Be sure that it is not dangerous for you to undertake a strenuous exercise program
• Carefully review the rowing technique information found in the manual provided with the rower.
• Start each workout with some easy rowing for a warm-up
• Row no more than 5 minutes the first day to let your body adjust to the new exercise.  Build up gradually from this point
• Slowly increase your rowing time and intensity over the first two weeks. Do not row at full power until you are comfortable with the technique and have rowed for at least two weeks. Like any physical activity, if you increase the volume and intensity too rapidly, fail to warm up properly, or use poor technique, you will increase the risk of injury
• The best damper setting for most workouts is in the range of 3-5. Rowing with the damper setting too high can be detrimental to your training program because it may reduce your output and increase your risk of injury
• Aim for a rating of between 18 and 24 spm (strokes per minute)