Don’t want aerobic exercise; want to tone/build muscle

[karenf333]

Hi, my sister had a heart attack and when they put her into rehab, they told her to row; saying this would work her ‘core’.

So I bought a rower for myself. I do not need aerobic exercise; I walk four 15 min. miles per day and have done so for years. I love it, am not giving it up, and do not need to lose weight. What I DO want is to strengthen and tone my core and my entire upper body. I thought rowing would be a one size fits all exercise to fill that bill (working many muscle groups all at the same time) and I really like the rowing. But now my chiropractor is saying that rowing is NOT a core exercise.

So what say any of you? Is rowing a core exercise or not? Can I also tone/strengthen my arms, back and torso by rowing? If so, should I use a much higher resistance for a shorter period of time than one would do for an aerobic workout? If this is not the ticket and I need to work out with weights, then I will stop rowing and work with weights (I don't have the time to do everything). I have scoured the FAQ and other forums and can’t find a specific answer to my questions anywhere.

Thanks, Karen

[ThatMoos3Guy]

Rowing does work the core, and build some strength. However, it's pretty minimal. If you want to significantly improve your core strength and muscle "tone" there are better ways of doing it. I'm putting muscle tone in quotes, because toning is somewhat of a fitness myth (this is a decent link talking about it http://www.criticalbench.com/muscle_toning_workout.htm ). You can't tone muscle or fat, you gain or lose it. In order to have more muscle definition you gain muscle and lose fat. The best way to go about this would be through weight training, with some cardio.

So, my recommendation would be to row if you enjoy rowing, but if you want to strengthen your core and upper body you're best off using weights.

[karenf333]

Thanks ThatMoos!

I read the article and it made sense. Otherwise, I hear and obey (you, that is). Am donating my rowing machine to my son's collection of workout equipment.

Karen

[mikvan52]

Rowing does work the core, and build some strength. However, it's pretty minimal. If you want to significantly improve your core strength and muscle "tone" there are better ways of doing it. I'm putting muscle tone in quotes, because toning is somewhat of a fitness myth ..... You can't tone muscle or fat, you gain or lose it. In order to have more muscle definition you gain muscle and lose fat. The best way to go about this would be through weight training, with some cardio.

So, my recommendation would be to row if you enjoy rowing, but if you want to strengthen your core and upper body you're best off using weights.

I tend to agree. But muscle building can involve lots of cardio. It depends on who you are:

Here's what I mean:
I row for 95% of my training and am "cut" as they say.

Now and then I supplement my rowing with light core work in the gym... High reps, low weight except for the leg machine where I'll go for mid-range weight and only 3 sets of 10..

This has kept me at below 10% body fat for my whole athletic life (age 12-58)



How much muscle definition does one really need anyway?

But think also:
I am on one end of the scale . It is very hard for me to gain weight (muscle or fat). One's metabolism needs to be figured in to a well-considered exercise program.


On another subject: I would venture to say that people who row, run, x/c ski have fewer heart problems than those who are primarily lifters.... IOW: The weight bearing -cardio life is better for you than limiting yourself to just weight bearing.
Psychologically, I find the weight room dreary if I had to be in one most of the year.
My point being: find what keeps you capable of going back... whatever it is.. and don't put too much stock in 'experts' (like me)

[Steelhead]

Hi, my sister had a heart attack and when they put her into rehab, they told her to row; saying this would work her ‘core’.

So I bought a rower for myself. I do not need aerobic exercise; I walk four 15 min. miles per day and have done so for years. I love it, am not giving it up, and do not need to lose weight. What I DO want is to strengthen and tone my core and my entire upper body. I thought rowing would be a one size fits all exercise to fill that bill (working many muscle groups all at the same time) and I really like the rowing. But now my chiropractor is saying that rowing is NOT a core exercise.

So what say any of you? Is rowing a core exercise or not? Can I also tone/strengthen my arms, back and torso by rowing? If so, should I use a much higher resistance for a shorter period of time than one would do for an aerobic workout? If this is not the ticket and I need to work out with weights, then I will stop rowing and work with weights (I don't have the time to do everything). I have scoured the FAQ and other forums and can’t find a specific answer to my questions anywhere.

