re: Exercise Gurus -- Rowing Machine

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If you're doing 500m sprints then resistance should be on 6-7. For 1000m or more you should have it on 3-4

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So far only response that sounds like he knows what he's taking about.

quote:

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If you're doing 500m sprints then resistance should be on 6-7. For 1000m or more you should have it on 3-4.

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As another former NCAA rower I will also back this up.

Going to also add to make sure you know what you are doing when using a rowing machine. Too many people use their arms way too much, make sure your legs are doing the work and that you aren't using your back (or arms) to complete the motion.

You want to avoid the temptation to have a high stroke rate. You want smooth, powerful strokes that will maximize rowing speed. I would alternate days. Row distance on Mondays, Wednesdays and Fridays. Do 500m repeats on Tuesday and Thursday. On Saturday I would row a hard 2000 with the goal to try and lower that time as much as possible. That isn't a definitive plan but something I found worked for me.

Putting the resistance above 4/5 for anything over 1000m usually results in overcompensating and using your back and arms due to fatigue.