🔋Rowing for Fitness: 15-Min Steady State Workout | How to Row for Recovery, Seniors, Beginners
Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.
⏱️ Breakdown:
9-min warmup
15-min main rowing workout (7 min CSS, 1 min easy, 7 min CSS)
2-min cooldown
10-min stretching
🎯 Perfect for:
Seniors seeking gentle exercise
Beginners starting their fitness journey
A steady workout for recovery days
Anyone looking for low-impact cardio
💪 This workout focuses on maintaining a Comfortable Steady State (CSS) pace, with a brief rest in the middle. It's designed for all ages and fitness levels, promoting endurance, cardiovascular health, and total body wellness.
🔑 Key features:
Proper rowing form and technique instruction showing you How to Row
Extended Comfortable Steady State (CSS) pace focus
Brief rest period for recovery
Consistent stroke rate throughout
🏆 This accessible workout aims to:
✓ Build cardiovascular endurance
✓ Improve full-body strength and stamina
✓ Boost overall wellness and longevity
✓ Increase confidence for beginners and seniors
🕰️ CHAPTERS:
00:00 Introduction
02:22 Warmup
11:35 15-Minute Steady State Workout
28:34 Cooldown and Guided Stretching
🏋️♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level.
Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR
I'm rowing this on an Aviron Rowing Machine - which I really enjoy rowing on. But it's to show and prove that it's not the machine that matters, it's how YOU use it that matters. Whether you're rowing on a Concept2, RP3, Water Rower, Aviron, Peloton, Hydrow, Ergatta, NordicTrack, or any other rowing machine - if you row this workout properly, you will get a workout that will help to grow your fitness levels.
Let me know in the comments what machine you're using!
Subscribe for more gentle, effective rowing machine workouts! #RowingForFitness #SeniorExercise #BeginnerWorkout
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