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High-Intensity Workout Plans: Intervals, CrossFit, Rowing, Swimming, and More

High-Intensity Workout Plans: Intervals, CrossFit, Rowing, Swimming, and More | Indoor Rowing | Scoop.it
If you want to blast calories, intensity is key. WebMD provides several workout plans to help get the maximum calorie burn during your training session.
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Indoor Rowing
The latest and greatest, mostly on indoor rowing, but also the best bits about on-water rowing, nutrition & health, and marketing that rowing business.
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Bridge Yoga Pose (Setu Bandhasana)

Bridge Yoga Pose (Setu Bandhasana) | Indoor Rowing | Scoop.it
The bridge pose will increase flexibility in the back as it stretches and relieves tension in the shoulders and neck.

Via thoughtBug
UCanRow2's insight:

Adequate back strength and stretching is an important counter to the push-pull motion of indoor rowing.  The bridge pose will also help ease out any tightness in your hips and hip flexors, which can also take a hit from extended time on the rowing machine. 

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Rowing Certification Hits Central Florida! - UCanRow2

Rowing Certification Hits Central Florida! - UCanRow2 | Indoor Rowing | Scoop.it
Concept2 indoor rowing certification is coming to central Florida in December! Learn more about the courses, and get links to sign up.
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Poor sleeping patterns link to cancer

Poor sleeping patterns link to cancer | Indoor Rowing | Scoop.it
Irregular sleeping patterns are "unequivocally" shown to lead to cancer in tests on mice, a study suggests.

Via Peter Mellow
UCanRow2's insight:

Easy to say, when it comes to sleeping when you have cancer, but it's so important.  Sadly, we're all too familiar with this at UCanRow2: http://ucanrow2.com/living-with-cancer-what-a-concept-2/. ;

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Rowing Technique: Rowing machine racing starts

A racing start on the rowing machine will dramatically improve your times for short distances and sprints. See how you can do a rowing racing start, and pick up ...
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How to Boost Member Retention with Group Exercise - Club Industry

How to Boost Member Retention with Group Exercise - Club Industry | Indoor Rowing | Scoop.it
If your health club’s biggest challenge is keeping members, studies show that long-term members are more likely to participate in group exercise than new members.
UCanRow2's insight:

There's nothing quite like the group environment to get people moving, build community and keep people coming back so they get results from their fitness efforts.  Indoor rowing, of course, is a great place to start in our view. 

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Leverage Your Newsletter to Increase Leads for Your Fitness Business - The Association of Fitness Studios (AFS)

Leverage Your Newsletter to Increase Leads for Your Fitness Business - The Association of Fitness Studios (AFS) | Indoor Rowing | Scoop.it
Association of Fitness Studios
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10 Proven Tactics To Grow Instagram Followers and Engagement

10 Proven Tactics To Grow Instagram Followers and Engagement | Indoor Rowing | Scoop.it
It’s an exciting time to get to know Instagram. The popular photo-sharing app is fun, simple and growing—Instagram has more than 300 million users and sky-high user engagement levels.
And for marketers, it’s an especially interesting time.
UCanRow2's insight:

We LOVE Instagram for fitness marketing. It feels fresher and more relaxed than Facebook or pretty much any of the many other social platforms we're on.  From how we're working out to what we're eating to life on the road, it's much more of a look inside UCanRow2 than you'll see anywhere else.  We also love having the ability to interact directly with our followers and other posts - and posters - we like. Follow us at UCanRow2 if you want to check us out! 

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Give Members Consistent Experiences in Group Exercise Classes - Club Industry

Give Members Consistent Experiences in Group Exercise Classes - Club Industry | Indoor Rowing | Scoop.it
SCW Fitness Education CEO Sara Kooperman spoke about group fitness and personal training trends to watch for in 2015 and 2016 during a digital presentation with members of the Gold's Gym Franchisee Association.
UCanRow2's insight:

"The reason (fitness brands like CrossFit and Tabata Bootcamp) are so successful is because the consumer can walk in and know what they're going to get," Kooperman said. "They want consistency and quality. They don't want somebody's individual class."

