Most people don’t do it: Warm up in rowing, especially on an indoor rower. But most Rowperfect coaches recommend a sufficient warm up before starting your exercise. Athletes and beginners should slightly warm up especially before doing a 2k or 6 k race. A flexibility exercises should be done after a good warm-up or at the end of an exercise session. … A practical recommendation is to do a whole-body exercise (rowing machine, elliptical machine, etc.) for 5-10 min before starting your workout. Take a look at our video on this post:
Warm up in rowing – Get sweaty in 5 Minutes
How do you know when you’ve warmed up enough? According to a recent comprehensive review on Medscape, warming up initiates a string of internal changes to your body. You should feel warm. You feel energised. Your joints should feel more mobile. You feel ready to workout. Understand, you do your warm up for medical reasons but also for mental and motivational reason. Says Susan, from Fluid Fitness “you know you are warmed up when you are breaking a light sweat but still able to talk quite easily”
Here is Susans warm up video:
Two leading indoor rowing companies like RP3 and Concept2 recommend that stretching before and after workouts may prevent injury and can make the difference between having a mediocre workout and a stellar one. Keep the following tips in mind:
- Before you stretch, warm up by rowing lightly for 3–5 minutes.
- While stretching, relax and be patient. Take deep, full breaths to maximize results.
- Keep your stretches static: NO bouncing or abrupt movements.
- Optimally complete 3–5 reps of each stretch.
- Hold pre-workout stretches for about 10 seconds.
- Hold post-workout stretches for up to 30 seconds.
Susan is owner of Fluif Fitness. She loves to train really hard rowing on the Thames, or indoor rowing, running (with buggy and without!), jumping and lifting her way to fitness when a more time-friendly regime is required.