The Complete Guide to Rowing Workouts on the Open Water for Fitness

The Benefits of Rowing Workouts on the Water

Rowing is a fantastic full-body workout that provides aerobic exercise to build endurance and strength training to build muscle. While rowing machines are a convenient way to get in this workout at the gym, taking your rowing workout onto the open water offers some unique benefits.

Cardiovascular Health

Any form of aerobic exercise is great for your heart health, and rowing is no exception. The rhythmic and repetitive nature of rowing works the heart muscle and allows it to become stronger and more efficient at pumping blood throughout the body. This leads to lower blood pressure and cholesterol levels.

Rowing on the water adds the benefit of being outdoors in the fresh air, which can further boost heart health. Exposure to sunlight increases vitamin D levels, and the outdoors provides a more dynamic environment than a stationary rowing machine.

Muscular Strength

The rowing stroke engages all of the major muscle groups in the upper and lower body. On each stroke, you'll activate muscles in the legs, core, back, arms and shoulders. Over time, this total body workout increases muscular strength and endurance.

Because water provides more resistance than air, rowing on the water challenges the muscles even more than rowing on a machine. The unstable surface of the water also forces you to engage the core and small stabilizing muscles more to maintain balance and control.

Weight Loss

Any form of extended aerobic activity will help burn calories and fat, making rowing an effective exercise for weight loss. The combination of cardivascular endurance and resistance training makes rowing particularly effective at blasting fat.

Rowing outdoors accelerates the calorie burn even more. Fighting against the variable current of natural water burns more calories than rowing against the consistent resistance of a machine. The extra core engagement and muscle activation on the water takes the fat-burning up another notch.

Mental Health

Physical and mental health are closely linked. The outdoors, exercise, meditation - all of these things positively impact mood and mental wellbeing. Rowing outdoors combines all these elements.

The repetitive motion of rowing can induce a meditative state. The fresh air, sunlight and natural scenery provide a mental boost. And the full-body exercise releases feel-good endorphins. Taken together, outdoor rowing is great for clearing and focusing the mind.

How to Get Started with Outdoor Rowing

If you already know how to row on a machine, the main thing you'll need to adjust to is balancing on the instability of the water. Here are some tips for getting started:

Take a Class or Lesson

Consider taking a session or two with a rowing instructor or class. Having an expert coach you on proper technique and safety for open water rowing is very valuable. You'll pick up useful tips and tricks that you wouldn't get just reading a book or watching a video.

Start on Calm, Protected Water

Don't take your first outdoor rowing session into choppy water or strong currents. Stick to a calm lake, bay or river that is protected from the wind and elements. This ensures you can focus on your rowing form without battling the conditions.

Use a Stable Rowing Shell

Specialized rowing shells are long, narrow and designed for speed and efficient cutting through water. But for beginners, a wider, more stable boat like a mini barge is better for learning balance and control.

Mind the Conditions

Check the weather and water conditions before heading out. Look for calm winds, smooth water and moderate temperatures. Avoid rowing in extreme cold or heat, fog, storms or strong winds.

Row with a Partner

Having a partner or group to row with makes the activity more fun and adds an element of safety. You can watch and learn from each other's form. And if someone accidentally capsizes, there's someone there to provide assistance.

Wear a PFD

Always wear a personal floatation device (PFD) or life jacket when rowing. Accidents can happen, and the PFD will keep you safe and floating if you do capsize or fall into the water.

Proper Rowing Technique on the Water

Mastering proper technique will help you get the most out of your workout while rowing efficiently and avoiding injury. Here are some technique tips:

Posture

Sit up straight with a neutral spine. Engage your core muscles and avoid rounding or arching your back. Keep your head up and eyes focused forward throughout the stroke.

Arm Position

Hold the oars close to your body, with your elbows bent and upper arms parallel to the floor. Keep your wrists flat and arms straight as you drive back during the stroke.

Leg Drive

Initiate each stroke by pressing through your legs, driving with your quads, glutes and calves. Swing your torso forward from the hips before beginning the leg drive.

Rowing Stroke

Perform the stroke in one fluid sequence: legs, back swing, arms, then slide forward and repeat. Move through each phase smoothly without jerking or rushing.

Breathing

Inhale during the recovery phase as you slide back up the slide. Exhale as you perform the drive portion of the stroke with your legs, back and arms.

Open Water Rowing Safety Tips

Rowing on open water poses some inherent risks that you don't face on a rowing machine. Use caution and follow these safety tips:

Check Local Regulations

Make sure the body of water allows recreational rowing. Some prohibit it or require a permit. Also follow any zoning, right-of-way or speed regulations.

Row Defensively

Be vigilant for motorboats, water skiers, swimmers and other watercraft. Assume you may not be seen easily and row defensively.

Mind the Weather

Sudden storms, winds or fog can create dangerous conditions. Check forecasts and be prepared to get off the water if needed.

Bring Safety Gear

Always row with the essentials: life jacket, whistle, rope, lights, navigation aids like a map or GPS. Dress for immersion in cold water.

Watch for Hazards

Be alert for natural hazards like currents, waves, wind, rocks, trees and bridges. Debris and other obstacles may also be present.

Row Near Shore

Until you gain experience, stick to rowing closer to shore. This will give you an escape route if conditions deteriorate.

Getting Better at Open Water Rowing

Like any skill, you'll steadily improve with consistent practice. Here are some tips for getting better at rowing on the water:

Focus on Technique

Work on mastering proper rowing technique through lessons, videos, books and feedback from experienced rowers. Good form will help you row efficiently.

Build Endurance

Gradually increase your rowing distance and duration to build cardiovascular endurance. Do longer rows at an easy pace as you advance.

Increase Resistance

Add resistance by rowing against currents or winds. Use a shorter, narrower boat which provides more glide and requires more power.

Row Frequently

Row 2-3 times per week to continually improve. Your technique will get sharper and your fitness levels will increase with regular practice.

Vary Conditions

Row in different water and weather conditions. Choppy water and headwinds will challenge your balance and stamina in new ways.

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.