The Advantages and Benefits of Rowing Machines

Guest Post by Karen Neilsen.

Rowing is a form of workout that develops healthy muscle tissue on your arms and some other parts of the body. In the nonexistence of a substantial river, one can perform his rowing workouts in the home with the best rowing machine, also known as a rower by many. This movement with a machine to imitate the activity of a sloop rower is known as an indoor rower.

In actual fact, this activity became a popular and competitive game connecting men and women contestants not considering of age. Home rowing contests use this machine and evaluate the power used by the participants regardless of the level of resistance used on it. The final results are published through websites and even on Television.

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There are several advantages that a best rowing machine may bring to your whole body.

It can provide as gym equipment for working out your entire body. These advantages include:

1. The best rowing machine provides whole body workouts. It is not only for a specific type of muscle, but it works for all muscle groups.
2. If your target is to burn fat and calories, then it is the best exercise equipment. This fitness equipment can burn your calories faster than any other exercises. Can you imagine, burning 900 calories within maximum one hour?
3. It is totally risk-free and does not harm your body at all. It never creates any pain and strains on joints or any part of the muscle of the body. Additionally, it provides very comfortable feelings and genuinely very quick benefits on the whole body.
4. If you are looking for any effective exercise for rehabilitation after a wound or injury, then perform rowing regularly for joints or muscle rehabilitation.
5. The best rowing machine allows you to adjust it according to your need. It is flexible and you can make it suitable for your stamina level. Check what suits your stamina level and then adjust.
6. No matter, what is your age! Anyone can use this without any harmful issues.
7. It provides proper workouts for the heart and you can perform rowing to keep your heart good.
8. It provides noticeable benefits to losing weight and for cardiovascular.

With a large number of advantages, one might assume this as the perfect fitness equipment for his or her indoor use. Though, without the right coaching and workout position, it can give significant amounts of stress on the back. It is recommended to acquire first the right coaching before taking any workout program.

Alternatively, the best rowing machine can be the ideal workout program for those who desire to lose weight and tone the entire shape. At the very first glance, one can determine that this workout only focuses on the upper body area.

Although if you will inspect the motions needed to complete the workout, one can observe how other parts of the body pass synchronously with the upper parts.

In a rowing contest, participants compete to reach a line marking the end of the race.

The first team who is capable of crossing the finish point is the contest champion. In the home rowing using the machine, the statistic is based on the energy or power applied by the team.

The team who has exerted the more power and the more energy is the champion. Indoor rowing contest can be possible only if the participants have hooked their machines online.

The best rowing machine is frequently qualified as genuine and definitely not cushioned to ensure that the data given are precise and to guard the reliability of the sport. For such, the sport has a powerful entice those who desire to play team sports and get the full advantages of doing rowing workouts.

Rowing Machine Benefits

Using one of these devices gives you all of the perks of a high impact workout, but without having to torture yourself. After all, high impact means bringing your metabolism to a nuclear level of burning fat and calories. To achieve this, you would normally participate in jarring, quick movements that would exhaust even an Olympic athlete. This device does virtually the same firing of your metabolism, but without collapsing on the floor.

A full movement on this device starts with the pelvic and legs as you go forward. In the backward movement, the arms, back, shoulders, abs and buttocks take on the work.

Finally, the sliding motion that places you back into the starting position incorporates your back muscles along with hips, midsection and once again the legs. As if this were not enough, you will also notice other seemingly forgotten areas start to show response to the work. The most common targets for this additional definition are the backs of the arms and the lower and upper back.

Another great side effect of this workout is the nature of the movements. We tend to tire easily of the jarring, slamming and rapid movements normally associated with high impact workouts. Those are not a problem here. As you execute your movements during this devices workout, you will be using a smooth, gliding movement throughout.

This reduces the possibility of injuries. So, as you can see, when you add up all of the rowing machine benefits there really are quite a few.

Although rowing Machines are not one of the top choices when it comes to personal fitness equipment is actually a very good one. Rowing is something that has to be done for between 20 and 40 minutes which makes it a very good cardio exercise, but at the same time it involves a lot of resistance training which also strengthens the muscles. It is thus useful both as an aerobic exercise machine and as a strength one.

