{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/66e59d40f49774e5d3b745a0?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Rowing for Fitness: 15-Min Workout + Warmup & Cooldown | How to Row for Recovery, Seniors, Beginners","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1726324007883-a0166010-e6c8-4e6d-bef2-151473cc4ab8.jpeg?height=200","description":"<p>Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. A perfect row for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.  </p><p>Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR </p><p><br></p><p>⏱️ Breakdown:</p><p><br></p><p>9-min warmup</p><p>15-min main rowing workout working through 20/22/24spm chunks</p><p>2-min cooldown </p><p>10-min stretching</p><p><br></p><p>🎯 Perfect for:</p><p><br></p><p>Seniors seeking gentle exercise</p><p>Beginners starting their fitness journey</p><p>A gentle workout if you can't handle resting on a rest day</p><p>Anyone looking for low-impact cardio</p><p><br></p><p>💪 This workout introduces power intervals and stroke rate variations to gently challenge you while maintaining a focus on steady-state rowing. It's designed for all ages and fitness levels, promoting endurance, cardiovascular health, and total body wellness.</p><p><br></p><p>🔑 Key features:</p><p>Proper rowing form and technique instruction showing you How to Row</p><p>Comfortable Steady State (CSS) pace focus</p><p>Power intervals at 20spm</p><p>Gentle stroke rate variations (20-24 spm)</p><p><br></p><p>🏆 This accessible workout aims to:</p><p>✓ Build cardiovascular endurance</p><p>✓ Improve full-body strength and flexibility</p><p>✓ Boost overall wellness and longevity</p><p>✓ Increase confidence for beginners and seniors</p><p><br></p><p>🕰️ CHAPTERS:</p><p>00:00 Introduction</p><p>04:05 Warmup</p><p>13:04 15-Minute Rowing Workout with Power Intervals</p><p>28:45 Cooldown and Guided Stretching</p><p><br></p><p>🏋️‍♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level.</p><p><br></p><p>I'm rowing this on an Aviron Rowing Machine - which I really enjoy rowing on.  But it's to show and prove that it's not the machine that matters, it's how YOU use it that matters.  Whether you're rowing on a Concept2, RP3, Water Rower, Aviron, Peloton, Hydrow, Ergatta, NordicTrack, or any other rowing machine - if you row this workout properly, you will get a workout that will help to grow your fitness levels.. </p><p><br></p><p>Let me know in the comments what machine you're using!</p><p><br></p><p>Subscribe for more gentle, effective rowing machine workouts! #RowingForFitness #SeniorExercise #BeginnerWorkout</p><p><br></p><p>☕ Buy me a coffee:      https://www.buymeacoffee.com/rowalong</p><p>🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1</p><p>➡️ Become a Patreon:  https://www.patreon.com/rowalong</p><p><br></p><p><br></p>","author_name":"RowAlong"}