Functional Human

Great work boys!!!!!!

Rowing Machine Intervals

At nearly 50, I’m loving exercise more than ever before. This is largely due to training smarter! Training smarter is about listening to my bodies feedback, blending good mobility and recovery work, with good amounts of consistent hard work.

Last year I was suffering with a minor meniscus tear to my knee, which meant running had become an issue. The answer was to train smarter and reduce the impact to my knee.

I replaced my weekly run with rowing intervals and wow!!!!!!! Super challenging, but very rewarding in terms of strength and cardio conditioning. Bang for buck, it’s hard to beat the rower. It’s a full kinetic chain hit! Legs, core, back, arms and a huge hit of heart rate.

Think 1 minute of hard work / 1 min of rest / repeat!

As a busy parent time is always at a premium. This is when having a rower in your home really pays dividends. I tend to work on a target of 300m per minute interval. 5-10 intervals on a day when time poor (10-20 mins total). 10-20 intervals on a day with more time (20-40mins).

As a beginner there is nothing wrong with increasing the recovery time to say 90 seconds, but be consistently strict with your recovery.

Also know your limits. As you start to fatigue and you cant make it within 10m of your target distance, it’s probably time to stop.

Rowing Intervals Target Distance Guide

MALE:

Beginner:

- Distance per 1-minute interval: 200–250 meters
- Pace per 500 meters: 2:00–2:20

Intermediate:

- Distance per 1-minute interval: 250–300 meters
- Pace per 500 meters: 1:40–2:00

Advanced:

- Distance per 1-minute interval: 300–350 meters
- Pace per 500 meters: 1:30–1:40

Elite:
- Distance per 1-minute interval: 350+ meters
- Pace per 500 meters: 1:20–1:30

FEMALE:

Beginner:
- Distance per 1-minute interval: 150–200 meters
- Pace per 500 meters: 2:20–2:40

Intermediate:
- Distance per 1-minute interval: 200–250 meters
- Pace per 500 meters: 2:00–2:20

Advanced:
- Distance per 1-minute interval: 250–300 meters
- Pace per 500 meters: 1:40–2:00

Elite:
- Distance per 1-minute interval: 300+ meters
- Pace per 500 meters: 1:30–1:40

Enjoy, it will be a love hate relationship, but see your fitness levels rise after a few weeks of consistent training!

trainer

How we breathe after intense bouts of exercise can greatly assist speed of recovery. For many of us that means hands behind head and desperately gasping for air. More recent studies actually prove that by bending over and resting our hand on our thighs, we can actually improve the position of our diaphragm and breathe more effectively.

Once in this position, if we attempt to really breathe in slowly through the nose and attempt to slow down our exhale, we can bring our heart down at a quicker rate.

Obviously immediately after intense exercise, it will feel much harder to control your breath. Persist with your efforts and you will be rewarded, by calming down at a greater rate!

How does this actually help?

Improved Oxygenation - Deep nasal breathing enhances oxygen intake, promoting better oxygen delivery to muscles and tissues, which aids in recovery and replenishment.

Enhanced Lung Function - Deep nasal breathing engages the diaphragm and encourages full expansion of the lungs, improving lung capacity and function over time.

Lowered Heart Rate - This breathing technique activates the parasympathetic nervous system, helping to lower heart rate and reduce overall stress on the cardiovascular system, facilitating a quicker recovery.

Increased Relaxation - The posture of bending over with hands on thighs promotes relaxation by allowing the body to release tension and stress, which can accelerate the recovery process.

Stress Reduction - Deep nasal breathing triggers the body’s relaxation response, reducing cortisol levels and promoting a sense of calmness, which is beneficial for both physical and mental recovery.

Enhanced Focus and Mindfulness - By focusing on deep nasal breathing, individuals can cultivate mindfulness and improve their ability to stay present, which can aid in recovery and performance in future activities.

To summarise

Incorporating bent over, hands on thighs deep nasal breathing into post-exercise routines can help optimize recovery by promoting oxygenation, relaxation, and stress reduction.

Happy Mother’s Day to the “Boss”! You’re one in a million. Thanks for looking after us boys so well!! We love you very much! ❤️