{"id":73477,"date":"2016-12-14t22:34:32","date_gmt":"2016-12-15t03:34:32","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=73477"},"modified":"2023-01-19t05:15:56","modified_gmt":"2023-01-19t10:15:56","slug":"healthy-rowing-beginners-guide","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/healthy-rowing-beginners-guide\/","title":{"rendered":"healthy rowing | a beginner’s guide"},"content":{"rendered":"
in the united states, rowing may also be referred to as crew. the sport goes all the way back to ancient egyptian times. the basics of the sport include moving a boat through water using oars. it’s well known as a competitive sport and also as a recreational activity.<\/p>\n
many colleges and universities have crew clubs or teams that compete in different types of races. rowing is also an olympic sport and world championship events are held yearly. the olympic games include 14 total boat classes for racing with some for men and women. fisa holds the world rowing championships every year with 22 different boat classes.<\/p>\n
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before you head out on the water to enjoy rowing, it’s important to start with safety instructions. safety has to come first, or you could end up injured.<\/p>\n
during the winter months, make sure that you are not going out alone in the cold weather. falling in water below 50 degrees can send someone into shock very quickly which will make even a very strong swimmer have difficulty self-rescuing themselves back into their boat.<\/p>\n
some of the guidelines you want to make sure you follow before each row include:<\/p>\n
if you cannot swim, you probably shouldn’t be on the water rowing. many rowing clubs require you to pass a swim test before you begin rowing. this test may also include putting on a life jacket while you’re in the water.<\/p>\n
if you don’t understand what bow, stern, starboard, weight enough, back, tie-in, stop, bow person and port mean, you’re not ready to row. these are basic words used during rowing, which you need to understand before getting into the water.<\/p>\n
it’s also important to understand the waters where you’re rowing. make sure you know the traffic patterns, and are aware of any hazards.<\/p>\n
before you start rowing for the first time, you may want to consult a physician. rowing is a form of exercise, and a doctor should sign off before you start any new exercise program, especially if you have underlying health concerns.<\/p>\n
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before entering the water, you need to get your body warmed up. take three to five minutes to jog, jump rope, run in place or do jumping jacks to get warmed up. then, take the time to perform some basic stretches before you even touch your boat. you could even use an indoor rowing machine to warm up before hitting the water.<\/p>\n
along with the land warm up, you need to perform a water warm up. this provides even more protection from injury. start by gradually building from no pressure rowing to full intensity rowing.<\/p>\n
usrowing safety guidelines<\/a><\/p>\n fisa’s minimum guidelines for the safe practice of rowing<\/a> (pdf)<\/p>\n british rowing – safety<\/a><\/p>\n usrowing safety video<\/a> (video)<\/p>\n row safe: a guide to rowing safely<\/a> (video)<\/p>\n according to telegraph<\/a>, rowing has many health benefits, which is one of the main reasons rowing machines were created for indoor rowing. many exercise programs are based around rowing. not only does the movement provide physical benefits, but it’s also stress-relieving. it’s one of the most calming sports on the planet, especially in the morning. it can be done solo or with a team.<\/p>\n whether you have access to the water and you plan to row solo, or you plan to use an indoor machine, some of the health benefits include:<\/p>\n other forms of exercise can be very hard on the joints, but rowing provides a low impact activity great for many large muscle groups. you’ll receive a full-body workout, which provides excellent weight-loss benefits without putting stress on your joints.<\/p>\n rowing allows for a full cardio workout, which helps increase your lung capacity. it will also supports better blood circulation.<\/p>\n according to realbuzz<\/a>, if you’re interested in losing weight, rowing is a great way to get rid of those extra pounds. rowers burn twice as many calories completing a 2,000-meter course compared to runners completing a 3,000-meter steeplechase. however, running has a higher impact on the body and can cause more wear and tear.<\/p>\n according to fitday<\/a>, you use all of your large muscles and many of your smaller muscles in the action of rowing. (it’s important to start slow, warmup well and cool down to help beginners reduce muscle pain.)<\/p>\n <\/p>\n rowing is very calming, especially early in the morning when the water is calm, and nobody is around.<\/p>\n maintaining a balanced body isn’t easy, but rowing helps. as you build muscle and burn calories, your body moves toward a healthy weight and your body composition changes.<\/p>\n the activity requires a full range of movements, which help to increase flexibility.<\/p>\n on the health benefits of rowing<\/a> (video)<\/p>\n british rowing – health<\/a><\/p>\n rowing for all – fit for life!<\/a><\/p>\n you may think rowing is easy and you just hop in the boat and start stroking the oar in the water. according to rowperfect, however, there’s more to it than this. you need to stroke, but you need to do it correctly with the right posture and technique. here’s a quick look at the elements of proper rowing technique.<\/p>\n along with making sure you get these elements of rowing correct, you want to avoid making some of the more common mistakes. don’t row in the wrong order or shoot your seat. you also want to avoid bad posture and pulling with your torso too much.<\/p>\n <\/p>\n it\u2019s the best way to get better at rowing, along with taking lessons from a professional. you can also use these tips to help gain better form and improve your rowing technique:<\/p>\n if you practice these tips, you will create a better rowing motion and improve your ability.<\/p>\n elements of rowing technique<\/a><\/p>\n the 5 rowing mistakes you don’t know you’re making<\/a><\/p>\n beginner’s guide to rowing<\/a> (video)<\/p>\nhealth benefits of rowing<\/h2>\n
great results from low impact exercise<\/h3>\n
excellent cardio workout<\/h3>\n
promotes weight loss<\/h3>\n
builds muscle<\/h3>\n
stress-reducing benefits<\/h3>\n
promotes a healthier body composition<\/h3>\n
improves mobility<\/h3>\n
additional rowing benefits resources<\/h2>\n
how to row<\/h2>\n
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practice makes perfect<\/h2>\n
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rowing technique resources<\/h2>\n