Row, row, row your boat...

Get your body into shape if you're looking to start rowing

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

May 16, 2007

Ah, picnic season is upon us, and with it the promise of a romantic rendezvous in Central Park. Of course, if you really want to lay on the romance, pair those Balthazar pickings with a boat ride.

Wait, what's that you say? Your arms are too out of shape to row a boat?

Oh, dear. It's definitely time to consult Ken Szekretar Jr., a master trainer at New York Sports Club.

"There is no other single aerobic exercise that uses so many muscles in a coordinated manner in such a large range of motion," Szekretar says.

In other words, it's time to get rowing. But before you hit the water, Szekretar has devised several different land-based workouts to help any wannabe rowing enthusiasts get their arms in tiptop shape and shed a few extra pounds while they're at it.

1. Sprinting
Try a steady row with short "sprints" or bursts of energy. This should be a long, moderate-intensity row, with 10 hard strokes at the end of each 500-meter interval. This is an excellent way to acclimate to rowing and build a "base" for future rowing workouts. Try to row for 30-45 minutes, the longer the better, especially for weight loss.

2. Intervals
Interval training is getting lots of media attention these days, as it is very effective for weight loss. To do this, alternate one-minute segments of intense rowing with 30-second segments of easy, recovery rowing in between.

Repeat this four to five times for one set, then take a three-minute break before the next set. Beginners should start with two to three sets at a moderate intensity and add two to three sets more when conditioned enough to do so.

3. Alternates
Try a longer row with varying intensity. Alternate 45 seconds (or 20 strokes) of moderately hard rowing with 15 seconds (or five strokes) of easy rowing. Control your moves so that the transitions are smooth. Row this way for 10 minutes. Take a break by rowing easy for five minutes, then return to the alternating pattern for an additional five to 10 minutes.

4. Decreasing intervals
Row for five to six minutes at a steady, moderately challenging pace, then row easily for two minutes. Next, do a four- to five-minute interval at a slightly harder pace, followed by another two-minute recovery interval.

Continue to take one minute off each work interval while increasing your intensity, until you are down to a one-minute interval. This last interval should be done with maximum, all-out effort.