How to use a Rowing Machine Safely and Efficiently

Guest Post by Scott Murphy.

After years of being unnoticed, it’s now time for that weird exercise machine collecting dust in your gym corner to take the stage. The rowing machine, or ergometer, has become increasingly popular recently, and for good reason, too. It has been proven that an hour on the machine can burn up to 800 calories. Also, since it puts almost all the muscles in your body to work, using the rowing machine is of the most effective workouts.However, it takes a bit more knowledge and skill to use this piece of equipment.

When used properly, rowing machines can prove to be powerful workout tools, strengthening your core, legs, arm, shoulder, and back muscles. But, effective workouts can only happen when you know how to use your resources properly. So here are a few tips to help you use the rowing machine safely and efficiently:

1) Start with your legs.

The common misconception with most people is that rowing is all about using your arm muscles, but it’s actually about 60 percent legs, 20 percent core, and 20 percent follow through with the arms and shoulders. As you push off the footplate, concentrate and start with your leg muscles, really using your hamstrings.

2) Go skin-tight.

If you’re someone who’s acquainted with the sport of rowing, then you must know about the spandex unisuits rowers always wear. These skin-tight outfits aren’t worn merely to give you a chance to put your toned body on full display. The form-fitting clothes are meant to keep you safe while performing the exercise. Loose shorts are something to watch out while you’re on the move since they have a tendency to get caught in the slide.

3) Get your feet locked in.

Before you begin rowing, make it a habit to lock your feet by strapping them into the pads on the machine. Pull the straps across the top of your foot, tight enough so your feet will not slide around on the footplate.

4) Don’t row only with your arms.

Pulling the handle with only the strength of your arms will cause serious injury to your body.

Rowing requires 60 percent of your power to come from pushing with the legs, 20 percent from using the core, and another 20 percent from pulling with the arms. Keep in mind how important it is in each stroke to use the power of your legs as you push against the panel or foot stretcher where your feet are strapped in.

5) Keep your shoulders working.

In the finish, keep your shoulder blades together and focus on how your core muscles are helping you maintain your body in that slight angle. A word of caution is to stop rowing if your shoulders begin to hurt. Listen to your body and don’t overexert yourself.

6) Beware of blisters.

If you don’t want any blisters and callouses on your hands, keep a relaxed grip on the handle.

Many beginners tense up during the exercise and grip the handle too tightly, leading to discomfort and an inefficient use of energy. Taping can also help prevent and treat these injuries.

7) Don’t push the resistance.

Indoor rowing machines are what rowers use to help them prepare for the real boat race in the water. While your erg’s fan can be set at a higher resistance, most professional rowers stick to the lower settings. Keeping the fan setting between 2 and 3 replicates actual water resistance.

Very few rowers train at a fan setting higher than 4 because it runs the risk of injury. So, don’t get cocky and adjust the settings at a level your body can’t handle.

TAKING A BREAK AS OF AUGUST 28TH 2017

1975 Browning Wasp, at the Toronto Archery Range

August 28th 2017

Hello!

If you are here looking for archery lessons in Toronto, I have some sad news for you: I am taking a break from teaching, as of today. It is unknown how long this break will last.

I announced my upcoming and now present vacation back in July. The details and reasons for my need for a break are due to the birth of my son while my wife focuses on her law career.

Unofficially I may still end up teaching a few archery lessons in the future, only on weekends, and only when my new schedule allows me a little extra time to teach.

Otherwise you will just have to shop around for a different archery instructor, which I am sorry to say there are few archery instructors who have the knowledge and experience that I have, having done archery for 28 years and having taught archery for 8 of those years.

Furthermore I teach all 5 major styles of archery:

1. Traditional Recurve
2. Olympic Recurve
3. Horsebow / Shortbow
4. Longbow / Flatbow
5. Compound

I know a few archery instructors who teach 1 or 2 styles, but I know of no other instructor who is qualified and experienced at teaching all 5 styles.