Thanks, Karen

As a weight lifter (now 64 years old), I have used the erg both aerobically (rowing with a DF around 105 to 115 using a Model C at the Y) and anaerobically (on my Model B at home which has a high DF all the time). On a Model C, I can put the lever on 10 with a DF around 180 to 190 and row HM strapless. But I row FM on a Model C (can't do it on my Model with the lever on 3 and a 115 DF, whatever.

What I have found is that when I use my Model B without weight lifting I can actually gain strength and improve my lifts -- this is at a very high DF rowing for at least one hour a day. I know this because when I start weight training again I haven't lost any strength and have increased my strength. On the other hand, when I stop weight lifting and use the Model C at a low DF, I lose strength.

So if you decide to keep the erg and not give it to your son, you can start using it at the highest DF using proper form (really working the legs, and upper body) and you will get stronger, build muscle mass and really look hot as a woman rower. Do some pushups to work your pecs and with the erg you will have done a full body workout plus have the added benefit of aerobic.

I typically will row 30 minutes as a warm up, then hit the weights for 3 hours, and then finish with another 30 minute row -- I am not breaking any records on my Model B that is for certain, but what I find interesting is that I can actually row more powerfully after my weight lifting than before (although it is a killer).

My recommendation is that you start using the erg and see what happens. At minimum, this will help you get ready for some serious weight training if you decide to stop using the erg. You may be delighted with the results of using the erg.

[bobkwan2007]

I typically will row 30 minutes as a warm up, then hit the weights for 3 hours, and then finish with another 30 minute row -- I am not breaking any records on my Model B that is for certain, but what I find interesting is that I can actually row more powerfully after my weight lifting than before (although it is a killer).

I don't have anything useful to contribute to this topic at the moment, but Holy Cow! You lift weights for three hours?! A four-hour workout? That's insane!! And I mean that in the nicest, most flattering way possible. How do you maintain intensity for three hours?

[jamesg]

So what say any of you? Is rowing a core exercise or not? Can I also tone/strengthen my arms, back and torso by rowing?
Both yes, but you have to pull long hard strokes and lots of them, so you need reasonably good technique.

While lifting weights is "static", i.e. it won't come off the ground unless you apply higher force than the weight, Erg rowing is "dynamic", we accelerate a flywheel, so the force can be anywhere from 5 (to stretch the shockcord) to 1000 kg (to try to break the chain). So what it actually is in terms of effort or type of exercise depends on us.

You can estimate your average handle force if you know your Watts, net stroke Length and Rating: F=6W/LR. So if you paddle at rating 20, 100W, net stroke length 1 meter, your average handle force is 30 kg. Doing this for an hour means you've lifted 36 ton-meters. I've no idea how this compares with a typical weights session, where you'd also have to lift your own weight to some extent, or what the relative injury risks might be.

[Carl Watts]

Gave the gym away years ago, you only want to get "So Big" after that the weight is an inconvenience in life for what I wanted to do.

Decided also at the time that a couple of years of Gym membership buys you a brand new Erg which will last you 10 years.

The Erg is pretty much the only thing I need to stay in good shape these days, what else is there to say ? it's just about the only bit of gear you need and the cardio is a very important factor that to me, in fact is higher on the priority list than just looking good.

There is no easy way to get toned and build muscle but the Erg will do both but you still have to be prepaired to put in the time on it.

If you only had a choice of having one piece of exercise equipment, the Erg is top of my list.

[bobkwan2007]

As others have stated, there are other ways to strengthen your core and upper that are more effective than rowing, and if that is your primary goal, then your time and money would be better spent on other pursuits that do no require a machine.

Rowing, while it's a great all-round exercise, does require a bit of work on technique, although if you're OTW, then it doesn't matter so much.

You also mention you don't want aerobic exercise. Why would you say this? Unless you're a competitive body builder or power lifter, the benefits of aerobic exercise are too numerous to list, and muscle tone is as much related to body fat as it is to lean body mass. Doing aerobic exercise can help cut body fat.

