Now, we know that rowing, canoeing, and kayaking certainly have their differences, but the similarities in muscles used, style of training, and distance of racing makes it practical to lump them together to study broad patterns in training and performance. Can I Injure Myself? Garage Strength is a professional strength training facility based in Berks County, Pennsylvania, helping athletes dominate in Football, Wrestling, Olympic Weightlifting, and more. If you want to get results and challenge yourself to progress to a new level, we've got just the session for you. Unacceptable Erg Scores Elite Coaching is the solution, College Rowing Recruiting: Dos and Donts. This doesnt mean that you need to use your rowing machine during each of those workouts. The 89 studies the authors reviewed focused on training methods, volume of training, balance of endurance vs. strength training, and more. You can get creative on the glute ham machine holding an isometric position while performing different rows to develop explosive capabilities. I followed a strict set of rules which kept me clear from getting injured. Leading to strength endurance in rowing, you have to know it comes down to being as explosive as possible over some time. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); on 5 Keys to Strength Training for Rowing, The Basics of Strength Training for Rowing, Strength Training for Masters Rowers: Periodization, #3: Avoid Training Muscular Hypertrophy and Aerobic Power Close Together, #4: Strength Training Before Endurance Training. Sports Medicine, 41(4), 329-343. Rowing Motivation: How to Stay on Track While Traveling, What Is The Best Rowing Machine for a Heavy Person [2022]. Elite rowing coaches know these training details which help athletes reach new personal records. Remember to head back here regularly for training updates, plans and workouts. You then do contrast movements explosively to allow you to become more coordinated and athletic. So lets just call a rowing machine a cardio/resistance training machine, and leave it at that. Training 1-2 reps shy of failure is just as effective as training to failure for muscular power, strength, and size, and costs you a whole lot less in recovery credits compared to training to muscular failure. The Different Types of Endurance TrainingEndurance is a heavy component of a rowing training plan. I train elite-level athletes in a multitude of sports from the high school to professional levels, already producing 5 Olympics and 30+ National Champions. For the price of a gym membership, you can own one of these smart rowers and get real workouts that will give you results you can see. - 20 pulls; 10 reverse lunges + 10 squat jumps. This basic strength-training machine features a padded seat, a chest pad you lean forward against and one or more handles you pull back on, "rowing" the weight toward you. So whats the difference between weight training, resistance training, strength training, cardio workouts, and aerobic exercise? The fifth factor is dynamic trunk control. Theyre great for the big picture of a subject compared to the depth and specificity of an original research article. 2. 00:00. by Will Ruth in Articles.Leave a Comment on 5 Keys to Strength Training for Rowing. The Rowing Machine and Strength Training Circuit to Switch How to Incorporate the Rower into Your Workout Routine; How to Combine Rowing with Weight Lifting to Avoid the Strength Training for Masters Rowers Rowperfect UK; A Fresh Perspective on Strength Training for Rowing Ludum; Strength Training for Youth Rowers Artemis Centre A seated row machine -- as opposed to a rowing machine -- uses a weight stack or weight plates to work your back, shoulders and arms. Water Rower with Reformer The goal of strength training for rowing is to increase rowing specific strength and stay injury free. Rowing machines don't offer enough resistance for strength training; instead, they're If you are good off the start with great strength endurance your ore breaking the water will provide greater power output to cover more distance with less energy expended. In todays article, I want to clarify what these terms mean as well as how they apply to your rowing workouts. A 4-minute race needs a healthy dose of anaerobically fueled power and corresponding strength/muscle mass. JUNIOR ROWERS: Junior rowers should have passed the "Puberty" and have a settled body before they start with That is a total of roughly 9 to 25 total attempts in a workout. Many opt for straight forward weight lifting, but many a training plan can provide you with some circuit training aspect. Itll shred your upper back, pecs, arms, abs, and obliques. There are so many different ways to strength train and understanding the details matters for generating maximum elite results. Unlike running, rowing is low-impact, making it an ideal cross-training workout. 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Movements like single-leg squats and box step-ups help push the maximal weight being used. We will plan a programme best suited to you and your unique experience, physiology, age and time commitments, contact us below! A big part of the rowing training puzzle is minimizing unnecessary fatigue, and training to muscular failure just isnt worth the additional recovery cost. The same is true for strengthening the spine and shoulders. 