The rowing machine provides low impact workout which includes all major muscle groups such as core and arms with smooth, work legs. It also includes high calorie-burning motion.
Concept 2 Rowing Machine is real-time reliable data that tracks your progress. The Performance Monitor 5 includes self-calibrates for the best results. It also connects to heart rate belts and apps wirelessly.
The Concept 2 Rowing Machine is designed to fit most users with a 14-inch seat height, ergonomic handle and adjustable footrests. It also separates into two pieces easily for storage, the caster wheels installed in the product makes it mobile.
Also, it can easily with the help of only eight screws. Space Recommendations are assembled by 8 ft x 2 ft (244 cm x 61 cm), for storage, it takes 25 in x 33 in x 54 in (63. 5 cm x 83. 8 cm x 137. 2 cm).
The ideal space for use is 9 by 4 feet, with a user capacity of 500 pounds and a 5-year frame included. 14-inch seat height. An extra-long monorail may be required for users with an inseam of 38 inches (96. 5 cm) or more.
Concept 2 Rowing Machine Review
1. The Best-Selling Rowing Machine
The Concept 2 RowErg with Standard Legs has been the best-selling rowing machine in the world for over 40 years due to its consistent performance.
The Concept 2 RowErg Rowing Machine with Standard Legs, which is used by professional athletes for competitive training, is equally at home in fitness centres and home gyms as it is in boathouses throughout the world.
The Concept2 RowErg Rowing Machine with Standard Legs meets your needs and fits your budget, providing a low-impact workout for people of all ages.
2. Included from Concept2
Concept2 has been inventing and manufacturing creative, high-quality goods in Morrisville, Vermont, for over forty years.
Performance Monitor 5 computer, Concept2 RowErg with Standard Legs User Manual, Performance Monitor Quick Start Guide, tools, and illustrated assembly instructions are all included with your purchase.
3. This Concept 2 Rowing Machine is made of corrosion-resistant anodized aluminium and stainless steel and is designed to meet and surpass the high needs of a commercial health club.
4. The user adjusts the intensity of the workout along with “natural adaptive resistance” by rowing faster or slower, with no need for any disruptive mechanical adjustments, employing the same dynamics as actual rowing.
5. The revolutionary hydro-power resistance system of this rowing machine creates a silky smooth and peaceful “on the water” rowing experience that feels and sounds exactly like the real thing.
6. With a huge firm “sure-grip” footpad, the “pivoting footrest” may be quickly adjusted.
7. Exercise time, distance, 500m split time, strokes/min, calories, and heart rate are all displayed on a large, easy-to-read display panel. Seat rails are made of aluminium and can sustain a maximum user weight of 55 pounds (230 kgs).
8. For exactly the proper amount of back support, there’s an optional supportive lumbar seat option.
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Features of the Concept 2 Row Erg with PM5 Rowing Machine
1. Trust Your Workout Data
- On every stroke, track your development with trustworthy, comparable data.
- Time, distance, and intervals are all choices for workouts.
- The backlit LCD display on rowing machine is easy on the eyes.
- Compatible with wireless Bluetooth and ANT+ for heart rate monitoring and apps.
- Make a backup of your exercises on a USB flash drive (not included).
2. Control Your Workout Intensity
- Resistance to air Every stroke is responded to by the flywheel.
- With a simple modification of the damper, you can control the airflow.
- Damper levels 1 through 10.
- Noise is kept to a minimum.
- A pleasant sensation.
3. Easy to Assemble, Move and Store
- Only 8 screws are required for assembly of this rowing machine.
- When fully built, it rolls easily on caster wheels.
- For storage, it separates into two sections.
- A framelock system allows for rapid release without the use of tools.
4. Stay Motivated
- Integrates with a variety of popular fitness apps.
- On your smartphone, the free ErgData app records and stores workouts.
- Join Concept2’s Workout Of The Day (WOD) mailing list.
- Participate in an online challenge.
- You can compare yourself to others using online rankings.
Proper Rowing Machine Technique
Olympic rowers make the rowing stroke look simple and uncomplicated. But make no mistake: the rowing stroke is intricate and nuanced, and mastering it on the water can take years.
Catch– The “catch” marks the start of the stroke. “You’re at full compression forward and taking the stroke’s weight,”. You could imagine the blade entering the water and “grabbing” the weight of the resistance if you were in a rowing boat.
Drive– The “drive” refers to the basic rowing stroke sequence, which starts with the legs, then the back, and ultimately the arms. Pulling with your arms first or opening up with your shoulders before driving the knees down are two frequent faults to avoid.
Recovery– When you take a break! Moving the hands away from the body first, then pivoting from the hips to get back into that strong body position forward, and after that breaking the knees to roll up the slide to the starting “catch” position is the ideal sequence.
“This movement should be blended together to avoid being too rigid,” says the author. “However, the handle of your rowing machine should get out past your knees before you begin rolling up the slide so the handle does not have to go up and over your knees.”
It’s also a good idea to remember that the handle should stay in one horizontal plane during the stroke and recovery, rather than bobbing up and down.
Body Swing/Posture- This is critical to avoid harm and to put you in a stronger position for the next stroke,” says the author.
Allow yourself to hunch or fall into the “catch” even if you’re exhausted or fatigued–swing over early in the stroke and then think about your chest rising up to the catch.
