Is rowing more bang for the buck compared to lifting weights for an overall strength program????
Is rowing more bang for the buck compared to lifting weights for an overall strength program????
Rowing = cardio.
Weight lifting = strength.
The reason why your arms hurt during rowing is because your arms are not built for endurance. They are very fast twitch.
LIFT.
Squat
Bench Press
RDL
DB Row
Lunge
Shoulder Press
Calf Raise
Lat Pulldown
2-3 circuits of 8-12 reps is a good start.
Alan
What is RDL ? How about abs and lower back ?
Rowing is a great workout. But lifting will make you stronger than rowing. Lift and row.
Romanian Dead Lift - I think.
Usually just the upper half of a full dead lift.
RDL: Romanian Deadlift
Basically a near straight-leg deadlift.
1. Stand with feet at shoulder width.
2. Hold bar outside shoulder width.
3. Start the lift with the bar at your waist.
4. Hold a slight angle, 10-15 degrees, in your knees.
5. Initiate the lift from your hips.
6. Lower the bar by extending your hips backwards.
7. Your body weight should shift to your heels (point toes up will up).
8. Maintain a flat back, don't round (keep head, shoulders up). Do Not Round Your Back.
9. Finish position should look sort of like the number "7" if you actually have hamstring flexibility. Most runners do not. So, just shoot for getting the bar lower than your knees.
10. Now, forcefully thrust your hips forward to return to the up position.
*Increase calf involvement by putting a small plate (2.5/5lb) under your toes.
*Your first time doing RDL's? Your back will be sore the next day. In fact with any exercise that loads the back (RDL, Squat, Deadlift, etc) you will have a sore back the next day and maybe the next day until you actually build up strength in your back. Give it time. You will be fine.
*Lift AFTER you run, preferably hours afterwards and on workout days if you're doing workouts.
For core: planks, side planks, more planks, pilates 100, woodchops, etc.
Alan
Thanks guys, appreciate the input. I'm most interested in core strength.
Sounds like planks etc. are better than rowing.
For core strength? Yes planks are better than rowing...:)
Define strength. Then tell me how moving a rowing machine a few hundred times in a row is anything close to strength.
Rowing is muscular endurance.
A Dumbbell Row for a set of 5-10 is strength.
Also with your core, remember what your core muscles are designed to do. Keep you upright. Do exercises, either prone (plank) or standing (woodchop) that engage the abdominals in this way.
Alan