I have been told by a friend that my long term break / vacation will be "a loss to the Toronto Archery Community" and I am not going to dispute that I have made some contributions to the promotion of the sport in Toronto. In the 8 years that I was teaching I taught well over a thousand different people. I don't know the precise number because I did not keep accurate records in the beginning, but I do estimate that I was teaching approx. 150 to 200 different students each year. The exact number is likely in the 1,200 to 1,600 people range.

Many of my former students now visit the Toronto Archery Range on a weekly or monthly basis to continue practicing their sport. Some of my former students have gone on to compete, including several Olympic contenders from overseas.

Some students came from very far away to study with me. From South Korea, from Japan, from the USA, Britain, Ireland, France, Russia, Saudi Arabia and a variety of other locales. Some of them came all that distance just to study archery under me.

I do not discriminate with students. I have taught young and old. As the years went by I began cutting back on the younger students, preferring to teach people who are 16 years old or older - but I sometimes made exceptions and taught younger students if they were exceptionally interested in archery and showed a keen obsession with the sport. I also thoroughly enjoyed teaching seniors.

In the photo below is two police officers who were visiting the Toronto Archery Range, one of my former students from 2014 (John G.), and myself in the sunglasses / Ducks Unlimited hat. This photo was taken recently, on August 14th 2017. John has become a regular at the archery range over the past 3 years and students like him have been a highlight of my archery teaching career and one of the reasons I give discounts to seniors.

I am going to miss teaching archery.

It has been the most enjoyable career I have had thus far. I got to meet lots of interesting people, make all sorts of archery jokes, educate people on the history of archery / the sport of archery, and promote one of the greatest pastimes of all time.

It therefore makes sense that I won't be giving it up completely. I will continue to teach from time to time, schedule permitting, but it will be very different from my current schedule of teaching approx. 10 to 15 lessons per week.

There was a time a few years ago when I was teaching 18 to 21 lessons per week, and frankly feeling exhausted after teaching 5 lessons in a single day. I eventually realized that I needed to cutback on teaching so many lessons and relax more. Around that time I raised my rates, cut back on my total number of lessons I was willing to teach per week, and started scheduling more vacation time.

Such vacations likely helped in the wooing of my wife and resulted in our marriage in August 2016. Quickly followed by a Honeymoon in Montreal.

A few months later we began planning the birth of our son Richard who arrived in late June 2017. (2.5 weeks before his due date, I guess he was impatient to meet us.) Below is a photo of our son Richard with a slingshot during a recent trip to the beach. He doesn't know how to shoot it yet, but I had fun shooting beach pebbles into Lake Ontario.

In a few short years he will be shooting that very slingshot and learning how to shoot his first bow. With both parents doing archery and a number of other relatives who do archery (including my cousin Ken who is the 1990 and 1991 Traditional Recurve North American Champion and had so many trophies he was throwing them out...) Richard will raised thinking archery is something that many people do - and frankly many people do archery, it is just not as much as say soccer or baseball.

Richard will be raised with an active lifestyle, something I am looking forward to, with a heavy emphasis on appreciation for nature, science and the world around him. Everything from bird-watching to rock-climbing to geology to astronomy to the wonderful languages and food our world has to offer. (As a polyglot myself, I hope to have him learning a variety of languages during his summers when he is not attending school.)

My Future

I have a long list of things I want to do with my life, outside of raising my son with my wonderful wife. I listed some of those things on my previous post announcing my vacation / break.

One of the things I most would like to do is to buy a horse farm, raise horses and teach equestrian archery. To me that would truly be living the dream. If I could add Falconry to that dream, that would be fun too.

The Future of CardioTrek.ca

The website isn't going to disappear, I can tell you that. I am going to keep using it to promote exercise and a variety of sports, including archery of course.

By the end of 2017 I expect there to be a total of 830 posts on this website and I will continue to do 5 to 10 posts per month indefinitely.

The big change will be that I will be adding Google Ads on the side of the website, and I will be allowing advertisers to post sponsored articles in the future for a reasonable fee. (I have a baby to feed and clothe after all, and babies are not cheap, so I see nothing wrong with allowing some advertising.) All ads will be family friendly and abide my sense of good morals.

Happy shooting!

Archery Lessons in Toronto, Limited Time Slots Left

Hey Toronto!

