Rowing Machine, How to Guide
I had a request a week or so ago about how to use this type of rowing machines:
http://www.fitnessequipmenthire.co.uk/images/profRower-lrg.jpg
There are a couple of stages which you have to go through:
Stage 1: The set up
Once you have sat down on the rower place your feet in the foot pads. The bottom of your shoes should be resting at the bottom of the foot pads. After this, make sure you fasten the straps around your shoes. Generally it is best to have the fastening strap around the middle of your shoe. This may mean you have to move the foot pads depending on your shoe size.
Stage 2: What resistance?
Most rowing machines have variable resistance. The higher the resistance the harder it is. Therefore, if you are just starting out it is best if you use a lower resistance such as 2.
Stage 3: Gripping the handles
Make sure your grip is strong, but relaxed. If your grip is too firm, then this will lead to faster fatigue. I recommend an overhand grip.
Stage 4: Time to start the row
There are three main phases of the actual row. These are:
1. The Catch
a. Sitting close, extend your arms to hold the handle
b. Make sure the seat is forward and your shins are vertical
2. The Drive
a. Extend your legs and push off the foot pads
b. Keep your abs tight and have straight arms and back
3. The Finish
a. Make sure you pull the handle into your abdomen and your legs are fully extended plus lean slightly back at the hips
b. Now start extending your arms back and then lean your upper body forward
c. Slowly bend your knees and slide forward on the seat to start again
Here is a video of me on the rowing machine:
Some tips:
· Take it slow until you get the technique right
· Always work within your limits, rowing is hard as it works everything J
· Try and keep the chain as flat as possible, if it wobbles up and down you have too much movement in your stroke
· Keep it fun
Add comment August 24, 2008
The flu hits me… again!
Hello ExerciseXpresser’s
I would just like to say sorry about the delay in content being posted over the last couple of days.
Last week I had a great exercise week following the week 2 of the exerciseXpress challenge and even did 2 additional gym sessions. However, yesterday (Saturday the 23rd of August) I came down with this terrible virus/flu. I have massive headaches, sore throat, ears and running a constant temperature! If it doesn’t ease up over the next couple of days I will be off to the docs. Apart from this I have decided to give myself a couple of rest days until I get over this!
http://i91.photobucket.com/albums/k318/cpleasant_2006/Flu.jpg
Blair (exerciseXpress)
Add comment August 24, 2008
The exerciseXpress Challenge Week 2
Welcome to the second week of the exerciseXpress challenge!
This week has been a bit of a wipe out for me I got a secondary sinus infection at the start of the week, which meant I had to take it easy over the week! However, I did manage to do walking each day.
Monday
Day off
Tuesday
30-60minute jog/run
It is now time to extend our fitness level from last week. Therefore, the fruition of this exercise has increased. I want people to push for 30 minutes 60 minutes.
Wednesday
Swimming Session
There are two different types of swimming session. If you are feeling tired from yesterdays run then I would recommend doing the beginner session, otherwise the advanced session is there for those who want an extra challenge.
The Beginner
200 Freestyle warm-up
200 Backstroke or Breaststroke
4 x 100 Freestyle
200 Choice swim-down
The Advanced
400 Freestyle warm-up
4 x 100 Breaststroke
4 x 100 Freestyle
4 x 100 Backstroke
2 x 50 Freestyle
2 x 50 Breaststroke
2 x 200 Free Kick
400 Choice swim-down
Thursday
A recovery day
Today should be a recovery day therefore just do some stretches and maybe a gentle walk.
http://www.netfit.co.uk/stretching.htm
http://www.goforyourlife.vic.gov.au/hav/articles.nsf/pages/Stretches_and_back_care_exercises
Friday
25-50minute jog/run
This is our last exercise session of the week so time to push a bit harder. By now, we should being feeling some muscle soreness so try hard (but work within your limits) as tomorrow is a recovery day!
Saturday/Sunday
A weekend off!
It is essential that you rest, stretch and recover over the weekend. I am developing an extensive 3rd week program, which will be posted on Sunday.
Add comment August 18, 2008
The exerciseXpress Challenge begins!
