Rowing machine workouts for strength and endurance

Fitness Is A Lifestyle…Not A Luxury

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. Central to the Roworx philosophy is our focus on teaching an efficient, safe rowing stroke in a group setting. Anyone can get a workout by moving back and forth on a rowing machine. At Roworx Fitness, you will learn to use the machines the way Olympic rowers do. You will maximize your efficiency, protect your back from injury, and see results sooner due to the energy of the group class training every single day. Each class, from beginner to advanced, begins with a warm-up and includes a short focus on the “drill of the month.” Anyone can do it! Our instructors will make sure that you are consistently maintaining good technique. 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 rowing classes while overlooking the water on Marine Stadium In Long Beach. 
What is Fitness?  It is a single question that I have been asked many times and yet, given many different answers.  There is of course the “scientific” definition of fitness, but I believe an equal, or arguably even greater aspect of fitness lies outside of the science. In the world of fitness we are taught that there are 3 basic elements of fitness: Physical, Mental, and Social. To be the fittest we can be, we must look outside of just the physical portion and into the mental and social aspects as well. We may often hear that, “Fitness is a lifestyle.”, and a lifestyle involves so much more than just being able to accomplish physical demands. It applies to our relationships, our habits both good and bad, or mental stimulation our nutrition, and spiritual development/beliefs. I believe fitness, in general, gives us more freedom and happiness to do what we want and feel great about ourselves while making a decision to live a longer more fulfilled life.

Living a complete lifestyle, we will call it the “Optimal Lifestyle” is where Roworx Fitness and Indoor Rowing separates itself from any other form of fitness regiment. The Roworx Fitness philosophy is built and focused around the Long Beach community and beyond. Individuals, who on a certain level can understand and relate to one an other, share many things in common, and are all united with a common idea of not only “working out as hard as you can”, but trying to lead an “optimal lifestyle.”

This brings me to the basis of this little write up which is to give us all 5 basic tips on how to really get the most out of the community and Roworx philosophy of fitness:

Plan An Athletic Event: Everyone hits a wall with their fitness and nutrition goals and one awesome way to keep yourself on track is to plan on doing a fitness adventure such as a running, triathlon, and/or game event to participate with others. These types of races/events will help you keep focused on small steps towards your fitness and nutrition goals. I have come to the point in my training where I find myself doing events almost every week in order to stay motivated and excited about fitness. I love a challenge and it makes you feel accomplished and fulfilled when you finish a race. If you can’t even rally one person to join you, consider searching for a local race. Just like your running partner, you can either start early or continue running while everyone else is cooling down. Either way you get in the run you want and avoid doing it solo. If you are really organized, you can plan ahead to sign up for key races to help you over the impending “humps” in your training. If you want a cheaper alternative that signing up for yet another race, spend a few minutes online and find a new route to run. One of the biggest reasons for burning out is having a redundant training routine. Tackle this problem with some creative planning and racing schedules. Maybe the new route is in a new part of town; maybe you drive to a new town and run. Whatever you decide, do your best to keep it unique and simple and be realistic with your fitness goals. A really great site for Triathlon, adventure, Duathlon, and running races can be found on California Triathlons and/or Active.comThey list hundreds of races a year around California and beyond!

Get Involved:  Whenever you are in and around friends and neighbors, make an effort to talk to those around you and really try and get to know them and get involved in some local activity whether it be a 5k/10k/half marathon, triathlon, cancer walk, and or involvement in youth sports.  I have always said that people are our most abundant and available source of knowledge, so take advantage of the people around you and try to learn knew things, share ideas, and have good conversations.

Ask Questions: If you want to know something, ask! Especially to your trainers and coaches. At Roworx Fitness in Long Beach I really enjoy it when people ask me questions as it will challenge me to think about different ways to explain a method or training technique in a more efficient way. Sometimes I need confirmation on a rowing technical question as I consult my father, John Nunn, who was an Olympic Bronze Medalist and Olympic Rowing Coach for team USA. Coaches and trainers are there to assist and give you the professional guidance you need to help you get through the workout and motivate you to be your best. At times I get questions during class and I really have to think hard on how to explain certain techniques and skills while teaching the most efficient style in rowing.

Be Present And Have A Positive Attitude:  All to often, we as people get caught up in the whirlwind of things going on in all aspects of our lives. You have a choice when you come to workout. you can either let the stress consume you or you can use it to blow out the stress during the workout. Try and use it and I guarantee you an elated feeling after your 1 hour heart pounding full body workout. As the stresses of the real world, jobs, relationships, troubles, happenings and everything in between Roworx can be a place to get away from all that and just live in the now. Let those things troubling you or consuming your thoughts go, relax, enjoy the time you have with those around you in the moment and try to be the best you can be!

Let Go Of The Ego:  This refers to everyone including the instructor as no one likes a big ego even if you have the awards and honors to back it up. It’s ok to list your accomplishments but do it in a way that explains the technical cues and advice on how to become more efficient in the exercise. Last but not least try to listen to your coaches as they are only trying to help you and if they see something and offer you coaching, do your best to accept it and apply it.

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