Erging as resistance/strength training?

[sheltiegirl]

Being in my early 60's, female, fair-skinned, and with a family history of osteoporosis, I KNOW I should do a few strength workouts each week. However, I really dislike doing them. Does anyone know if the erg is considered a form of resistance training, or how could I make it so?

Thanks a bunch,

Lynn

[MomofJBN]

Many of us row for the same reason. C2 has an item about erging and osteoporosis here: http://www.concept2.com/us/motivation/c ... orosis.asp

Hope that helps.

Schenley

[PJM]

This is just my opinion so I am going to add it here.I like this topic and I have always promoted rowing as an all around form of exercise..strength training and cardio.More bang for your buck.I my self utilize rowing as strength training but I also believe that one needs weight bearing exercise to maintain and promote bone growth and stability.Running, walking, jumping rope, jogging.The emphasis in weight bearing.Rowing is not weight bearing per se but does create strong muscles and allows for the body to be stronger to prevent falls and prevent instability.I am in my 50's..blonde..well, strawberry blonde and small frame.Good candidate for osteoporosis.I watch my bone density twice a year and I take the recommended calcium supplements.Rowing is my passion so i make it my main form of strength training and cardio workouts but I also incorporate the weight bearing exercises as I cross train.

Pat
TimbukTOO

[Merganser]

Likewise, I'm 61, and have to consider keeping osteoporosis at bay. In addition to rowing, I am trying jogging, following a learn-to-jog 0-5K program from Podrunner (download to my iPod). Although I'm useless when it comes to skipping, I am also trying to follow a learn-to-skip CD. There are all kinds of weight-training and I rotate through using free weights, cables, stretchy bands, stability ball, etc. Try to find some version of weight bearing exercise that you can learn to like. Not being a morning persion, I really hate dragging myself downstairs at 5:45 a.m. to exercise but once I get started with a routine I feel wonderful. Starts my day off right every time. Good luck.

[PJM]

Rowing and Osteoporosis
People have often asked us if rowing is a good form of exercise for the prevention of osteoporosis. We recently found some research that tells at least part of the story. The study was done at the Washington University School of Medicine and was published in the Journal of Bone and Mineral Research in 1997. The researchers compared two modes of exercise: ground-reaction force and joint-reaction force. Ground-reaction force (GRF) exercise included walking, jogging and stepping. Joint-reaction force (JRF) exercise included weight-lifting and rowing on the Concept2 Indoor Rower.

The researchers found that rowing and weight-lifting increased bone mineral density in 3 of 4 locations tested, and did so with lower strain rates than did the GRF exercises.

In addition, it was found that the rowing and weight-lifting group showed the greatest improvements in overall strength and lean body mass. The authors observed that these gains should decrease the risk of falling and help maintain functional independence and overall health despite advancing age.

What does this mean for rowers?
You may still want to keep some walking, running or stepping in your fitness program for variety and extra insurance. but you can feel good about the fact that Rowing, in combination with strength training, not only increases bone density but has the added benefit of increasing overall fitness, strength and flexibility.

"Effects of Exercise Involving Predominantly Either Joint-Reaction or Ground-Reaction Forces on Bone Mineral Density in Older Women," Journal of Bone and Mineral Research, Volume 12, Number 8, 1997


PJM

[iain]

Rowing and Osteoporosis
People have often asked us if rowing is a good form of exercise for the prevention of osteoporosis. We recently found some research that tells at least part of the story. The study was done at the Washington University School of Medicine and was published in the Journal of Bone and Mineral Research in 1997. The researchers compared two modes of exercise: ground-reaction force and joint-reaction force. Ground-reaction force (GRF) exercise included walking, jogging and stepping. Joint-reaction force (JRF) exercise included weight-lifting and rowing on the Concept2 Indoor Rower.

The researchers found that rowing and weight-lifting increased bone mineral density in 3 of 4 locations tested, and did so with lower strain rates than did the GRF exercises.

In addition, it was found that the rowing and weight-lifting group showed the greatest improvements in overall strength and lean body mass. The authors observed that these gains should decrease the risk of falling and help maintain functional independence and overall health despite advancing age.

What does this mean for rowers?
You may still want to keep some walking, running or stepping in your fitness program for variety and extra insurance. but you can feel good about the fact that Rowing, in combination with strength training, not only increases bone density but has the added benefit of increasing overall fitness, strength and flexibility.

"Effects of Exercise Involving Predominantly Either Joint-Reaction or Ground-Reaction Forces on Bone Mineral Density in Older Women," Journal of Bone and Mineral Research, Volume 12, Number 8, 1997

PJM
B)

Apologies for not having read the article, but I would be extremely surprised if weight training didn't increase bone density. Hence the issue is will rowing alone do this which, based on your commentary, seems unanswered.

As for strength, you might like to consider some higher power low rating sessions perhaps on higher drag than normal. To avoid hurting your back, you may need to do some core exercises for a few weeks or introduce gradually.

Kind regards

Iain

[PJM]

I think if you read this article carefully..you will find the answer.I did.
Rowing alone will not build bone density but IT added with strength training will help.It is a package program and not an all inclusive activity.Just my opinion and what I learned from the article AND from many years of rowing and training clients.

