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| FAQ - Training | |||||
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Q "What must my stroke rate be?" Q "What do I need to show my heart rate on my WaterRower monitor?" Q "How do I determine my heart rate zones?" Q "What is maximum heart rate?" Q "I have a stroke rate of 40spm and I still can not get my heart rate up?" Q "I don't have a heart rate monitor, how do I take my heart rate manually?" Q "I am wearing my chest strap but my heart rate does not show up on the monitor? Q "What is steady state rowing?"
Q) How often and for how long must I row for general fitness?
The answers to the above questions varies according to the individual. It depends on factors such as age, fitness level, exercise history, exercise goals, time available etc.
Below I have given a few suggestions to help you begin a rowing program for general fitness.
When starting out, shorter sessions more often is best. Rowing 4x a week for 10 minutes is better than rowing 1x a week for 40 minutes.
On average aim to row at least 4x a week of between 10-20 minutes for the first 6-8 weeks of rowing, after which one or two sessions can be increased to 25 minutes and/or another sessions added to the week.
For the first few weeks of any rowing program you need to concentrate on
technique - work on moving through each
position and phase of the rowing action. Use drills such as
Check Points to help you
master the technique. It would be ideal if you could use a mirror or
advice from another person to assist you with the correct body positions.
Intensity needs to be low, no more than 75% effort (of your
maximum heart
rate). For the first 4 weeks of rowing, row just to get warm - not full
sweating and being out of breath. For general fitness row a
Q
Stroke rate, this varies widely according to the individual and type of training session you are doing. Ideally strokes rates need to be around 20-24 strokes per minute for steady state sessions and around 28-32 strokes per minutes for race/ high intensity sessions.
Q "What do I need to show my heart rate on my WaterRower monitor?"
You will need 2 items, a Polar chest belt (known as the heart rate transmitter) and the heart rate receiver box which can be purchased online at http://www.waterrower.com./en/accessories.htm.
A highly effective method of training is achieved by setting a training intensity as a percentage of the maximum heart rate of the individual. A high intensity workout to one person may be a moderate intensity workout to another.
The maximum heart rate (MHR) corresponds to maximum aerobic output, and is based on the physiology and fitness level the user. The MHR can be estimated by using the age related formulas:
Women: MHR = 226 - age Men: MHR = 220 - age
A persons training heart rate can be determined using the Karvonen formula ;
Training Heart Rate = (Max Heart Rate – Resting Heart Rate x Desired Intensity + Resting Heart Rate)
Example:
You should treat this age adjusted formula as a guideline which is convenient for the purpose of training. However not all individuals will correspond to this guideline.
Maximum heart rate is the maximum number of times your heart can beat a minute, this is dependant on age, genetics etc. Most individuals 'guess' their maximum heart rate by using age related formulas (226-age), a more accurate way of measuring your maximum heart rate is to under go a Maximal Heart Rate test with qualified exercise physiologists. These clinical tests are done at extremely high intensities and not recommended for everyone.
Q "I have a stroke rate of 40spm and I still can not get my heart rate up?"
Your
stroke rate of 40 seems really high (when racing 2000m a crew would
average around 36-38spm) but
a high stroke rate
is not uncommon for people
who are new to the sport of rowing. The high rate
suggests to me that your rowing stroke probably lacks
ratio
and rhythm,
which is a powerful
Drive phase (pushing down with the legs and pulling
with the arms) and a relaxed
slower Recovery phase (forwards up the slide towards
the
Catch position).
The
ratio needs to have twice as much time on the way forward (think of
floating up to the
Catch position) compared to the drive back. The
Drive phase needs to be a powerful phase;
to do this focus on pushing firmly
away from the footboard with the legs, keep the torso
and posture strong and maintain the
acceleration of the handle by drawing the handle
The
Recovery phase
forward is relaxed and slow, thinking
of hands, body rock over and slide (bending the knees) slowly up to full compression
(if possible) at the Catch Position.
By
concentrating on the ratio and rhythm and achieving full length in the
rowing stroke you will find that you will
get your heart
rate
up at lower intensities.
Q "I don't have a heart rate monitor, how do I take my heart rate manually?"
Below are a few guidelines for taking your heart rate manually:
Immediately after your workout, remain seated as your heart rate will increase upon standing, use the middle 3 fingers (do not include the thumb) to feel your pulse either on the thumb side of your wrist or in your neck just below your jaw line close to the oesophagus.
Count the number of beats for 15 seconds and multiplying it by 4 to get beats per minute.For general fitness you need to have your heart rate between 60-70% of your maximum heart rate.
Continue rowing or lightly exercising to cool down once you have counted your heart rate for 15 seconds.
Q "I am wearing my chest strap but my heart rate does not show up on the monitor?
The aerobic system can be improved through training at a level which works the oxygen transporting system of the body without allowing an accumulation of lactate in the muscles, usually at exercise effort levels of between 55% and 75% of maximum heart rate.
The format of this type of workout is continuous rowing at a continuous stroke rate, at the same intensity/speed, for a set period of time (known as Steady State Training). Training steady state for long durations is what you do when training for a running marathon or a long endurance sports event. .
The length of time of the workout will depend on fitness levels, starting with 10 minutes for beginners and extending to 90 minutes for advanced rowers. Stroke rates are usually around 20-24spm.
As fitness levels improve, the aim is to either increase the distance travelled over a set period of time or simply increase the duration of the workout.
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