Over five million people in the UK have a gym membership, and top health experts recommend that we exercise for at least 30 minutes, five times a week, but it can be tough when you’re stuck in the rut of monotonous routine.
It’s easy to find yourself in a routine of running on the treadmill for an hour, but did you know you that can get a more intense, full body workout by rowing? Just 30 minutes on the rowing machine will burn the same calories as 30 minutes of football, but with added benefits as you use every muscle in your body, thus getting a full body workout.
No one knows more about the benefits of rowing than the Team Presidents of this year’s Aberdeen Asset Management Universities’ Boat Race, who have been training hard through the winter to achieve top fitness results ahead of the big day. The annual boat race will take place on Saturday March 10 on the River Dee in Aberdeen, over a challenging 3km course, giving fitness hopefuls plenty of time to get into the spirit of the race and further tone their muscles.
You don’t have to be out on the river to reap the benefits of rowing though! Your local gym is likely to have a selection of rowing machines to give you just as good a workout, as Robert Gordon’s Boat Club President Ruth Wright explains: “Using a rowing machine at the gym can offer just as good a workout as when you are in a boat. You just have to make sure you keep yourself motivated because without the cox shouting encouragement to you, you might start to slack off half way through your routine.
“The best way to avoid getting tired quickly is to start slow, and not start by pulling as fast as you can. If you start slow and work your way up to a decent speed, say five-six mph, then you reduce the chances of fatigue and injury. Also, many machines have a resistance function and while it may be tempting to turn this up for a better workout, you could end up doing more harm than good!
“The best resistance level is one that allows you to move fast and smoothly and to keep your technique flowing. You can always turn it up if it starts getting easier. It’s a flexible sport, so you can make it as tough or as easy as you want. Either way, it offers a full body workout that’s low-impact, so there is less chance of injury.”
Aberdeen University Boat Club President Katie McPherson has been rowing for four years. She adds: “I started rowing when I was 18 and I loved it. It’s a great way to exercise as it works nearly every muscle group. It’s great for burning calories and helping to improve your fitness levels, but also for getting over the stresses of the day as it provides a physical workout alongside the calming affect of peaceful waters.
“Rowing can really tone the arm, abs, back and leg muscles. The back has one of the largest muscle groups in the body, and it is also one of the most worked muscle groups during rowing. Every time you pull, your back muscles are being engaged. Having strong back muscles can help prevent injuries and ward off back pain. Your core muscles are also being worked and this can help you to having better posture.
“A lot of women worry that working their muscles will make them look “bulky”, but it is very difficult for women to build large muscles like men do. Working your muscles by using the rowing machine will simply help to develop your muscles, leaving you with a toned appearance.”
The event, which is Scotland’s equivalent of the Oxford Cambridge boat race, is sponsored by Aberdeen Asset Management and runs from the Bridge of Dee to Aberdeen Boat Club . Aberdeen Asset Management has sponsored the annual event for several years.
Follow the 2012 Aberdeen Boat Race on www.facebook.com/AAMBoatRace or on Twitter @2012BoatRace.
Can’t get out on the water? Try the RowActiv app from British Rowing instead. Developed by a team of British Rowing experts, it’s got video demonstrations, instruction on warm up routines and advice on how to perfect rowing technique.
RowActiv will also deliver the latest news from British Rowing and a ‘club finder’ facility so that those who fancy moving from land-based rowing to water rowing can easily find details of their local rowing club.
Available for download from March 19, the basic application is free and you can synch it with iTunes too enabling you to listen to training instructions while being motivated by your favourite songs! For more info see www.rowactiv.com.
Jessica Whittington, Sportsister
The Women’s Sports Magazine