Concept 2 Rowing Machine Settings You Should Know
1. Fan Setting– It’s a popular notion that turning up the fan setting to 10 makes things easier or tougher, but Frandsen disagrees.
Instead of relying on the Concept 2 Rowing Machine to provide that heavy load, it is advisable to keep the fan setting low and work on posture and quickness around the catch to take up the resistance.
Concept 2 Rowing Machine Workouts
It’s vital to ensure that you not only maintain perfect technique during the workouts but also that “you are adequately warmed up for these workouts, especially the power sessions.”
Starting cautiously, add one or two of these sessions per week before your strength training programme, most of which are between 30 and 40 minutes in length, and then grow from there.
During the rest intervals, you may paddle out on the rowing machine for a few minutes and then use the remaining time to stand up, stretch your legs, and grab a short drink.
1. Power 20’s
- Sets: 2
- Reps: 8
- Rate: 20-24 strokes per minute
Take 20 strokes as powerfully as you can while maintaining proper technique, then 10 soft strokes. That counts as one rep. These power strokes should be performed at a rate of 20 to 24 strokes per minute.
For each 20-stroke piece, the goal should be to keep the split as low as possible. In between reps, use soft strokes to regain length and correct your posture. Between sets, take a short pause of no more than 6 minutes.
2. Row 1 Minute On, 1 Minute Off
- Sets: 3
- Reps: 5
- Rate: 18, 20, 22, 24, 26 (+2 on each rep, for each set)
Row for 1 minute with as much power and force as possible, then rest for 1 minute with extremely gentle strokes. That counts as one rep. After 5 reps, take a short pause (no more than a couple of minutes) before starting the following set.
In the tougher pieces, the idea is to keep the divide as low as possible. The prescribed stroke rates for the first set are 18, 20, and 26; for the second session, 20, 26, and 28; and for the third period, 22, 28, and 30.
3. Row 1,000 Meters
- Sets: 4
- Rest: 7 minutes between each set
There isn’t a set stroke pace for this workout, but you should make sure you’re staying fully extended on the slide (legs). Avoid shortening or scrambling, as this will have a negative impact on technique and posture.
4. Row 8 Minutes
- Sets: 3
- Rest: 6 minutes between each set
- Rates: First four minutes, then two minutes, and last 2 minutes at 24, 26 and 28 respectively
These pieces are arranged at a medium tempo with plenty of breaks in between. You’ll want to take advantage of the long rest, just like you did with the 1,000-meter workout, to ensure that each piece is of the finest possible quality.
The set rates increase throughout the piece, therefore your 500-meter split should decrease with each increase in rate.
5. Row 10 Minutes
- Sets: 3
- Rest: 3 minutes between each set
- Rates: First 3 minutes, then 4 minutes, and last 3 minutes at 20, 22 and 24 respectively
We’ll gradually reduce the intensity of these workouts while increasing the volume, which will enhance overall endurance and stamina.
Complete this workout by rowing for 10 minutes at a hard steady-state rate (one set) and resting for 3 minutes between sets.
The rates are set somewhat lower so you may concentrate on technique and firm your stance at the catch, as well as lengthening your stroke.
6. Row 3,000 Meters
- Sets: 3
- Rest: 4 minutes between each set
- Rates: 1,000 meters at 20, 1,000 meters at 22, and 1,000 meters at 20. 22 and 24 respectively
Throughout the workout, maintain a hard steady-state intensity. Maintain the suggested rates for each set and continue to focus on length and posture improvements.
7. Row 6 Minutes
- Sets: 6
- Rest: 2 minutes between each set
The overall volume of this workout is increased while the intensity is reduced. Row for 6 minutes at a fast rate, concentrating on using all of your strength and power.
That completes one set. Between each session, take a 2-minute break to stand up and stretch, but don’t let your heart rate drop too low.
8. Row 20 Minutes
- Sets: 2
- Rest: 5 minutes between each set
- Rates: First 5 minutes, then 10 minutes, and last 5 minutes at 20, 22 and 24 respectively
This is a typical rowing session, with the goal of stretching volume at a steady, manageable speed. Maintaining a decent 500-meter split (not too high, nor too low) and improving on technique and length should be the key priorities.
9. Row 15 Minutes
- Sets: 3
- Rest: 3 minutes between each set
- Rates: First 5 minutes, middle 5 minutes, and last 5 minutes at 20, 22 and 24 respectively
Continue stretching the volume at a slower pace and with fewer rest periods.
This Concept 2 Rowing Machine is one of the most used machines used among youngsters. It also helps in strengthening upper body muscles. It is beneficial to people of all fitness levels to try it.
The individuals’ cholesterol levels dropped, but their back strength and trunk flexion considerably improved. Rowing assists in burning calories along with no extra strain on the joints.
It is an excellent exercise for active rehabilitation since it allows you to regulate movement and pace. Rowing enhances your system, which includes your heart, blood vessels, and blood, as a cardio workout.
This Concept 2 Rowing Machine can carry vital elements throughout the body, such as nutrition and oxygen. Because rowing is such a strenuous exercise, your heart has to work extra hard to get more blood to your body.
This can help to strengthen the heart. This could be advantageous for people who have or are at risk of developing heart problems.