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How the fitness industry turns people off exercise

How the fitness industry turns people off exercise | Indoor Rowing | Scoop.it
"You'll never have sex again if you look like that!" screamed the personal trainer. His abuse was targeted at a woman who had made the mistake of entrusting him to help her exercise.

This story came from a client of clinical psychologist Louise Adams. "She was in pieces after that comment. It took her weeks to recover," Adams says.

This anecdote is just one of many examples that confirmed what Adams, who runs a weight management clinic, has long suspected. People don't avoid exercise because they don't like exercising. They avoid it because they don't like their bodies - and they fear the way other people will judge their bodies. 

Via PAT NOVAK
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Rowing Workouts to Celebrate Mom - UCanRow2

Rowing Workouts to Celebrate Mom - UCanRow2 | Indoor Rowing | Scoop.it
Nothing says Happy Mother's Day better than great indoor rowing workouts. We've got several for you to try, for moms of all fitness levels.
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At-Home Rowing Workouts that Work

At-Home  Rowing Workouts that Work | Indoor Rowing | Scoop.it
You can’t make it to the gym every day, and let’s face it, some days you don’t even want to. It’s snowing, raining, butt cold, broiling hot, or you’ve got a sick kid or you simply don’t feel like it.  We get it, we’ve been there.
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Watch bizarre moment hundreds of leaping carp 'attack' university rowing team ... - mirror.co.uk

Watch bizarre moment hundreds of leaping carp 'attack' university rowing team ... - mirror.co.uk | Indoor Rowing | Scoop.it
The students were practicing their strokes when the fish began propelling themselves out of river into the air - with some even leaping clean over the boat
UCanRow2's insight:

This never happens on an erg.  Just sayin'...

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How long does it take to get out of shape?

How long does it take to get out of shape? | Indoor Rowing | Scoop.it
Whether it's due to work or family obligations, illness or injury, or just plain fatigue, when you can't exercise, the questions are: Am I losing my fitness? How long does it take to get out of shape?

Via Peter Mellow
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Yoga Eases Symptoms of Chronic Low Back Pain

Yoga Eases Symptoms of Chronic Low Back Pain | Indoor Rowing | Scoop.it
Yoga sessions were related to better back-related function as well as reduced symptoms of chronic low back pain in the biggest controlled study of yoga so far.

Via thoughtBug
UCanRow2's insight:

The benefits of yoga are obviously well-known.  We like it too in combination with rowing for either a totally Zen workout or a nice balance of high- and low-intensity.  

 

Low-intensity workouts could be done on-and-off the machine, where you would do the yoga moves then get into the Zen of the flywheel on the erg.  If you're planning on a higher intensity erg session we recommend starting there and ending with the yoga .  Music can help you strike a consistent chord so think about some appropriate yoga-ish tunes for your erg warmup, for example.  

 

If you want to check out some of our fave classes look for our master instructor Angela Hart and her RowFlow class at the Workhouse Arts Center in Lorton, VA outside Washington, DC.  Or if you're in South Carolina don't miss Laura Caylor's Row-Ga class at Greenville Indoor Rowing.  She's certified in indoor rowing, Row-Ga (created by Angela) and yoga. 

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The ideal amount of standing time revealed

The ideal amount of standing time revealed | Indoor Rowing | Scoop.it
A consensus statement published last month in the British Journal of Sports Medicine recommended that people in desk jobs aim initially for two hours of standing or light walking each day, gradually building to four hours of nonsedentary activity during the day.

Via Peter Mellow
UCanRow2's insight:

Standing desks.  Best thing ever. 