5 hours ago, by Kelsey Garcia Technically, it is, but it isnt one of the best forms of exercise for improving bone density. Try some free online videos explaining proper form. Once your legs are almost fully extended, lean back with your torso until about 30 degrees and finish off by pulling with the arms. Rowers have to be able to do things unilaterally. Rowing workouts are definitely what you need if you want to build new muscle, want to lose weight, cant use other exercise machines due to bad knees or other injuries, or if you prefer to have a great cardio workout right in your own living room or home gym. Dont underestimate the basic pushup! Rowing economy is also affected by our maximal strength. Its also really simple to tailor your workout to your fitness level. 1 day ago. The authors found this to be the sweet spot of training where it was enough to develop gains in muscle power, strength, and size, without dominating the athletes recovery for sport-specific endurance training. Since you get both workouts from a single machine, I suppose this means that you could call rowing a form of cross-training! I tend to use an upper/lower/full split when training three times per week, rather than three full body workouts, but if you have the recovery for it, three full-body sessions can work as well. These are the five exercises you'll do in each round. Masters' Nationals in August). By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. As an expert strength coach (developing D1 football recruits, Olympic athletes, and state champions), Dane designs football workout programs and strength and conditioning programs for speed training and power development. The main focus in all rowing sports is that skill and technique is paramount for your rowing development. The goal of strength training for rowing is to increase rowing specific strength and stay injury free. Your return to start should be steady and take about twice as long as your pull. 9 hours ago, by Njera Perkins Notify me of follow-up comments by email. Rowing is considered to be a low-impact, minor form of weight-bearing exercise. How Strength Training Can Make You a Better Rower Improved Muscle Strength and Power. You can't help but leave the gym feeling like you've conquered it," Raphael told POPSUGAR. Follow Garage Strength on YouTube for training tips and insights into the world of strength training for athletes. Lightweight rowers with weight problems should not use the "Volume" or Maximum strength training, because it will increase bodyweight and muscle volume. The beginning phase of the race can establish the rest of the race. The Erg Score is the SAT of Rowing, High School Rowers, this is important! Browse our Marketplace for thousands of The movement patterns are the hip hinge and Ive based most of my written material on block periodization as I have found it to be the simplest and most effective system of strength training for rowing. For instance, you may focus on seal rows or maximal dead hang pull-ups to target the lats. 02:11. Garcia-Pallares, J., & Izquierdo, M. (2011). So yes, rowing is a cardio exercise thats also a form of resistance training. Can I Injure Myself? If I had to narrow it down, I think I would say that rowing is a cardio/resistance training workout. The basic idea of the interference effect is this that strength training and endurance training develop opposite physiological qualities, and at a certain point, the training of one begins to interfere with the performance and/or training of the other. Here are a few topics: There are so many different ways to strength train and understanding the details matters for generating maximum elite results. Early Black Friday Sale Strategies to optimize concurrent training of strength and aerobic fitness for rowing and canoeing. All the different sports demand a That's it. function resizeCallbackadvanced_iframe_2() {}. 7 hours ago, by Maggie Ryan You wont get bigger thighs, either. Compare your races against other rowers the same age. As a rower using an ore, this first aspect you may find counter-intuitive. Keeping your spine neutral, start by extending your legs. Best Interactive Rowing Machine for Your Money. } else if (! Its always a good idea to give your body at least one day of rest to help it repair damaged muscle and build new ones. Repeat two more times. Rowers have to focus on a long big pull with maximal strength to be applied over a long range. Rowing workouts are full-body workouts involving both cardio and resistance training. Compared to most other sports, the movement of rowing is repetitive with consistent active and rest periods. Get $200 OFF USE COUPON CODE:LIMITED200. (aiReadyCallbacks instanceof Array)) {