So I am looking at my schedule and I only have 8 time slots for teaching archery left before I retire. (See My Temporary Retirement from Personal Training / Sports Training for more information about my upcoming retirement.)

So if anyone still wants archery lessons, the time to book is NOW before my break / temporary retirement arrives.

In unrelated archery news...

Below is a photo of a Toronto police officer who visited the Toronto Archery Range on August 18th and was checking out a vintage Bear Takedown Recurve Bow. The Toronto Police were in the area looking for a homeless person with mental issues who is believed to be camping out in the park surrounding the archery range. The homeless person has been making threats and shouting at people.

And yes, that is a shotgun slung across his back. That particular shotgun shoots non lethal bean bags in order to subdue targets.

The photo below is from August 14th and is a selfie taken by the officer on the left - who was kind enough to send me a copy. In the photo is himself, my old student John G. who I taught in 2014 and is now a frequent visitor to the archery range, the officer's partner, and myself in the sunglasses. (The bow I am carrying is a vintage 1972 Black Hawk Avenger.)

The two officers above said they were just patrolling the park, but I now have a hunch they were also there searching for the same homeless person. The homeless person is considered a threat because they keep shouting threats against people and making references to the terrorist organization ISIS.

Expensive Compound Bows Vs Super Adjustable Compound Bows

Q

Hey Charles.

Question for you on Bows...

I'm really interested in getting a decent composite bow off the start (after a few lessons of course). The one I'm thinking of getting is the Oneida Kestrel or Pheonix. Do you think that's a bad idea? I read online that it's ok to go with more expensive bows as it just means I won't grow out of the bow quickly. I know online comments aren't always accurate, so I'd like to hear from a pro. Thoughts?

- Geoffrey C.

A

Hey Geoffrey!

The Oneida Kestrel as seen on the popular "Arrow" TV show.
The bow has seen a boost in sales thanks to the show.

Well, the Oneida Kestrel/Pheonix are definitely more expensive hybrid recurve compound bows. I only know of two people who even own Oneida bows, as they are pretty rare. I should note that older Oneida's can also be very accurate, judging from the one I shot a few years ago and it was made during the 1990s.

I would disagree with the statement that "people don't grow out of more expensive bows as quickly" because obviously there is going to be exceptions to that statement, and since there are so many different kinds of expensive bows, that is quite a few exceptions.

A better statement would be:

"A compound bow that is easy to adjust, fully adjustable, and has a broad range of power settings, draw length settings, and even comfort settings is the kind of bow a person will not easily grow out of."

This weekend I met a guy who had purchased a compound bow with two comfort settings. The first one had a hard Wall, but faster FPS arrow speed, while the second setting was more comfortable with a soft Wall, but slower FPS arrow speed. Modern compound bows are becoming ever more complicated, and this is largely due to manufacturers trying to make bows which are more easily adjustable and have more options for adjustment to suit the user's needs.

Consequently having more options / more adjustability can make a compound bow more expensive...

However not all compound bows are super adjustable. Some are quite the opposite, they are very narrow in how much they can be adjusted because the manufacturer has decided to focus on making a bow super powerful, faster FPS arrow speed, a harder Wall, more let off, extra gadgets for the sake of accuracy, more durability, lighter, better balanced, more expensive materials, etc.

There are many ways to make a compound bow more expensive. The ability to not grow out of it too quickly doesn't necessarily factor in to the ways a particular bow is more expensive.

With expensive bows there is always the chance a person ends up buying the wrong bow too and ends up regretting it because it was too powerful, not adjustable enough that it was suitable for the individual, etc.

eg. I saw a guy a few weeks ago who bought his girlfriend a compound bow expecting her to be able to use it, and unfortunately she wasn't strong enough to pull it even at the lowest possible setting because the bow he had purchased was not adjustable enough. She then ended up shooting his bow instead - which was super adjustable and could be adjusted to her draw length and power needs. Later he ended up shooting her bow instead of his own. (Maybe that was his evil plan all along, to get himself a new bow?)

If you have additional questions let me know. Have a great day!

Sincerely,
Charles Moffat
CardioTrek.ca

The Oneida Eagle Phoenix Hybrid Recurve Compound Bow