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300 minutes of exercise a week for postmenopausal women to lose weight ... - Globalnews.ca

300 minutes of exercise a week for postmenopausal women to lose weight ... - Globalnews.ca | Indoor Rowing | Scoop.it
A year-long study in Calgary involved 400 inactive, postmenopausal women who agreed to get moving so researchers could see if exercise could help them reduce their breast cancer risk.
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Boost Your Rowing Performance With These 4 Tips

Boost Your Rowing Performance With These 4 Tips | Indoor Rowing | Scoop.it
CrossFitters are alwaCrossFitters are always looking to improve performance by working on weaknesses. (At least that’s what they should be doing.) Rowing is most likely one of them. Why is rowing a part of CrossFit anyway?
UCanRow2's insight:

Excellent technique cues that all CrossFitters -- and all indoor rowers -- should take to heart. 

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Take a Seat | Concept2

Take a Seat | Concept2 | Indoor Rowing | Scoop.it
Get set up on the indoor rower seat properly to maximize your workouts. Here's our in depth look: http://t.co/8W8odDK9rO #rowing #erg
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How to Target the Fitness Market for Your Hotel or Resort | Advanced Exercise Blog

How to Target the Fitness Market for Your Hotel or Resort | Advanced Exercise Blog | Indoor Rowing | Scoop.it
Check out our business tips for hotels and resorts regarding their fitness spaces. Learn what people want from their stay!
UCanRow2's insight:

This could easily extend beyond just hotels and resorts.  Especially this piece of advice: Stay current on fitness trends. Our tip: Add indoor rowing! 

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Exercise and Fitness Mistakes That Prevent Weight Loss | Eat This Not That

Exercise and Fitness Mistakes That Prevent Weight Loss | Eat This Not That | Indoor Rowing | Scoop.it
Workout routines are hard to perfect, but these workout mistakes might be holding you back. Avoid these common fitness mistakes to lose weight fast.
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13 Reasons To Start Lifting Weights

13 Reasons To Start Lifting Weights | Indoor Rowing | Scoop.it

Maybe you're convinced you shouldn't lift weights because you prefer not looking like The Hulk. Maybe you figure you just wouldn't like it, since you're not one of those CrossFit types.

 

We hate to be confrontational about it, but frankly, you're wrong. Despite a prevalent allegiance to cardio machines for things like weight loss and overall health, strength training not only builds muscle but can prevent disease, improve mood and -- really! -- help you lose weight.

 

Here are 13 smart reasons to include a little work with the weights into your fitness repertoire.


Via PAT NOVAK
UCanRow2's insight:

The best combo is intervals that include cardio and weights.  If indoor rowing or SkiErging are your thing, and we hope they are, we've got workouts for you here: http://ucanrow2.com/indoor-rowing-workouts/

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Top 10 Health Benefits of Rowing -

Top 10 Health Benefits of Rowing - | Indoor Rowing | Scoop.it
It’s one of the more calming sports to do, especially in the early mornings when the water...
UCanRow2's insight:

Rowing,whether on the water or on a rowing machine, is one of the best exercises, no matter your age or fitness level.  Here's a great rundown of the reasons why. 

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Jacksonville woman, 81, sets world indoor rowing record

Jacksonville woman, 81, sets world indoor rowing record | Indoor Rowing | Scoop.it
Dottie Dorion has been a pioneer in promoting and participating in sports for women during her 42 years in Jacksonville. And she shows no signs of slowing at age 81.
UCanRow2's insight:

You are NEVER too old to row...

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The Best Piece of Gym Equipment You're Not Using |

The Best Piece of Gym Equipment You're Not Using | | Indoor Rowing | Scoop.it
The rowing machine. You’ve seen it in the corner of countless gyms, lonely and unused. So what is this thing? How do you use it? And why should you give this machine a try?
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How long does it take to get out of shape?

How long does it take to get out of shape? | Indoor Rowing | Scoop.it
Whether it's due to work or family obligations, illness or injury, or just plain fatigue, when you can't exercise, the questions are: Am I losing my fitness? How long does it take to get out of shape?

Via Peter Mellow
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