Top 5 Positive Aspects Of Exercise
Exercise isn’t just for burning calories as regular physical activity also plays an important role in mental acuity and cognitive function which can help support a positive outlook on life and promote longevity. The best physical exercises are the types that offer full body engagement such as swimming, cross country skiing, and rowing. The Roworx Indoor Rowing program offers a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. One of the best aspects about rowing is that you can do it your whole life and are not limited by high impact workouts such as running. Here are five ways exercise can help change the way you feel and put you in a better mood.
1. Exercise enhances oxygen flow and builds VO2Max
Muscles need oxygen and when we exercise our heart and lungs pump oxygenated blood to working muscles. Regular exercise can increase the number of capillaries that deliver oxygenated blood to all parts of your body. As more tissues develop the ability to receive and use oxygen, it can leave you feeling charged up and full of energy. Full body workouts demand more oxygen and thus make you work harder to increase your lung capacity such as VO2Max. Learning how to breath efficiently is vital to burning more calories and building your lung capacity for more performance during workouts. At Roworx we incorporate technique and endurance together to get the best possible fat burning total body workout. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
“The highest values in absolute terms for humans are often found in rowers, as their much greater bulk makes up for a slightly lower VO2 max per kg. Elite oarsmen measured in 1984 had VO2 max values of 6.1±0.6 L/min and oarswomen 4.1±0.4 L/min. Rowers are interested in both absolute values of VO2 max and in lung capacity, and the fact that they are measured in similar units means that the two are often confused. British rower Sir Matthew Pinsent is variously reported to have had a VO2 of 7.5 L/min or 8.5 L/min, although the latter may represent confusion with his lung capacity of 8.5 liters. New Zealand sculler Rob Waddell has one of the highest absolute VO2 max levels ever tested.”
2. Exercise improves your brain function and releases endorphins.
During exercise, it’s not just your muscles that receive a steady stream of oxygenated blood, but also your brain. Exercise increases levels of a neurotransmitter called BDNF, which helps build brain cells and improves transmission of nervous system signals through the brain known as neural patterning. This is why an appropriately challenging workout session can leave you feeling invigorated and mentally sharp. In addition, taking a variety of different classes, trying new workout programs or participating in competitive games can develop new neural pathways and enhance cognitive function. Think of neural patterning as wear-and-tear patterns on carpet: If you do the same exercises over and over, your brain will develop the neural wiring to “groove” those patterns so you can become very efficient. Doing a variety of different exercises and activities, however, will create a number of new pathways in your brain to activate the appropriate motor controls to successfully execute the movements required. Doing the same exercises over and over can become boring, which makes it easier to blow off exercise. If you’re in a funk, changing your workout program can improve cognitive function and provide with you a new challenge, which can help change the way you feel.
3. Exercising can be social and fun as you build camaraderie throughout your community.
Roworx Fitness offers many different options to be involved in person or at any location around the world. It’s a well-known fact that positive social interaction is one way to overcome a gloomy mood. With mobile technology we can become so fixated on interacting with devices that we forget to make time for interacting with people in real life. Simply being around others performing the same activity is a good way to connect with like-minded people. Making exercise a social activity by taking a fitness class or meeting a friend for a walk in the park on a nice day can help improve your mood and outlook. Roworx Fitness offers two distinct programs that can be done in person or through online coaching.
F.A.S.T.E.R. is a virtual coaching program that offers athletes access to top level training and feedback — regardless of where location. For the first time ever, you can learn from an expert without taking time away from your training to travel — and for a fraction of the cost of an airline ticket. It is a unique form of coaching that includes video analysis. This is an opportunity to have your rowing stroke analyzed by a real Olympic Rowing Coach, John Nunn (1976 U.S. Olympic Men’s Rowing/Sculling Coach). F.A.S.T.E.R. brings together the father/son rowing Roworx John and Jack Nunn. Together, they have a combined total of more than 70 yrs of rowing experience! Jack Nunn is a three-time National Champion, four-time Pac-10 Collegiate Champion, and 2001 U.S. Rowing Worlds Silver Medalist. Jack Nunn is ranked among the top 3 athletes in the world for Ski Erg rankings. (2001 and 2012) John Nunn is the 1967 Pan Am Games Silver Medalist, ’68 Olympic Bronze Medalist, ’71 Pan Am Games Silver Medalist, ’76 Olympic Men’s Rowing Coach, Cornell University Hall of Fame, and ’96 Olympic Torch Runner. These two rowing athletes will analyze your rowing technique and offer comprehensive feedback to help you improve your technique and take your competition to the next level.
F–ASTER split times on your 500, 1000, 2k, 6k, and even 10k distance pieces!