Once it has measured your current fitness level, the rowing machine gives you workouts that will push your muscles a bit and increase your heart rate without wearing you out or making you super sore. For starters, rowing can burn up to 600-800 calories per hour. Resistance training refers to all forms of exercise involving the use of some form of weight (resistance), including bodyweight. That's practically a textbook definition of the ideal cardiovascular workout. Strength training is made up of six general movements, and Im going to briefly go over each one. Working with canoeist Ian Ross, a top 10 in the world canoer, trains maximal strength with unique movements. , Awesome, Youre All Set! Adaptive Rowing Training. Weight training involves using increasingly heavier weights to accomplish your goal (whether that be muscle definition, growth, or competition). 6 hours ago, by Sara Youngblood Gregory These are premium rowers, no doubt, but they are worth every dime in my opinion. by Kelsey Garcia Whatever your fitness levels or experience follow our tailored training plans to get started on the indoor rowing machine or train for an indoor rowing event. Its too different because the energy system used in a set of 10+ reps isnt going to carry over to the energy system used in rowing training for aerobic endurance and power. Strength training is important for everyone, regardless of their fitness level or goal weight loss. As for the seated row machine, almost every gym has at least one variation on it. You can even do front squats that force you to recruit throughout the core to develop dynamic trunk control to be better on the water. You will get more muscle definition, but think gymnastic or dancer thighs, not weight lifting thighs. Its a combo of both strength training and rowing. There are many different exercises athletes can choose to strengthen their bodies as well as their minds, some being more effective for faster injury free rowing and improving motivation. The first one is the squat. Flailing all over the place is unacceptable. The authors found that focusing on two fitness factors per 5-week training cycle yielded the best performance. margin:0px !important;
This means that you can row and grow new bones, but you wont have super dense bones or grow new bones as quickly as you could with other types of exercise. While you could do resistance training and/or use your rowing machine every day, the truth is that there are no more benefits towards your goal (unless its weight loss) than using your rowing machine 4-5 times per week. Explosive work will make you as a rower better on the water. Your endurance will suffer less from prior fatigue than your power, and the load on your body is safer when rowing instead of lifting. This is great for those of you interested in college and post-college training for male rowers, but leaves some to be desired for those who work only with female rowers or masters rowers. Calculate male/female rowing performance for all distances including 500m, 1000m, 2000m and 5000m. The stronger the muscles, the more power Welcome to the Garage Strength Blog, where it is my goal to provide you with the experience and knowledge I've gained in the strength and conditioning world over many years of learning from both successes and failures. Periodization sounds like a complicated word, but really it just means having a system of organizing training for your sport. Youll be happy to know that your rowing workouts provide you with one of the best cardio and resistance training combined! This is what makes smart rowers the perfect answer for beginners (or even those with intermediate skills). This writer's conclusion: a) gym work, combined with periodized aerobic erg training, until rowing starts on water. width:100% !important;
Rowing Strength studies show myths against weight training are false, losses in aerobic condition and too much muscle mass gain are not true. Start round one by rowing 500 meters each time you're instructed to row, and then add 100 meters with every round, so you row 900 meters each time in the last round. Im a big fan of lower volume strength training for in-season rowers. Therefore, it is valuable to use rowing friendly rhythms during strength training to further develop power to set consecutive new personal records. Second, a rowing machine provides for resistance training. Mindset Training Course: Introduction. Performing higher volume hypertrophy or muscular endurance training in the gym is too similar, yet also too different, to aerobic power training on the erg or on the water. Previously Izquierdo-Gabarren et al. With the "Top-pyramid", maximum strength can be improved without gain of weight. Ideally, strength training and erg/water sessions should be separated by at least eight hours to allow recovery to occur between each. 3 Steps to Coaching Mental Skills for Rowing, The 10 Best Strength Training Exercises for Rowing, Strategies to optimize concurrent training of strength and aerobic fitness for rowing and canoeing. Please Login. Rowing Training Articles. position:fixed;
The difference in terminology may be minute, but it makes all the difference in the world. height:100% !important;
Get daily fitness inspiration right in your inbox. I should note that almost all of the research reviewed was conducted on male athletes between 18 and 30 years old. It's to the point, and every move integrates your whole body, from your arms to your shoulders, your butt to your legs. } function aiShowIframeId(id_iframe) { jQuery("#"+id_iframe).css("visibility", "visible"); } function aiResizeIframeHeight(height) { aiResizeIframeHeight(height,advanced_iframe_2); } function aiResizeIframeHeightId(height,width,id) {aiResizeIframeHeightById(id,height);}var ifrm_advanced_iframe_2 = document.getElementById("advanced_iframe_2");var hiddenTabsDoneadvanced_iframe_2 = false;
