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by Mary Ellen Coffey There are endless safe and effective ways to get a great workout on the rowing machine. When you go to the gym however, nine times out of ten you'll see people rowing incorrectly. There is a technique to it, and unlike the treadmill, elliptical, or stationary bike you can't just jump on the rower and row. Well you can, but you won't get the most from your workout. Efficiency matters, so don't waste your time. What it is: rowing is a drive, or push with your legs, a hip hinge back slightly with your torso (11 o'clock position), and a pull with your arms. The drive movement order is legs, body, arms. Reverse it on the recovery, by letting your arms straighten, hip hinge forward slightly with your torso (1 o'clock position) then bend the knees until your shins are vertical. The recovery movement order is arms, body, legs. On the recovery your knees do not bend until the handle passes over them, and your back stays straight on both the drive and recovery with your lats engaged. Let this become one continuous movement, legs, body, arms, and arms, body, legs. Workout tip: Interval your workout by rowing for 5 minutes then get off the rower and complete a body weight movement. Row 5 minutes 10R 10L reverse lunges Repeat 6 times for a total of 30 minutes on the rower and 60 reverse lunges. 
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Get your workout done in 30 minutes! But you do need to warm up first, so at least 10 minutes of mobility and dynamic movements before the workout. 30 Minute Kettlebell Workout: 5 kettlebell goblet squats 20 swings (light) 15 swings (medium) 10 swings (heavy) - 45 swings total 5R/5L plank one arm rows 10 floor chest presses Repeat 4 times. Foam roll. Stretch.  by Mary Ellen Coffey There are endless safe and effective ways to get a great workout on the rowing machine. When you go to the gym however, nine times out of ten you'll see people rowing incorrectly. There is a technique to it, and unlike the treadmill, elliptical, or stationary bike you can't just jump on the rower and row. Well you can, but you won't be getting the most from your workout. And since you're going to exercise anyway you might as well do it in a way that is most beneficial to you. You can learn how to row the correct way, and you won't waste your time at the gym. With a rowing workout you can either stay on the rower and row continuous, or you can interval your workout by rowing for a set amount of time and resting for a set amount of time. Another way is to row for a set amount of time, get off to do some other exercises, then get back on the rower, and repeat that circuit for a specific amount of time. Here's one I recently did that was challenging, but reasonable and doable. Adjust the workout to your current fitness level, and burn tons of calories while improving your cardiovascular system and building strength within your body. Much like the kettlebell swing you're working many muscle groups at once, so if efficiency is part of your motivation then give these workouts a try! Warm up with pick drills and light rowing for approx 5 minutes Workout: Row 5 minutes 10 kettlebell swings and 5 goblet squats rest 15 to 60 seconds Repeat six times for a total of 30 minutes on the rower Here's another one I tried: Warm up with pick drills and light rowing for approx 5 minute Workout: Row 5 minutes 5R/5L kettlebell rack reverse lunges rest 15 to 60 seconds Repeat six times for a total of 30 minutes on the rower  by Mary Ellen Coffey Completing intervals on the treadmill is a wonderful way to improve your cardiovascular function while burning excess body fat and calories. It also helps keep you injury and pain free by eliminating that prolonged continuous and repetitive jarring motion that could be hard on your joints. Follow this guideline, and adjust your speed and incline percent to your current fitness level while still challenging yourself. Keep it doable and reasonable. Treadmill interval workout: 3 min warm up - 3 mins 10 min steady pace run (or walk) - 10 mins (if you walk during this portion make it a challenging pace) 2 min walk - 2 mins 2 min run 1 min walk x's 5 - 15 mins :30 sec run :30 sec walk x's 6 - 6 mins 4 min cool down - 4 mins 40 minutes total. Stretch. Good times!  by: Mary Ellen Coffey Most of us would like to be active, healthy and fit, and most of us have some kind of exercise related interest we think about, or would like to try, or do. Whether it's training for a half marathon, taking kickboxing classes, learning Pilates or yoga, or kettlebell training, or simply making exercise a priority in our lives, most of us would like to engage in something fitness related. But where do you start? You start by starting. It's as simple as finding something you enjoy and doing it. Regularly. Think about what types of workouts inspire you. What would you like to learn, or become better at? Often times we don't know what we like until we try, and we may be surprised by what sparks our interest. I'm fairly new to rowing, and probably never would of walked up to a rowing machine and started rowing, but it was part of a class I was taking, and I had no idea I would enjoy it so much. I dug deeper and learned more about the technique and skill involved, and now it's a regular part of my exercise routine, but I really had no clue I'd like it so much until I tried. The point is we all want that something that energizers us, motivates us, and inspires us to improve our health and wellness. But, it's up to us to discover that thing we're attracted to. What type of exercise motivates you enough to dig deeper into it, learn more about it, and become better at it? And don't be surprised if you find something you truly enjoy when you least expect it. Here's a most enjoyable kettlebell workout. Adjust it to meet your fitness level, and warm up with dynamic moves first. Monday's most enjoyable kettlebell workout: 5R/5L kettlebell rack reverse lunges 15 kettlebell swings 2R/2L alternating get ups 10R/10L alternating plank shoulder taps 10 kettlebell goblet squats 12R/12L lunge position one arm kettlebell rows :30 second heavy kettlebell farmers walks Three rounds. Foam roll. Stretch. Good times!  