Welcome to the first week of the exerciseXpress challenge!
Over the next four weeks we will be building up the intensity of our sessions to ensure we keep on moving forward!
Monday
30 minutes -1hr walk
I have often promoted the benefits of the simple walk, so it’s time to start the challenge with a walk. I find taking my dog for a walk with me is easily one of the best activities!
Tuesday
20-45minute jog/run
Day 2 of our challenge we will still be feeling very good. There should only be minimum build up of lactic acid in our muscles so it’s time to push through with a jog/run. Depending on your current fitness level, the amount of time which you should spend doing this exercise will vary. That is, for people who are just starting out try 20 minutes whereas, those people who are fit should run for 45 minutes.
Wednesday
A recovery day
Yes that’s right, a day of rest! You don’t need to do any exercise today. The jog/run from yesterday means that we will be feeling a little bit sore and have some muscle stiffness. So I recommending doing some simple stretches today. I have checked out these web sites and they offer some good directions on stretches:
http://www.netfit.co.uk/stretching.htm
http://www.goforyourlife.vic.gov.au/hav/articles.nsf/pages/Stretches_and_back_care_exercises
Thursday
30 – 90 minute ride
Cycling is a good exercise, whether it is done inside or out! This ride time is designed to get your heart rate up and start sweating! Remember to work within your limits. I find it is always useful to get a friend or family member come with you as you will have someone to talk to as well as push you through those pain barriers.
Friday
A recovery day
It is important to rest, even if you are feeling fine and can push yourself harder to slow down gives your body time to relax and strength up for the coming weeks of exercises which will be more challenging. If you feel as if you just have to get out there and do some exercise, walking is great.
Saturday
25-50minute jog/run
This is our last exercise session of the week so time to push a bit harder. By now, we should being feeling some muscle soreness so try hard (but work within your limits) as tomorrow is a recovery day!
Sunday
A recovery day
It is essential that you rest, stretch and recover today. There are another 3 more weeks left in the challenge resting up is important.
Extra points:
If you have any questions during the week please comment as much as you want! Let me know how it’s going for you, help other people who read this blog know your experiences. I will be frequently checking comments and adding anything where needed. Good Luck!
Blair (exerciseXpress)
Add comment August 11, 2008
ExerciseXpress Challenge Begins Tomorrow!
Hello exerciseXpresser’s
Welcome to the beginning of a new fitness era for us! I can’t wait for it to start!
Mission Brief:
The challenge
Undertake 4 weeks of exerciseXpress recommended exercises and reap the benefits of increased motivation, energy and the best feeling of getting out, potential weight loss and living life to the max!
What to do before the exercises start?
1. Jump on those scales and measure your weight
2. Out of 10 list your energy level (0 worst, 10 best)
3. Take a photo of yourself
4. Outline your goals and why you want to do this
We will use these things to evaluate how we progress during the next 4 weeks.
Overview of the challenge
· Over the next 4 weeks all exercises are designed to test you, they will test you in every direction!
· Consistently check each week’s post as there will be modifications to the post
· There will be a new page within the blog designed specifically for this exerciseXpress challenge
Program
· The program will be up loaded every week, on the Sunday night
· The program is designed to test you, but remember work within your limit
· I will be doing this program at the same time! So we are all exercising together!
Why do it?
· Because you will feel great after the 4 weeks!
Rewards/Winnings
1st place - A month’s personal training
2nd place - 3 weeks of personal training
3rd place – 2 weeks of personal training
How do I win?
The rewards/winnings will be decided on the amount of interaction which you have with the blog. I will be focusing on questions, extra information or any comments which aid to the blog. Plus, I am also going to take into consideration other factors.
Let’s Achieve our Fitness Goals Now!
Add comment August 10, 2008
2 days to go until exerciseXpress challenge Starts!
Hi exerciseXpresser’s
Great news, 2 days until the exerciseXpress challenge starts!
The program will be uploaded on a weekly basis, the end prise will be announced in the next couple of days! There couldn’t be a better time to start exercising with the 2008 Beijing Olympics Games on now.
I want to help you to achieve your fitness goals!
