Indoor rowing is a full-body, low-impact exercise that offers numerous physical and mental benefits. It involves rowing on a machine called an ergometer, which simulates the motion of rowing on water. Indoor rowing is suitable for people of all ages, abilities, and fitness levels, and can be done in a variety of settings, including at home, in the gym, or at a rowing club. Whether you're looking to improve your cardiovascular health, build strength and endurance, or simply enjoy a fun and challenging workout, indoor rowing is a great option to consider.
Rowing stroke consists of the drive (work portion) and recovery (rest portion)
Recovery movements are the reverse of the drive and should be blended smoothly
Catch position: arms straight, head neutral, level shoulders, forward lean, vertical shins
Drive: press legs, swing back, add arm pull, keep hands straight and shoulders relaxed
Finish: lean back slightly, support with core, extend legs, hold handle lightly below ribs, keep shoulders and wrists relaxed and flat
Recovery: extend arms, lean forward from hips, allow knees to bend, slide seat forward gradually on monorail, return to catch position with relaxed shoulders and vertical shins
Breathing rhythm can affect workout and can be coordinated with stroke through practice
The first option is to join an indoor rowing club. Rowing clubs provide a supportive and social environment where you can learn proper technique, improve your fitness, and connect with like-minded individuals. Indoor rowing clubs often have access to top-quality equipment and experienced coaches who can help you achieve your fitness goals. You'll also have the opportunity to participate in group workouts and events, which can be a fun and motivating way to stay on track with your fitness journey.
If you reside in New South Wales, you can become a member of the Newcastle Rowing Club's Indoor Rowing program by clicking on the link provided: http://newcastlerowingclub.org.au/about.
Residents of Queensland can join the Sunshine Coast Indoor Rowing Club, which offers membership options, weekly training days, and hosts various events. Learn more at http://www.scirc.com.au/.
To find a rowing club near you, use the Find a club tool that provides contact details and directions. For more information on rowing in your state or territory, including location and cost, please contact the relevant state contact listed below.
Alternatively, if you prefer to exercise in the comfort of your own home, you can purchase an indoor rowing machine here. Owning your own indoor rowing machine allows you to workout whenever you want, without having to leave your house. With regular use, you can improve your fitness levels and achieve your fitness goals in the privacy of your own home.
Another great option is to join a gym that has indoor rowing machines available for use. Many gyms now offer indoor rowing classes or have individual rowing machines available for members to use at their own pace. By joining a gym, you'll have access to a range of fitness equipment and professional trainers who can help you get the most out of your workouts.
Whether you choose to join an indoor rowing club, purchase your own indoor rowing machine, or join a gym, indoor rowing is a great way to improve your overall fitness and health. So why not take advantage of these opportunities and start rowing today?
Schools Indoor Rowing
RIGGERS Rowing Programs is a partnership between Rowing Australia and Sport Australia (SA) to deliver Sporting Schools, an Australian Government initiative to encourage more children to participate in sports. With the extension of Sporting Schools until the end of 2024, primary and secondary schools are eligible to apply for funding to conduct sports activities before, during, or after school. Rowing Australia's Riggers programs offer students aged 7-13 the chance to experience the fun of rowing in a safe and healthy environment while developing team-building skills, leadership, and cooperation. The Riggers Indoor Rowing Program is an innovative youth engagement program that introduces primary school students in Years 3 to 6 and secondary students in Year 7 and 8to the sport of rowing using quality Indoor Rowing machines with fun activity cards to follow and progress through. The program consists of 4 x 45 minute sessions that help students learn how to row by having fun and playing games while keeping participants engaged and safe. Each session progresses into the next, and the program can be adapted to the needs, abilities, and progress of the group. The program can be delivered by existing qualified coaches or by teachers who complete Rowing Australia's online accreditation course. Watch the video below o learn more about the Riggers Indoor Rowing Program.
RIGGERS - https://rowingaustralia.com.au/development/sporting-schools-riggers-program/
Otherexamples - https://www.britishrowing.org/indoor-rowing/education-partners/schools/
Setting up an online indoor rowing race can be done in several steps:
1. Define the format: Determine the type of race you want to host, such as a distance challenge or a time trial. Decide on the format for the competition, including how long the race will be, what equipment is required, and any rules or regulations that participants must follow.
2. Choose a platform: There are several online platforms that can be used to host an indoor rowing race. Erg Race is the go to: https://www.concept2.com/service/software/ergrace. This is easy to install and set up. If you are using PM5 monitors, then you can move to their online version: https://www.concept2.com/service/software/ergrace-online. This utilizes the Bluetooth of the PM5 and can be set up for wireless and even virtual racing. For larger events, we recommend a third party called Time-Team to help run these: https://time-team.nl/en/info. They can facilitate and organize connecting of machines.
3. Create an event page: Create an event page on a social media platform or a website to promote your event. Provide details about the race, including the format, rules, equipment requirements, and registration process.
4. Promote the event: Advertise your event through social media, email newsletters, or other online channels to reach potential participants. Consider partnering with local gyms, rowing clubs, or other organizations to increase awareness of your event.
5. Set up registration: Set up a registration system that allows participants to sign up for the race and pay any entry fees. Use the registration system to collect information about each participant, such as their name, age, gender, and contact information.
6. Create race categories: Create categories for different age groups, skill levels, or other factors that may affect a participant's performance. This will allow you to provide more accurate results and ensure a fair competition.
7. Conduct the race: On the day of the event, participants will need to log into the online platform and start the race at the designated time. Make sure to provide clear instructions for how to participate and any rules that must be followed.
8. Collect and share results: Once the race is complete, collect the results from the online platform and share them with participants. Consider creating a leaderboard or other visual representation of the results to make it easier for participants to see how they performed.
9. Follow up: Finally, follow up with participants to thank them for participating and gather feedback on how to improve future events. Consider hosting additional races in the future to continue building your community of indoor rowing enthusiasts.
ErgRace QuickStart Guide