Pat

[Citroen]

Apologies for not having read the article, but I would be extremely surprised if weight training didn't increase bone density.

When I had a bone density DEXA scan (part of a clinical trial) there was a poster on the wall saying that tennis players have better bone density. If they get that through exercise, there's no reason why we rowers shouldn't get the same benefit.

[Nosmo]

When I had a bone density DEXA scan (part of a clinical trial) there was a poster on the wall saying that tennis players have better bone density. If they get that through exercise, there's no reason why we rowers shouldn't get the same benefit.

Tennis is much more like running then rowing. It is an impact and weight bearing sport. It doesn't follow at all that if tennis builds bones rowing would.

Make sure you keep up Calcium supplements (perferable Calcium-Magnisium-Zinc-Vitamin D complex). Calcium is lost in sweat and necessary for muscle function. Endurance athletes like cyclists and rowers often have low bone density from sweating. On the water rowers and especially cyclists often work out for hours in hot weather so it is not nearly as risky for someone who uses the erg.

I do agree with the above post that you can get some of the benefits of the weight training on the erg by rowing very slowly at a very high drag. However you must have good form and approach this slowly and develop your core strength first. A couple of times a week after my normal workout I will do 2:30 at the highest drag factor at 10 strokes per minute (taking a stroke every six seconds for a total of 25 strokes). The fly wheel almost stops between strokes. I don't like weight training but this is easy to do. If you wait more then 6 seconds you will get even more of a workout. You could try this gradually building up the drag and number of repetitions. Build up slowly enough that you don't get a sore back--it won't feel like anything but that is fine.

I'm sure hiking with a pack especially on hills will build up bone density just like running will. I can't run any more because of an old knee injury but walking the fire trails with a 30 or 40 lbs pack is a very good work out and sure feels like it would strengthen bones. Plus my dogs like it better when I'm slower so they get a chance to hunt gophers and sniff around.

[Citroen]

When I had a bone density DEXA scan (part of a clinical trial) there was a poster on the wall saying that tennis players have better bone density. If they get that through exercise, there's no reason why we rowers shouldn't get the same benefit.

Tennis is much more like running then rowing. It is an impact and weight bearing sport. It doesn't follow at all that if tennis builds bones rowing would.

I don't know. I can't play tennis - because of asymetric eyesight; I can't see the ball when it's close enough to hit it.

It's exercise, exercise builds bones, that's a simple fact.

[johnlvs2run]

I had long been tired of sitting in a chair so much, and finally last fall put my computer on the floor under the desk, and sat on the floor in order to use it. This gave me the opportunity to move around much more while using it, moving my legs and body in different positions - not possible in a chair - and getting additional exercise each time getting up and back down.

Then Jamie made a post on here in January in regards to him having a standing desk and being on his feet all day, as this felt better for his back. I realized that I wasn't on my feet very much each day as I'd thought, with the exception of running and daily activities. Perhaps this added up to an hour or two at the most. My consideration of this kept growing, and I've since made a standing desk for my office, have been on my feet all day every day since February 9th and I love it. The only time I sit is when driving, rowing, or if I go to a meeting somewhere else, but I haven't sat in a chair at home even once.

The best thing you can do to combat osteoporosis is to GET UP out of that chair. 75 percent of the people who have hip fractures from lack of mobility are dead in two years. And it's amazing that most Americans over age 40 are not able to squat, which leads to all kinds of diseases such as appendicitis, Chron's disease, prostrate troubles and incontinence. STAND UP, get down on the floor, do floor exercises, practice SQUATTING, stand up again, stay on your feet and whatever you do stay out of a chair, which is one of the greatest enemies to mobility and longevity.

[Bob S.]

STAND UP, get down on the floor, do floor exercises, practice SQUATTING, stand up again, stay on your feet and whatever you do stay out of a chair, which is one of the greatest enemies to mobility and longevity.

Good point, John. I was convinced years ago, that the human body was not designed for sitting even though it it naturally articulated to take that position. Pictures of primitive people shows them hunkering, which I would think would be extremely hard on the knees, but maybe not. At my age it would be a real killer for my knees, but if I had been doing it all my life it might be a different matter. At least hunkering doesn't put any pressure on the ischia.

Bob S.

[Nosmo]

It's exercise, exercise builds bones, that's a simple fact.

Won't deny that, but the relative increase can vary quite a bit between different exercises. Running and tennis will strengthen bones quicker then rowing, (but destroy joints much quicker).

[Merganser]

The standing desk is interesting. At home, instead of using a regular chair in front of my computer, I use a stability ball. At first, I found it a bit of a strain on my back but I quickly became accustomed to it. At least I'm not completely stationary while sitting on it.

[Cazneau]

I had a boss who used one. Kept two chairs in his office so he and a guest could sit when someone came to visit them in their office. He swore by it, and claimed it helped keep him thin. This guy worked such insane hours he never had time to exercise.

My question for you, John, is how do you figure out the ideal height--so you don't end up getting carpal tunnel or something, or a stiff back from hunching over a too low desk?