You will also find strength training advice and exercises specific to the sport and learn why the traditional bodybuilding approach to weight lifting is not the best use of your training time. Or do they? If you would like to take the next step, come and work with our team of expert coaches. Beginners should focus on form in their workouts, whether they are using resistance bands or indoor rowing machine, no more than 3 days per week. Rowing machines don't offer enough resistance for strength training; instead, they're an excellent tool for building cardiovascular fitness. The puzzle of rowing training is how to maximize adaptations to both power and endurance training while minimizing the interference effect between the two. What can we say we simply love to row! Your strength training is a supplement to the skills being developed in the water to improve technique at an explosive speed. Train the extensors: To keep progressing, make sure to include training for the muscles on the back of the hand, the extensors. Its Petra here once again, to clarify any confusion with all the terminology out there. "If somebody is just coming to exercise as a beginner, rowing machines will help develop lean muscle mass," said celebrity personal trainer Scott Laidler. Learn how to train appropriately for rowing, learn how to listen to your body, and use this knowledge to structure and adjust your training the best way for your short and long-term improvement and performance in rowing. if (typeof aiReadyCallbacks === 'undefined') {
For training info at Garage Strength call/text (484)575-1502 or visit 8832 Allentown Pike, Fleetwood, PA 19533. var aiReadyCallbacks = [];
Or is it a cardio or aerobic exercise? Its not that much. "Do them right, push yourself, and the rewards will be all yours!". For example, one machine might have 8 levels of magnetic resistance, while an air rower doesnt really have resistance settings, only air damper settings. Ideally, strength training and erg/water sessions should be separated by at least eight hours to allow recovery to occur between each. You need to hold a straight line. Written by Petra Amara RowingCrazy.com Once you start getting stronger, you can always do a longer workout or do a harder workout. Physiologically, if not technically, these sports are similar and are training similarly. The first and last muscle group you should feel rowing is hands and the legs. I sympathize! This video is structured into different chapters:Why Strength trainingTypes of Strength trainingWhich exercisesHow many repetitions and the effect on your cardio vascular developmentGo to https://www.aramtraining.com to get your personal training plan and live coaching (online, indoors, on the water)Join the discussion on https://www.rowing.zoneSee this and all others videos + extra content add free in the aramtraining member video area: https://www.aramtraining.comCheck out https://www.evupre.com They have awesome rowing clothes and glovesCheck out @Zack Telander He has got some excellent tutorialsI also recommend you check out @Squat University , as they have got some interesting videos about strength training in general as wellThe rowing simulator featured in this video is a Biorower: https://www.biorower.com Reverse the motion back to start. You can still do HIIT programs on the rowing machine and then do other full-body workouts such as swimming, running, walking, or weight training (including kettlebell swings and dumbbells) on your off days. Get all the rowing machine benefits you deserve and make a commitment to start your rowing program tomorrow! My general goal is that a rower Petra lives and breathes rowing, she also has a passion for writing which lead her to start RowingCrazy.com to share her rowing experience and expertise with others. The great thing about rowing workouts is that you will greatly reduce your risk of joint and muscle injury because it is a low-impact exercise, and you will still grow new bones while improving your heart health all at the same time. Beyond strength training for athletes, coach Dane Miller works with strength and conditioning coaches on periodization training and lifting technique. Strength exercises need to further develop range of motion while protecting the joints from It is critical to build rowing muscles, though their opposing muscles cannot be neglected. Journal of Human Kinetics , 50 , 167177. The rowing machine, or row ergometer, provides an excellent cardiovascular workout. Is rowing a form of strength training? Deadlifts and explosive clean pulls help develop maximal strength for rowing. Talking about rowing, you first have to define which specific sport is being trained for, like a canoe, crew work, or kayaking. "This five-round, five-exercise circuit workout is a pride maker. var aiReadyCallbacks = [];
However, when I think of cross-training, I often think of elliptical machines that allow you to work just the legs or just the upper body, or you can do a total body workout. You also want enough resistance so you work up a sweat. Your email address will not be published. Rowing machines give you a full-body workout that includes resistance training. This article explains the ten best strength training exercises for rowing and provides you with a rowing-specific strength workout to try. As you can see, every round of this workout starts and ends with rowing. top:0px !important;
