Warmup & Stretching

Cooling Down

In much the same way as warming up prepared the muscles for a work out, cooling down prepares muscles for rest. It allows the blood to be rerouted from the muscles to the rest of the body to restore the balance.

Cooling down correctly will prevent the accumulation of waste products such as lactic acid from the workout, reducing the onset of stiffness and soreness.

Normal heart rate should be achieved through a 5 to 10 minute low intensity exercise cool down. Follow this with stretching, focusing on the muscles used (specifically lower back, hamstrings, quadriceps and gluteals). Hold the stretches for at least 20 seconds or more.

Benefits of cooling down

• decreases stiffness after exercise

• help prevent injuries such as muscle tears and strains

• aids and improves flexibility

• allows the body to remove harmful waste products, e.g. lactic acid

date:  Aug 18, 2017 comments:  Comments Off on Cooling Down
by:  [email protected] category:  Uncategorized Read More

Stretching

As with all training, the importance of stretching and mobilization cannot be over emphasized. Stretching can be included when warming up, recent research states that there are no real benefits from static stretching when warming up. However, stretching is essential when cooling down.

Remember, the stretch should only go as far as feels comfortable. If the limb being stretched begins to shake or tremble then it is being over stretched and the stretch should be released slightly. Warm up stretches should follow 5 to 6 minutes of aerobic warm-up (e.g. rowing at a gentle pace). Cool down stretches should be held for 15-20 seconds.

As flexibility improves it should be possible to extend the stretches further. Particularly relevant to rowing are hamstring, lower back, gluteals and shoulder stretches.

At WaterRower we have designed a 9 stretch sequence which follows:

Stretching Sequence

Remember, the stretch should only go as far as feels comfortable. If the limb being stretched begins to shake or tremble then it is being over stretched and the stretch should be released slightly.  As flexibility improves it should be possible to extend the stretches further.


Please read through all sections (tabs) to the left before moving on to the next lesson

Neck

  •  In a seated position sit tall with shoulders relaxed.
  • Tilt your head to one side.
  •  Feel a gentle stretch on the other side of the neck.
  •  Keep both shoulders relaxed.
  •  If comfortable use your hand to assist the stretch.
  •  Hold for 10-20 seconds and repeat with the other side of the neck.

Shoulders

  • In a seated position sit tall with shoulders relaxed
  • Extend one arm out and across the chest
  • Use the other arm to support and assist the stretch.
  • Hold for 10-20 seconds and repeat with the other arm

Triceps

  • In a seated position sit tall with shoulders relaxed
  • Lift one arm up and bend behind the neck
  • Reach the hand down the spine
  • Use the other arm to support and assist the stretch.
  • Hold for 10-20 seconds and repeat with the other arm

Chest

  • In a seated position sit tall with shoulders relaxed
  • Clasp the hands behind the back
  • Gently raise your arms behind you
  • Relax the neck and shoulders
  • Squeeze shoulders blades together
  • Hold for 10-20 seconds

Upper Back

  • In a seated position sit tall with shoulders relaxed
  • Clasp your hands in front of your body
  • Slowly raise your arms upwards and forwards
  • Round your upper back and stretch your shoulder blades apart
  • Hold for 10-20 seconds

Quadriceps

  • In a seated position sit tall with shoulders relaxed
  • Bend one leg bringing the heel towards you
  • Rest knee either to the side of the rail or gently on the floor
  • To increase the stretch, sit tall and push the hips forward
  • Hold for 10-20 seconds and repeat with the other leg

Hamstrings

  • In a seated position sit tall with shoulders relaxed
  • Position one foot on the footboard
  • The opposite leg should be firmly on the ground for support
  • A stretch should be felt at the back of the extended leg
  • To increase the stretch pivot forward at the hips keeping the back straight
  • Hold for 10-20 seconds and repeat with the other leg

Gluteals

  • In a seated position sit tall with shoulders relaxed
  • Lift one leg up and position the ankle across the knee of the opposite leg
  • The opposite leg should be firmly on the ground for support
  • Use your hands to support the crossed leg and assist the stretch
  • Hold for 10-20 seconds and repeat with the other leg

Lower Back

  • Lying face down on the floor/carpet/mat
  • Position the palms of your hands directly under shoulders
  • Slowly lift the upper body, hyper-extending the spine
  • Relax the lower back and abdominal muscles
  • Hold for 10-20 seconds and repeat 2 or 3 times
date:  Aug 18, 2017 comments:  Comments Off on Stretching
by:  [email protected] category:  Uncategorized Read More

Warming Up

Never start an exercise routine as hard and as fast as you can i.e. at full intensity. Even if you are tight for time, it is far better to shorten a workout than commence it without a warm up. A slow progressive increase in intensity will allow muscles to stretch and warm to their optimal condition. This can take the form of light rowing, a brisk walk, light cycle or jog. On the WaterRower this can include a light row with slide work, technique and drills.

A warm up should last between 5 and 10 minutes and needs to be specific to the main workout. For example, if the workout is a high intensity session, bursts of high intensity strokes should be included towards the end of the warm up.

Benefits of warming up

• helps prevent injuries such as muscle tears and strains

• lowers the strain on the heart as the heart rate is slowly raised into the training zone.

• directs blood to the muscles so they have fuel and oxygen to work optimally

• aids and improves flexibility

date:  Aug 18, 2017 comments:  Comments Off on Warming Up
by:  [email protected] category:  Uncategorized Read More