[mikvan52]

Rowing, while it's a great all-round exercise, does require a bit of work on technique, although if you're OTW, then it doesn't matter so much.

?
Did you misspeak ?

[bobkwan2007]

Yeah. I did mis-write. Obviously technique matters little if you're not OTW.

[karenf333]

Bobkwan, I said I don't want aerobic exercise from the ERG because I already get it from my walking. Not giving up the walking, I like being outside too much.

My thanks to all of you for your input!

[Steelhead]

I typically will row 30 minutes as a warm up, then hit the weights for 3 hours, and then finish with another 30 minute row -- I am not breaking any records on my Model B that is for certain, but what I find interesting is that I can actually row more powerfully after my weight lifting than before (although it is a killer).

I don't have anything useful to contribute to this topic at the moment, but Holy Cow! You lift weights for three hours?! A four-hour workout? That's insane!! And I mean that in the nicest, most flattering way possible. How do you maintain intensity for three hours?

It is every other day, and I have to have my homemade energy drink. Also, when you lift weights you do get to take a breather in between sets. Still, it is a lot of work. My energy drink is one cup of pomegranate juice (lots of nitric oxide, electrolytes, minerals, vitamins naturally) and a bottle of "Hi-Ball" energy drink (10 oz) and then I fill the rest (a 34 oz bottle) with water. Usually when I start after the 30 minute warm up row, I want to quit after the first lift, but I keep pushing on and pretty soon I can keep up the intensity -- adding heavier weights from time to time as my strength improves. At some point though a certain amount of strength is enough -- although for my upcoming 65th birthday I want to bench a maximum lift of 315 lbs. I still have 70 lbs to go. It's a goal and that motivates me to keep up the intensity. And the funny thing is that after the weight lifting my warm down 30 minute row is so much easier and I get a much better split. (As you can guess, I go in cycles with weight training -- not recommended.) Whatever.

[bobkwan2007]

Steelhead, I'm the total opposite. I'll lift for 20-30 minutes, very short rests, but almost every day. I wish I could do it for more than that, but with three young kids it's hard to find time. I can't lift in early morning either. BP'ing 315 is pretty impressive. What is your body weight? What kind of workouts/exercises do you perform?

[Steelhead]

Steelhead, I'm the total opposite. I'll lift for 20-30 minutes, very short rests, but almost every day. I wish I could do it for more than that, but with three young kids it's hard to find time. I can't lift in early morning either. BP'ing 315 is pretty impressive. What is your body weight? What kind of workouts/exercises do you perform?

I've done the everyday lifting as well -- doing a short quick full body workout, usually when I'm traveling. I used to workout daily: Monday, chest and shoulders; Tuesday, back and arms; Wednesday legs (and a short chest workout); Thurs, back and arms, Friday, chest and shoulders, Saturday, legs. When I was doing this, I would erg 60 minutes.

My weight training workout this morning was: Bench, 1 set of 8 reps @ 145 lbs, 1 set of 8 @ 165 lbs, 1 set of 8 @ 185 lbs, 1 set of 5 at 205 lbs, 1 set of 3 reps @ 225; 1 set of 1 rep @ 245; 1 set of 3 @ 225; 1 set of 5 @ 205; 1 set of 8 @ 185; 1 set of 8 @ 165; 1 set of 16 reps at 145. Then 3 sets of 8 incline press; 3/8 butterfly press; 3/8 tricepts pull down; 6/8 military; 6/8 upright row; 3/10 pullups; 3/12 lat machine (sitting pull down), 3 sets of 12 lat machine (sitting pull to chest); 3 sets of 8 reps curls (80 pounds so I have a lot of work to go); 3/8 concentration curls; 4 sets of 8 squats; 3 sets of 8 deadlift. My bench goal by April (my 65th birthday is 315 lbs max), so I have 70 lbs more to go. Of course, all my other lifts have to increase as well. So the foregoing is my M W F weightlifting work out. At the gym tonight I'll add 3/8 or 3/10 dips and some roman chair work.

My body weight is 195 -- was 210; I'm working on getting it down to 175 or lower by April. I eat lots of fruit, vegetables, grains, and legumes -- too much so I'm cutting down on my calories as well.