Rowing Part 1: Going the distance indoors
Today, we’re launching into indoor rowing as the first of a two-part series on rowing. Why devote two articles to rowing? Well, having rowed crew in college, I admit that I’m completely biased that rowing is the best sport in the world. On top of that, there’s good evidence that if you want to get in shape, rowing is a great choice of exercise.
Rowing is low-impact, which means it puts less stress on the joints than high-impact exercises like running or jumping. It’s not only a great aerobic exercise but is unique in that it requires both strength and endurance and is a full-body workout that engages multiple muscle groups, including the legs, back, arms and core. In fact, studies have shown that rowing can increase VO2 max, a measure of aerobic fitness, more than running or cycling. And if you’re trying to lose weight, the Journal of Sports Science and Medicine found that rowing also burns more calories per minute than running or cycling.
Indoor rowing starts with a rowing machine, or ergometer. While there are many rowing machines available, the Concept2 Ergometer (or C2 Erg for short) is the original, and still by far most popular, rowing machine that you’ll find in gyms and used by competitive rowers. Yes, there are some newer bougie rowers out there like the Hydrow rower or the extremely bougie Austrian-made Biorower (yes, I'm looking at you Greg Johnson) but the C2 Ergometer is still a great, durable choice.
To get started, I’d recommend watching some videos to learn the proper technique for rowing effectively (and not getting hurt). Concept2’s YouTube channel is a good source and if you have access to Peloton content, they also have great tutorials on learning to row. And once you learn the basics, there’s a raft of great content available online to keep you motivated. In fact, there are over 40 compatible apps that can sync to your C2 Erg and offer a range of additional features including live and on-demand classes, virtual racing, training programs and the Workout of the Day. There’s even a Concept2 Community on Facebook which allows you to record your workouts and compare your results against others worldwide.
For those with a competitive streak, Concept2 runs challenges throughout the year and allows you to post results in the Online Ranking over a range of different times and distances.
Speaking of which, I would be remiss if I concluded this column without giving a shout out to Isaiah Harrison and his brother, Elijah, who collectively have held an astounding 44 world records on the Erg.
Growing up in Coeur d’Alene, Isaiah (now 21 years old) started erging at age 12 in a CrossFit gym. The family bought an erg for home fitness and he started comparing times online and competing. At one time, he held the world record for all the distances for 13-14 year-olds and all the distances for 15-16 year olds. Younger brother Elijah (age 16) is following in his brother’s rowing footsteps and holds 2 erg world records. Stay tuned for more on the Harrison brothers next time when we dip into rowing on actual water.
THE GOOD: Rowing is a low-impact, high-intensity cardio workout that works the entire body and increases your strength, power and endurance. And as Elijah Harrison reminded me, “Other sports you can get easily injured. Rowing is a sport (where you) get that exercise you want but at the same time remain safe while doing it.”
THE BAD: It can be lonely. Back when I started erging, it was just me and the unforgiving machine. Luckily, there are now apps and even a podcast called As The Flywheel Spins with guided workouts to keep you company and help you stay motivated.
THE NITTY GRITTY: If your gym doesn’t already have a rowing machine, a new Concept2 Erg costs $1,000. However, you might be able to find a used one for less as people do tend to buy them and then use them as expensive coat racks before selling them. But, if you’re buying a used C2 Erg, make sure it has the PM 5 monitor for all the latest features and connectivity.
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Dr. Emry is a family physician and partner at Ironwood Family Practice in Coeur d’Alene. Exercise Explorer MD will appear every other week in The Press and Dr. Emry can be contacted via email exercisexplorermd@gmail.com. © 2024. This work is licensed under a CC BY-ND 4.0 license.
Elijah Harrison, left, and Isaiah Harrison.