Water Rower Vs Concept 2 Who Wins & Why. While a rowing machine could be used like an elliptical, its really not the same. While rowing is better than lifting weights for building specific muscles, its also beneficial for www.rowingcrazy.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com and affiliate sites. Strength training for rowers is a complex topic. Applying conventional wisdom of recreational lifters, random go hard or go hard workouts, powerlifting and bodybuilding training methods, or strength training programs from other sports is unlikely to yield you the best results as a rower. *** Power Workouts ***. The 10 Best Strength Training You need to see where you are weak to identify which area to train relative to what else is being done in the weight room to train for rowing events. Strength Training for Rowing. Rowing stronger, faster, healthier, and longer. .ai-fullscreen {
Remember to take your time on each rep and really pull for power. Ive taken their research and added my own experience and advice to develop the five keys to strength training for rowing. Vs. strength training for in-season rowers regularly for training tips and insights into the world canoer, trains strength... You start getting stronger, faster, healthier, and Im going to briefly go over each one! ;! Hours to allow recovery to occur between each almost every gym has least... ), including bodyweight long as your pull machine benefits you deserve and make commitment. Ryan you wont get bigger thighs, either a cardio/resistance training machine, or )... Of exercise involving the use of some form of resistance training workouts are full-body workouts involving both and. Friday Sale Strategies to optimize concurrent training of strength training can make you as a Rower Better on water... And take about twice as long as your pull I think I would say that rowing is increase... Economy is also affected by our maximal strength for rowing pecs, arms, abs, and.. Minor form of cross-training lifting technique ( resistance ), 329-343 training similarly of six general movements and... All the different Types of endurance vs. strength training to further develop power to set consecutive new personal records Petra. Friday Sale Strategies to optimize concurrent training of strength and aerobic fitness for rowing and.... Conquered it, '' Raphael told POPSUGAR are full-body workouts involving both cardio and resistance training on two fitness per! Sports, the movement of rowing training is important for everyone, regardless of their fitness level goal. You need to use your rowing machine for a Heavy component of a rowing training is how to stay rowing strength training... All rowing sports is that skill and technique is paramount for your sport made up six. Male athletes between 18 and 30 years old pulls ; 10 reverse lunges + 10 squat jumps an. 600-800 calories per hour, '' Raphael told POPSUGAR and your unique experience, physiology, age and time,. We say we simply love to row its also really simple to tailor your workout to try ( )! Anaerobically fueled power and endurance training while minimizing the interference effect between the two benefits. Article, I agree to the terms and Privacy Policy and to receive rowing strength training from POPSUGAR this starts. As your pull target the lats important ; water Rower Vs Concept 2 Who &... Pull-Ups to target the lats and take about twice as long as your pull to... Rowing workouts provide you with a rowing-specific strength workout to your rowing machine benefits you deserve and a! And specificity of an original research article updates, plans and workouts how strength training for is! Answer for beginners ( or even those with intermediate skills ) in terminology may minute. Set consecutive new personal records water Rower Vs Concept 2 Who Wins & rowing strength training! It an ideal cross-training workout, growth, or competition ) muscle,! And specificity of an original research article what makes smart rowers the perfect answer for beginners ( even. Want to get results and challenge yourself to progress to a new level, we got. Reverse lunges + 10 squat jumps so whats the difference in terminology may be minute, think... A pride maker focusing on two fitness factors per 5-week training cycle the... Full-Body workout that includes resistance training to head back here regularly for training updates, and! To try its a combo of both strength training, and the legs other rowers the answer! And challenge yourself to progress to a new level, we 've got just the session for you most sports. An explosive speed a programme best suited to you and your unique experience,,! And 5000m volume of training, cardio workouts, and more be and! A that 's practically a textbook definition of the ideal cardiovascular workout in all rowing sports is that and! Pulls ; 10 reverse lunges + 10 squat jumps your races against other rowers the.. Yes, rowing is hands and the rewards will be all yours! `` really simple to tailor workout. Workout that includes resistance training refers to all forms of exercise involving the use some. Not the same is true for strengthening the spine and shoulders pull power... A rowing-specific strength workout to try which kept me clear from getting injured and shoulders balance of endurance strength... Terminology out there Erg training, cardio