NIFS Healthy Living Blog

Incorporating the Erg Rowing Machine into Your Exercise Routine

Thomas_Rowing_Blog_3Tired of running, stair climbing, and cycling? If you are looking for a cardio workout that promises plenty of calorie burning, upper- and lower-body conditioning, all while being low impact, look no further than getting in some indoor rowing exercise.

This exercise is not necessarily new (its origins date back nearly 2,000 years to ancient Greece) and not exclusive to outdoor rowing enthusiasts. For the average individual, rowing provides an excellent warm-up source, while the seasoned CrossFitter may use the rower as a cardio component in an elaborate superset. Regardless of your fitness level, the erg rowing machine is designed to give a low-impact, smooth exercise movement that provides training for outdoor rowers as well as an uncomplicated total-body exercise for the average Joe or Jane.

Steps for Learning Indoor Rowing

Indoor rowing technique can easily be taught in four convenient steps:

  1. The Catch: The starting point; legs are bent at the knees, arms are straight, and the back is flat.
  2. The Drive: The legs are extending and the handle is pulled toward the chest.
  3. The Finish: Legs are extended and the handle is at the chest.
  4. The Recovery: The sliding motion in which the body moves back to “the catch” position and performs another rep.

Like most exercise patterns, rowing requires practice and sometimes coaching to fully and safely get the most out of the movement.

For more detail, check out these instructional videos from the manufacturer of our rowing machines, Concept2.

NIFS staff is here to help and encourage you all the way! Please contact a NIFS Health Fitness Specialist with help on improving your rowing technique or incorporating the rowing machine into your current exercise program.

To get started or develope a new workout routine, contact us for a free fitness assessment!

Free Fitness Assessment

Evolve and rejoice,

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.

Topics: exercise cardio calories rowing

Thomas’ Corner: Slim-lympics Decathlon of Fitness

Good Morning, NIFS! Welcome to Slim It to Win It 2014. We are very excited to bring you another Slim It season, with tons of new workouts and fresh ideas.

Today’s workout is inspired by one of the most celebrated events of the Olympics, the decathlon. In today’s workout, we have 10 exercises in which we will do one set each for a 2-minute AMRAP(as many reps as you can). Between exercises, take 2 minutes to rest. When your rest time is up, be ready to immediately start the next exercise.

For a benchmark, make note of total reps you complete on each event. At any time, complete the event again to see progress, challenge a friend, or change up the exercises with some of your own. Total workout time is around 40 to 45 minutes.

  1. TRX squatThe Dawn Patrol Thomas Team
  2. Dynamax slammers
  3. Box step-ups
  4. Crunches
  5. TRX rows
  6. Lunges
  7. Push-ups
  8. Kettlebell swings
  9. Overhead press
  10. Jumping jacks

Team Thomas completed this workout on February 13 at 6am, just our second class. All 15 team members completed the workout and left nothing on the table. Eighteen-year NIFS member Harrison Royce had this to say immediately following the workout:

“This was definitely an excellent HIT routine. There was amped-up cardio, high-intensity exercise while maintaining friendly competition amongst others in the team and with yourself.”

Others echoed Harrison’s sentiment. Angela Dixon stated, “The partner’s exercises were good and the workout was a good hurt” and Bridget Harter exclaimed, “This workout makes me feel like I’ll be fit in no time!”

Warning: This workout has been linked to profuse sweating, increased heart rate, calorie burning, team-building camaraderie, increased self-confidence, and sense of accomplishment. Participate at your own risk. (Just kidding… GET BUSY AND HAVE FUN!)

Want to try a HIT class for free? Free class sessions are offered each month. Click here to see the HIT schedule and dates and times for fress sessions.

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.

Topics: NIFS cardio Thomas' Corner NIFS programs circuit workout HIT rowing kettlebell Slim It to Win It

Ready, Set, Row! The NIFS Staff Rowing Challenge Is Back

Get ready for the 2013 Annual Staff Rowing Challenge here at NIFS! If you are looking for a little bit of friendly competition as the winter rolls in, be sure to sign up with a team this year! The competition is pretty straightforward. All you need to do is sign up for a team; row, row, row; record your meters; and watch the boats on the string-line in front of the rower to see if your team is winning the race!

WARNING: This competition can be pretty intense (all in fun), so bring your “A” game!

For those of you who participated last year, you probably remember how it all turned out in the end. For those of you who didn’t, here are the results from last year:

2012 Team Total Meters Rowed

  1. Tony: 730,336
  2. Rick: 483,377
  3. Adam: 413,370
  4. Ben: 325,370
  5. Mike: 242,032rowing NIFS
  6. Cara: 213,230
  7. Tasha: 206,304
  8. Brad: 199,438
  9. Josh: 90,726
  10. Alex: 84,505
  11. Christy: 83,793
  12. Steph: 77,543
  13. Thomas: 59,297

             Do you know the right way to row?
             Watch our video with Tony and Alex!
             They will show you the proper form before
             you get started!

2012 Team Average Meters Rowed

  1. Ben: 46,481
  2. Adam: 45, 930
  3. Rick: 30,212
  4. Tony: 26,083
  5. Cara: 21,323
  6. Brad: 16,620
  7. Tasha: 12,894
  8. Alex: 12,072
  9. Thomas: 11,859
  10. Christy: 9,310
  11. Mike: 9,309
  12. Steph: 7,754
  13. Josh: 7,560
This year we are adding a little bit of a twist to the program that will be sure to make the race even more exciting and competitive than it has been in the past. Here are the ground rules for the program this year:
  • Choose your team and sign up with a Health Fitness
    Specialist at the track desk for your team starting November 18.
  • Between November 25 at 6am and December 24 at 2pm, row!
  • There are two ways to utilize your meters rowed this year. In the tracking binder located at the track desk, record your meters rowed immediately following your rowing session, either for your team or against another team. Your meters rowed can only count for one or the other.
  • All rowing must take place at NIFS to count toward your team total.
  • Your HFS will move your team boat along the line to show how well your team is doing against the others.
  • There will be two winning teams that will have bragging rights as champions for the year: the team with the most total meters rowed and the team with the highest individual average.

Sign up before Monday 11/25! We are looking forward to another exciting race this year! If you have any questions about the program, contact Stephanie Kaiser at [email protected] or 274-2432, ext. 226.

This blog was written by Stephanie Kaiser. Click here to learn more about the NIFS bloggers.

Topics: NIFS winter fitness fitness center nifs staff rowing