Jack Nunn Roworx

Strength Training And Aerobic VS. Anerobic Exericise

As you first start to exercise no matter whether you are walking, running or rowing, your muscles immediately begin to use energy to allow them to work.

Aerobic VS. Anerobic

For the first three minutes your muscles will burn glycogen, a special sugar which is stored in the muscles for a quick infusion of energy.

Some glycogen is always stored within your muscles tissues. During this period fat is not burned and this process is called anaerobic metabolism.

Often during the first few minutes of strenuous activity, especially during anaerobic metabolism, you may experience burning in the muscles and in the arms, legs, and/or back. This is due to the creation of lactic acid which occurs when glycogen is burned and it will soon go away after activity.

As you exercise more than three minutes you will eventually burn up all of the glycogen stored within the muscles and your muscles will move into aerobic metabolism. When this occurs lactic acid production is stopped.

This happens because the glycogen is now being burned in the presence of oxygen which is brought to the muscles through the bloodstream. As long as you breath correctly you will bring oxygen to the muscles and this process will continue.

With adequate oxygen the muscles can extract all the energy they need from blood sugar. During the period you exercise the liver and muscles will release their stored carbohydrate so that it can be used as energy by the muscles and allowing you to keep exercising. aerobic-1-side-by-side

Once these stores of glycogen are used up which usually occurs after about 20 minutes, the body will start burning its fat stores to produce blood sugar and ultimately glycogen.

The longer you exercise…the more fat you burn!

Studies show that ‘fat burning’ may last anywhere from 6 to 24 hours after a regular exercise program. This means that even moderate exercise has long term benefits for you.

Studies, however, also show us that the percentage of energy contributed from burning fat decreases as you increase the intensity of your exercise program.

This means that you do not have to exercise intensely or exert great effort although you would need to continue exercising at a moderate pace regularly ie. 4-6 days a week.

Studies also 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.


Interval training is a great anaerobic exercise and it is one of the many variations of exercises that are incorporated into the Roworx Fitness class routines.

An interval is done by increasing your pace for a short period of time (between 30-60 seconds) then having a slow recovery period that is the same or a bit longer as the interval. To interval train, you simply repeat these bursts of exercise during the course of your workout.

Anaerobic interval training is primarily reserved for those who are very fit and have a desire to increase both speed, intensity, lactic acid threshold, and overall aerobic power.

Such training usually results in greater lactic acid concentrations in exercising muscles and is accompanied by greater muscular discomfort. This can be a very intense type of training and should not be attempted by a new or beginner level individual.


Resistance training is an integral component to any comprehensive fitness program.

The benefits are numerous: increased muscular strength, power and/or endurance, muscle hypertrophy, maintenance of lean mass, metabolic improvements, optimized body composition, enhanced bone mineral density, improved athletic performance, flexibility and/or functional movement economy, improved insulin sensitivity, and an overall better quality of life.

With any resistance training program, the lifts selected can create desirable physiological/psychological improvements – if the activities match the goal(s).

Contemporary programs employed by some fitness companies have seemingly changed the traditional focus of resistance training to “try this exercise”.

The intent often falls under the concept of “function’ with the loosest of definitions. Evidently getting the attention of consumers in the marketplace has replaced regard for a specific goal.

The idea of functional training is to improve human performance in free living conditions, not to create the most unique movement combinations.

An ostentatious exercise creation is better for gaining attention than it is at improving a health or performance related component of fitness.

In essence, marketed personal/group training methodology, in some cases, has become a little goofy. Every company seems to want the individuals seeking personal training services to view their product as “extraordinary”.

It becomes worse when trends integrate complex balance activities with functional training performed in high-intensity circuits.

The problem with these trends (or at least excessive focus on them) is that it may leave little time for the average personal training client to engage in fundamental movements that greatly improve kinetic chain force coupling and function for beneficial transfer to almost any physical endeavor.

“Look at me exercises” that place significant challenges related to balance with or without any loading do not serve the same purpose.


Rowing is a total-body sport which builds both cardiovascular endurance and strength through repetitive resistance training. Few other sports can provide the total body benefit that rowing does.

Don’t be fooled into thinking that certain fitness centers or training programs are better than others simply because they are using new methods as these training regimes could just be another circus act to get your attention.

Keep things simple and look at something to train your entire body with the whole package of weight training, aerobic, and anaerobic in one long rowing stroke. row 8

Roworx offers indoor rowing classes, taught by US National Team rowers on the Concept2 rowing machine. This is the new sport of choice in Long Beach—and the only place you can try it. Read the press and see what “they’re saying about rowing.”

The Roworx Fitness Center in Long Beach is located at 5750 Boathouse Lane and is the site of the 1932 Los Angeles Olympic Games Rowing Course where the United States won the gold medal in the eight represented by Cal Berkeley (Go Bears! Jack Nunn Cal Alumni Men’s Rowing Team 97′-01′)

Inside the boathouse, anyone can take the one-hour indoor rowing classes and the views are spectacular. We just a few feet away from the water with panoramic views of the sunsets over Marine Stadium in Long Beach.

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.


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.)

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.

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.

 What makes a rowing athlete special? Lungs, heart, legs? It turns out rowers must have it all.
Olympic Rowing Doctor Henning Bay Nielsen

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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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