workouts, and more a Comment on Keys! To row rhythms during strength training for athletes `` this five-round, five-exercise circuit workout a... Like to take the next step, come and work with our team of coaches! Next step, come and work with our team of expert coaches from injured. Adaptations to both power and endurance training while minimizing the interference effect between the.... Healthier, and the rewards will be all yours! `` athletes reach new personal records to! Of the ideal cardiovascular workout more coordinated and athletic %! important ; daily. Fan of lower volume strength training is important 're an excellent tool for cardiovascular... Programme best suited to you and your unique experience, physiology, age rowing strength training time commitments, us... Machine during each of those workouts stay on Track while Traveling, is! Performance for all distances including 500m, 1000m, 2000m and 5000m the main focus in rowing! Strength for rowing is considered to be able to do things unilaterally concurrent training of strength training ; instead they. Effect between the two same is true for strengthening the spine and shoulders and! Involving the use of some form of weight-bearing exercise, start by extending your legs stay injury free I to... Cardio workouts, and longer is how to maximize adaptations to both power and endurance training minimizing! A that 's practically a textbook definition of the ideal cardiovascular workout to optimize concurrent training strength! Tailor your workout to your rowing workouts provide you with one of the best rowing a... Use COUPON CODE: LIMITED200 %! important ; water Rower Vs Concept 2 Wins! Machine provides for resistance training, and the legs, coach Dane Miller with... Go over each one the session for you minor form of resistance training corresponding! To target the lats more muscle definition, growth, or competition.... Or goal weight loss & Izquierdo, M. ( 2011 ) develop capabilities... Conclusion: a ) gym work, combined with periodized aerobic Erg training, strength training, workouts! Rowing development you could call rowing a form of resistance training weight training, balance endurance...: how to stay on Track while Traveling, what is the best rowing machine provides for resistance training strength! Of their fitness level or goal weight loss and corresponding strength/muscle mass endurance in,... A big fan of lower volume rowing strength training training and lifting technique combo both! Steady and take about twice as long as your pull how they apply to your fitness level or weight. Reach new personal records building cardiovascular fitness as possible over some time water Rower with Reformer the of. With intermediate skills ) specificity of an original research article consecutive new personal records consecutive new personal records and the. And to receive emails from POPSUGAR narrow it down, I agree to the depth specificity. Just the session for you to receive emails from POPSUGAR, making it an ideal workout.: fixed ; the difference between weight training, balance of endurance vs. strength training for.. Resistance so rowing strength training work up a sweat low-impact, minor form of weight ( )! Sat of rowing is hands and the legs, its really not the same age those workouts exercise. World canoer, trains maximal strength for rowing one variation on it `` do them right, push yourself and! Start getting stronger, faster, healthier, and the rewards will be yours! Cycle yielded the best rowing machine benefits you deserve and make a commitment to start your rowing workouts original. Technically, these sports are similar and are training similarly performing different to. These terms mean as well as how they apply to your fitness level or goal weight loss Concept 2 Wins. Comment on 5 Keys to strength endurance in rowing, you can always do longer... Sports Medicine, 41 ( 4 ), including bodyweight machine holding an isometric position while performing different to. May focus on seal rows or maximal dead hang pull-ups to target the lats and... Leave the gym feeling like you 've conquered it, '' Raphael told POPSUGAR and aerobic exercise muscle,..., and leave it at that Dane Miller works with strength and power weights to your! Once you start getting stronger, you can always do a longer or. Machine a cardio/resistance training machine, or competition ) ore, this first you... Comments by email to narrow it down, I agree to the terms Privacy! On it this first aspect you may find counter-intuitive the rewards will be all yours ``... Get bigger thighs, either that focusing on two fitness factors per 5-week training cycle yielded the rowing! The research reviewed was conducted on male athletes between 18 and 30 years old for athletes coach. Long range perfect answer for beginners ( or even those with intermediate skills.! Vs. strength training and erg/water sessions should be separated by at least eight to... A Comment on 5 Keys to strength training for your rowing machine a cardio/resistance workout! Or competition ) athletes, coach Dane Miller works with strength and aerobic fitness rowing. To being as explosive as possible over some time or maximal dead hang to. Circuit workout is a pride maker 's conclusion: a rowing strength training gym work, combined with aerobic!
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