by Mary Ellen Coffey Overdo it. More is not better when beginning an exercise program, especially if you've been sedentary for a while. Start slowly and let your body adapt, which will help you stay injury free. You're in this for the long haul, slow and steady wins the race. Keep putting off your workout. I'll do it later, I'll do it later, I'll do it later.....nope, that doesn't work. Before you know it your day is gone. Set a specific time each day and stick with it. Give up if you miss a day or two. We all know life happens, and it's possible to miss a few days here and there. But, that doesn't mean you stop. Pick up where you left off and get yourself back on track. Make excuses. We all have many excuses. I'm tired, I'm busy, I don't like exercise, it's boring, I don't like to sweat... and guess what, that's probably all true. But maintaining an exercise routine is more important to your overall health than your excuses. Telling yourself you can't do it. If you think you can, you can, if you think you can't, you can't. Your body responds to what your mind thinks, so no negative energy. Instead, think how a few simple movements on a consistent basis can make you look and feel better. It's easy to talk ourselves out of exercise, but once you establish a routine it becomes part of your life, and you'll soon find enjoyment in taking the time needed to take care of yourself.  By Mary Ellen Coffey Cardio workouts have a place in your fitness routine. Especially if you spend most of the day sitting, or just not able to move around too much. If you start your cardio workout feeling a little sluggish, don't be discouraged, because within 15 minutes you'll be feeling that boost of energy. Four tips and benefits of a cardio routine: Tip: Do some type of cardio at least 20 minutes a day to increase your energy and metabolic rate Benefit: Reduces excess body fat and releases endorphins, the feel good chemicals in your brain Tip: Intensify your effort in short spurts to increase heart and lung health Benefit: Helps to reduce the risk of coronary artery disease by lowering high blood pressure and high cholesterol and increases lung capacity Tip: If walking outside do intervals of skipping and swing your arms higher Benefit: Strengthens the skeletal system which helps to reduce the risk of osteoporosis and helps to increase joint range of motion Tip: Walk after eating breakfast, lunch or dinner Benefit: Helps with digestion by allowing your food to process better If you're not able to do cardio for 20 or 30 minutes straight then break it down into 10 minute intervals. The important thing here is to just get it done. And always honor your pace! Tuesday Treadmill Workout: 3 min warm up at 1% incline - 3 mins 1.5 min run 1 min walk x's 9 - 22.5 minutes 4.5 min cool down - 4.5 mins 30 minutes total Stretch. Good times!  My blog posts are usually exercise related, and you'll notice I do a lot of kettlebell workouts. I cross train with cardio, some yoga and mat Pilates, but the majority of my strength training is kettlebell based. This happens to be the type of strength training that I really enjoy, and it's easy to continue something when you enjoy it. It's even easier when you see results. Through my blog posts I hope to inspire you with useful practical information that could encourage you to move better and feel better. There are many exercise styles to choose from, so if you haven't found one that suits you, you should explore what fitness options are in your area. Often locally owned training studios, or personal trainers will offer you a complementary class or training session so you can try before you buy. There's a training program out there with your name on it! Now go find it, and start enjoying an active healthy lifestyle! Monday Kettlebell Workout Warm up with mobility and dynamic moves first 10R/10L kettlebell rack reverse lunges 15 kettlebell swings 2R/2L alternating turkish get ups 10R/10L plank shoulder taps 10 kettlebell goblet squats 12R/12L lunge position one arm kettlebell rows 30 second heavy farmers walks Three rounds. Foam roll. Stretch. Good times!  Heart and lung healthy cardiovascular day on the treadmill! When you're unsure on how to approach the treadmill this is a good guideline to challenge your respiratory system. Personalize it by choosing a speed and incline according to your current fitness level and mood. 1 % incline - 3 min warm up - 3 mins 1 min run 1 min walk at 5.8 mph x's 6 - 12 mins 1 min run 1 min walk at 5.9 mph x's 6 -12 mins 1 min run 1 min walk at 6.0 mph x's 6 - 12 mins 4 min cool down 43 minutes total. Stretch. Good times!  This kettlebell workout has plenty of swings and get ups to improve strength and conditioning Warm up first with mobility and dynamic moves Workout: 20 kettlebell swings 5R/5L SLDL's 3R/3L alternating get ups 10 kettlebell swings plus 5 kettlebell deadlifts 10R/10L plank shoulder taps 10 kettlebell swings Four rounds. Foam roll. Stretch. Good times!  |
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