Blair
Add comment August 9, 2008
The week before the exerciseXpress Challenge!
This week is going to be a light week of exercise, as next week I will be announcing a 4 week exerciseXpress challenge with a major prize for the best participant! Stay tuned for the latest information regarding this, it will start on Monday the 11th of August.
What are your goals? Last week was a goal setting week; my major goal is to get fit and start feeling great again. I want to compete in Swimming and Running races by the end of the year so this has given me a time schedule as well.
This week, I want everyone to go for 30-45 minute walk every second day. This will give you a baseline before starting the 4 week exerciseXpress challenge.
Image Available at: http://images.acclaimimages.com/_gallery/_SM/0093-0610-1717-0927_SM.jpg
So far my fitness regime has involved skiing last weekend, two gym sessions and five 30 minute walks. I am taking it slow as I’m also building up to undertake this 4 week exerciseXpress challenge. If you have any suggestions let me know J
3 comments August 4, 2008
Goals goals and more goals! Set your targets!
To achieve your fitness and exercise dreams you have to set your goals! As it has been awhile since we have set our goals, we need to do it again to make sure they are still:
S: Specific
M: Measurable
A: Achievable
R: Realistic
T: Timely
Here are two good websites which discuss SMART goals in more detail:
http://www.goal-setting-guide.com/smart-goals.html
http://www.topachievement.com/smart.html
For this week everyone has to set a new range of goals, whether it is to run a marathon, loose 5kgs or just the desire to become fitter, setting SMART goals will help you get there! From the goal setting we can get from one state to the desired one. So let’s set these goals and achieve!
Pic available at: http://cultivategreatness.com/assets/goals.jpg
Add comment July 28, 2008
ExerciseXpress is back! It’s going to be bigger and better than before!
Hello ExerciseXpresser’s
It has been sometime since my last post. I have had a very busy time since then! I had a car accident about a week or so after the last post…. a Kangaroo jumped out right in front of me! I suffered from severe whiplash which took a good 4-6 weeks to recover from! The car took the same period, to be fixed. I was actually looking at videos of these types of accidents… the best one which I found was here:
http://www.youtube.com/watch?v=rmGEvRFQcqU
Although my accident was ‘slightly’ different… well the roo didn’t bounce away so fast and my car had to be towed away.
After this… I had my exams… all of which took a lot out of me! Trying to do that study and sit the exams with whiplash and headaches from the accident proved to be a new feat! Tea and coffee became my new best friends!
(Pic Available at: http://www.open.ac.uk/skillsforstudy/images/managing-stress.jpg )
As you think this was the end… it wasn’t! Not by far! I treated myself to getting my wisdom teeth out the day after exams! So there was no party time! Just recovery time! J This took a good 5 days, then an infection hit which took another 5 days to get over!
For those who haven’t had this operation, this pic is pretty accurate:
(Pic Available at: http://www.studiodentaire.com/images/en/wisdom_teeth_01_en.jpg)
Plus this is a good site about them: http://www.studiodentaire.com/en/treatments/wisdom_teeth.php
If you have to have them out like me, you have to go to a specialist, who will let you know everything!
Then I got into training for about a week then came down with a sinus infection! This took another 5 days to get over! These are only some of the things which have happened to me. I am now almost 100% better and can’t wait to get back into exercise completely! I am currently developing new material which shall be posted up very soon (latest: Monday the 28th of July).
This exercise blog is now completely active!
&
I am 110% back and ready to help you achieve your fitness goals!
1 comment July 22, 2008
Week 6’s Healthy Food Option
Hello,
I found this tasty meal called “Chicken breasts with parmesan cheese and cream sauce” in the Sydney Morning Herald, May 17-18, 2008. It is not the healthiest meal, but after a big exercise session you can easily afford to eat this. The recipe is attached here:
I was just notified (3-6-08) that the image link was not working so the full size recipe is attached here:
chicken-breasts-with-parmesan-cheese-and-cream-sauce
The only difference which I made to this recipe is that I used low fat cheese and cream. Here is my end result:
Enjoy!
Blair (exerciseXpress)
4 comments May 27, 2008