A–NALYZED and complete overview of your video in order to improve your overall rowing and/or ski technique!
S–PEED and efficiency! Gain amazing knowledge about your specific body type and how it correlates to speed by being more efficient with your rowing and/or ski stroke and learning key elements to make your times faster!
T–IMED High Intensity Interval Training (H.I.I.T.) specialized workouts in order to accomplish your goals of becoming a better, faster, and more efficient rower sooner!
E–RGOMETER workouts and a 4-week workout plan to help you jump-start your indoor rowing workout routine using the indoor rowing machine and/or ski erg!
R–ACE ready in one month with our online virtual coaching technique analysis!
Jack Nunn is the ‘unconventional’ triathlete – standing 6’3″ tall and weighing in at 220 pounds and was the 2015 Olympic Distance USA Triathlon Clydesdale Champion while still holding the fastest time to date at 2 hrs and 15 minutes in Grand Rapids, Michigan. Since 2008, he has competed in 12 International Full Ironman competitions and the Inaugural Ironman Vineman competition in 2016. In 2013, he also began racing shorter sprint triathlons, winning his age group in almost every event and has now raced in over 100 events around the world. In August 2017 Jack recently completed the Isklar Norseman Xtreme triathlon in Norway. This race bills itself as, ‘simply the ultimate triathlon on planet Earth’ and is regarded by many athletes and pros as the hardest Ironman distance triathlon in the world. It’s a total of 226km spread over a freezing cold swim, a brutal ride and a seemingly impossible marathon footrace up a mountain.
Aside from competing in multiple Ironman competitions, Jack Nunn was a member of the US Rowing National Team from 2001-2004 he won a silver medal at the 2001 U23 World Championships in Linz, Austria representing the US Men’s Eight Rowing Team. In 2003 he placed 2nd at the Pan American Trials in double sculls and claimed a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals in the same year. In 2013, Jack was voted US Rowing Masters Athlete of the year. Needless to say, Jack and John Nunn know rowing.
Cross-training on the rowing machine during the year and during recovery blocks throughout the season helps swimmers, cyclists, and runners stay injury free and mentally fresh. Those are the key benefits of rowing for triathletes while also trying to swim, bike, and run extreme long distances during an Ironman.
4. Accomplishing a goal feels good and why not do it all in a room with a view of beautiful Marine Stadium in Long Beach at Roworx Fitness
If work or home life becomes overwhelming or your to-do list seems intimidating, making a small goal of a brief workout can help you develop a sense of accomplishment. Setting a goal to exercise for a specific amount of time, walk or run a certain distance or attending one of your favorite fitness classes can help you feel successful once you achieve that goal. Plus, if nothing else gets done that day, at least you managed to burn a few calories and recharge your brain.
5. Increases the level of chemicals in your body responsible for boosting your energy levels and promoting positive feelings.
Neurotransmitters are chemicals produced by nerve cells used to send signals to other cells to trigger certain functions. In addition to BDNF, aerobic and anaerobic exercise increases the levels of neurotransmitters such as epinephrine, serotonin, norepinephrine and dopamine, all of which influence your energy levels as well as your thoughts and emotions. Epinephrine and norepinephrine function to improve energy levels. Increased levels of dopamine and serotonin, which feed into the pleasure centers of the brain, are why many people feel great or even a little “high” after a challenging workout. It’s common knowledge that taking too much time off of exercise can lead to muscle loss. However, what is not as well known is that stress and depression can influence how your brain functions and can actually change your brain chemistry. That means that skipping your workouts when you feel depressed may prolong the amount of time you’re in a lousy mood. The more you exercise, the more efficient your body becomes at producing and using these neurotransmitters, which may explain why some people might feel like they’re addicted to exercise and can actually feel a little depressed after missing a few workouts.
Don’t just think of exercise as a way to lose weight and look great—it can help you feel great, too. Physical activity that elevates your heart rate and gets your blood pumping can be a very effective way to change the way you feel and leave you in a better mood. If you want to prepare for an important meeting at work, taking a few minutes for a brisk walk or some easy bodyweight exercises can help change your mood and leave you feeling sharp, confident and ready-to-go.
Roworx believes in providing you with extremely experienced, energetic, knowledgeable instructors. We believe that you will see results sooner and prevent injury by maintaining efficient, safe technique. We believe that if you are having fun and engaging your mind as well as your body, you will be more consistent with your exercise plan and you will get fitter sooner. And…we believe there are no better exercises than the low-impact, calorie-burning, workouts of Indoor Rowing Classes!
Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level. Who has the time to workout, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. With the help of our amazing instructors you are sure to have a great time in any of our four class programs that we have to offer.
Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.