Get Rowing!

I don't like treadmill. I'd rather run outside. I don't like cross trainers. I struggle to raise my heart rate to an adequate intensity for HIiT training. I don't mind stationary bikes but many brands make the seat to wide. This leads to worse technique and a sore ass! 

As you may have gathered in "The Gym Divide" ( http://icankeepup.blogspot.co.uk/2015/11/the-gym-divide.html ) I don't believe that cardiovascular equipment has the same relevance that basic barbells and dumbbells have.

However I love the Concept 2 Rower. 

The strict technical application of technique keeps participants focused and the on and off pressure from the fan belt results in the task becoming much less tedious. The machines console provides information on variations in resistance, revolutions per minute and a very rough estimate on calorie burn (I wouldn't take the last one as gospel truth). 

Here are my ideas on the best way to blast yourself in a high intensity manner my a towering machine. 

50/50: the best entry level HIIT session. Take 30 seconds to smash through a rowing sprint and reward yourself with 30 seconds of well deserved rest. Repeat this cycle until you've pounded away at 10 minutes of ground solid work.

Tabata: a classic 20 seconds of flat out effort followed by 10 seconds of blessed rest. This one is popular with my clients as they appreciate being finished in 8 minutes. 

Time Pyramid: this one is an endurance based hammering that is not for the faint hearted. 

Here's a brake down of a time pyramid:

Sprint for 15 seconds, rest for 15 seconds

Sprint for 30 seconds, rest for 15 seconds

Sprint for 45 seconds, rest for 15 seconds

Reverse the protocol and collapse beside your machine! 

RPM Pyramid: nowhere near as long but by all means just as brutal when it is done correctly. Row on level 10 throughout the torturous routine. 

Sprint for 45 seconds at an RPM of 20. Yes 20 is low but each stroke should be powerful. After all this is am anaerobic drill. Rest for 15 seconds.

Sprint for 45 seconds at an RPM of 30. Rest for 15 seconds.

Sprint for 45 seconds at an RPM of 40. This one is going to burn! Rest for 15 seconds. 

Reverse the protocol and have someone at the ready to drag your collapsed body home! 

Check out:

Is Speed Only for the Gifted

 http://icankeepup.blogspot.co.uk/2015/11/is-speed-only-for-gifted.html

Consuming Iron

http://icankeepup.blogspot.co.uk/2015/08/consuming-iron.html