Concept2 Cardio Machines
The Concept2 Rowing Machine is regarded as one of the most effective all around pieces of exercise equipment on earth.
It's one of the best tools available for building endurance and improving your aerobic base using longer distance workouts.
It's also highly effective for building strength, power, and anaerobic capacity via shorter interval-based workouts.
When used properly (and we'll show you how), it's extremely joint-friendly and low impact. So that means it can be safely used by people of all ages.
Research has shown that the rowing machine engages 86% of the muscles in your body.
Muscles used during the 4 components of the rowing stroke.
COOL FACT --> NASA researchers have found that 30 minutes on the rowing machine is as effective as 90 minutes of cycling. In fact, NASA's training program uses the rowing machine extensively to help astronauts reduce their required training time and prepare their hearts to deal with the challenges of functioning in zero-gravity.
[Scroll to the bottom of this page to learn more about some of the powerful and cool tracking tools Concept2 offers to help you get more out of your workouts, and make them more fun.]
The Importance of Rowing Technique
Paying careful attention to your technique on the rowing machine is critically important to make sure you're rowing with maximum efficiency. It can also help you avoid injuries that can occur with improper technique - particularly injuries to the lower back. Two common mistakes are:
- Setting the resistance damper too high. Set it between 3 and 6. Even Olympic rowers almost NEVER set it to 10! (See more detailed guidance here.)
- Rowing at too high of a stroke rating (strokes per minute, or SPM). Speed is measured by how fast you're covering distance - not how many strokes per minute you're rowing. You want to prioritize technique and power - not SPM.
Concept2 has a ton of great educational resources online that cover a variety of topics, including technique. The video below provides a great primer on rowing form.
(Fred - one of Chatham Works' owners - used to row competitively many moons ago and has logged over 3 million meters on the Concept2 rower. So please feel free to ask him for some pointers while you're here!)
SkiErg
Like the Rowing Machine, the SkiErg offers a great full body workout, and can be used for both shorter intense workouts and longer distance aerobic workouts.
Designed to mimic cross-country skiing, the motion the SkiErg requires is actually a great compliment to the movement pattern the rowing machine requires. But the SkiErg technique is much easier to master, and is significantly easier on your knees and lower back.
Concept2 has a number of educational resources online that can help you learn more about proper technique and how to get the most out of the SkiErg. Here's a quick primer on technique:
BikeErg
Whereas the Rowing Machine and SkiErg are both pieces of equipment that require a little getting used to, the BikeErg is ... well ... like riding a bike. But even though it's simple, it's still a fantastic piece of training equipment. And like its siblings it's great for both aerobic and anaerobic training.
Concept2 Tech & Training Resources
- Concept2 has a fantastic app - ErgData - that easily pairs with all three of their cardio machines. It can display additional data beyond what's shown on the built-in monitor, and can also upload all of your workout data to their Online Logbook. The Logbook lets you keep track of your total meters, analyze your progress, take part in challenges, and compare your results against others worldwide. Join our team "Chatham Works" and you can participate in friendly competition with other members. : )
- Here's a helpful overview on how to use the Concept2 Performance Monitor, which is common across all three machines.
- They also have a great podcast that guides you through workouts specific to the Rowing Machine, SkiErg, and BikeErg. It's well worth a listen if you're looking for some extra motivation or guidance.
- Their website also includes a large assortment of great training resources, including a wide variety of workout plans for a range of fitness and conditioning goals.