Injury Prone Workouts vs. Obtaining Fitness Results Sooner With Non-Injury Prone Workouts

In a world where people tend to think that the more intense an exercise can be is better for your results, there are more and more people getting injured than ever before. 

People are more intrigued with how much or how extreme some events are rather than just taking the time to learn technique first and take things step by step. If you choose exinjury prone 3ercises for yourself and others that stay below the injury prone risk line than chances of being hurt are going to be low. You can choose many exercises that have the same, if not more muscle activation and without all the risk of getting injured. The hard part is pushing people just right based off their physical capability at that exact moment when they start training. 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 and Bootcamp Classes!

fiit 2Use the F.I.T.T. principle in order to monitor your workout routine and calculate your progress with fitness! Know your body to better gadge your workouts in order to stay healthy and fit. Use these 4 principles and be aware of your training schedule in order to stay away from injury.

Frequency (How often are you training?)

Intensity (How hard are you training?) 

Time (How long are you training?)

Type Of Exercise (What kind of training?)


 1) Muscle pain is usually normal and ok in most exercises however joint pain is NEVER ok. Don’t ignore the warning of joint pain in the body during exercise

2) If the exercise you are participating in is causing dizziness or distress throughout the body for more than 5 minutes after the exercise is complete than the body is clearly pushed to the limit and the individual needs to rest, breath, drink water, and focus on feeling normal again. Normal muscle soreness usually lasts anywhere from 24-48 hours after a tough exercise. Some individuals who feel the workouts right after a training session will feel pain and discomfort for awhile longer past 48 hours. If pain lasts longer than 4 days and is not getting better than the individual should seek medical help and or physician.injury prone 2

3) If you are still sore from a previous activity, before you load the muscle tissue again, you need to be about 70% recovered. You need to  allow your body to get use to the stress of physical activity. Handling Physical Stress + Adding Recovery Between Workouts = Your Best!

4) Try increasing the duration and speed of exercise every other week by 3-5%. Try to refrain from increasing the duration and speed of a workout at the same time.

5) Earn the right to progress through workouts. Challenge yourself with heavier weights or faster times but take small steps to get there for maximum, safe, and efficient results.

6) Whole body exercises with the use of the Concept 2 Indoor rowing Machine, TRX suspension trainer, and Evo Indoor Fitness Bike all decrease the load on specific individual joints and tendons. Therefore, these types of low-impact highly distributed exercises substantially decrease the chance of injury to a specific joint or tendon in the body.

Roworx logoRemember That Group Fitness Is The Best Fitness!

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. Inside the boathouse, anyone can take the one-hour indoor rowing or Bootcamp classes. These classes are usually also paired with strength training techniques in order to get the best possible workout. Meet our friendly, knowledgeable rowing instructors or check out some of our equipment. The benefits of rowing? It burns up to 800 calories an hour—that’s more than running! And, because it’s no impact, it’s easy on the knees. (Read nine more reasons to start rowing.)

injury prevention 47) Plyometrics are high intensity and highly involved whole body balanced exercises that should only be used with active and fit athletes. The increase in certain forces applied to parts of the body are too dangerous for people who have amassed extra weight and who are just starting out a new exercise routine.

Live well, exercise often, and lead a happy lifestyle!


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Jack Nunn

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.

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