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Welcome to Gooroo! Our goal is to help others feel their best. We believe an active lifestyle, proper nutrition and a healthy mind is the best medicine. 

3 Rowing Workouts to Improve Cardiovascular Health

3 Rowing Workouts to Improve Cardiovascular Health

When it comes to choosing an activity to train your cardiovascular system, most people will think of running first, either outside or on a treadmill. Although running is a great workout, it also puts a lot of stress on your lower limbs, which means that joint pain is common with this type of cardiovascular activity especially if you are not an experienced runner. If you are experiencing joint pain (i.e., knees, hips, ankles) or just looking to spice up your cardio routine, rowing is a great alternative. It is a low impact activity, so it keeps the stress off your joints and it works your entire body by using your legs to push and finishing the movement with your upper body. 

Your body will thank you!


Here are three types of cardio workouts using the rowing machine that I recommend:

Workout 1: LIGHT CARDIO

Feel like you need a bit of a wake up call first thing in the morning? Get your heart pumping!

Try rowing a at steady, slow pace at 210 m/s for 30-45 minutes. This is guaranteed to have you starting the day in a great mood. 


Workout 2: CIRCUIT

For something a little more intense to get your heart really pumping, try circuit or pyramid-style rowing. 

  • Warm up: 10 minutes (<20 strokes/minute)
  • Sprint 1: 500 meters
  • Rest: 2 minutes
  • Sprint 2: 500 meters
  • Rest: 2 minutes
  • Sprint 3: 500 meters
  • Rest: 2 minutes
  • Sprint 4: 500 meters
  • Rest: 2 minutes
  • Sprint 5: 500 meters
  • Cool down of your choice

Workout 3: PYRAMID

  • Warm up: 10 minutes (<20 strokes/minute)
  • 1 minute rowing (as fast as you can
  • Rest: 1 minute
  • 2 minute rowing (as fast as you can)
  • Rest: 2 minutes
  • 3 minute rowing (as fast as you can)
  • Rest: 3 minutes
  • 4 minute rowing (as fast as you can)
  • Rest: 4 minutes
  • 3 minute rowing (as fast as you can)
  • Rest: 3 minutes
  • 2 minutes rowing (as fast as you can)
  • Rest for 2 minutes
  • 1 minute rowing (as fast as you can)
  • Cool down of your choice

 

Eat, Move, Live, Mindfully. 

Want to prevent bone loss? Try these 4 things!

Want to prevent bone loss? Try these 4 things!

Summer Salmon Salad with Dijon Balsamic Vinaigrette

Summer Salmon Salad with Dijon Balsamic Vinaigrette