Row yourself Fit for Rugby!
Tue, 13 Feb 2007 12:42
More and more players are turning to the indoor rower as a cross training mode of exercise for rugby fitness. Rowing is a complete form of exercise and provides a combination of cardiovascular and strength conditioning which makes it a great addition to any fitness or training program, for people of all ages, and with a wide variety of fitness goals.
Sportingzone's rugby expert David Gee runs the rule over this weekend's fixtures...
Rowing is favoured by many top teams, including England, who used the Concept 2 Indoor Rower extensively during their build-up to the 2003 World Cup. Players and Coaches adapt sessions to develop aerobic and anaerobic fitness, focusing on long and short intervals to challenge the energy pathways that are so important during rugby.
Some other benefits include:
* It provides a smooth, rhythmic movement that is both safe and enjoyable
* It exercises every major muscle group.
* It is a
time-efficient form of exercise and an excellent stress-reliever.
* It is weight-supporting and non-jarring and so is ideal for rehabilitative exercise.
* It can be a very effective fat burning and weight loss exercise.
* It's a lifelong exercise, suitable for people of all ages.
This is a sample drill used by pro rugby players. It's very tough so only attempt it if you are in good condition and familiar with correct rowing technique:-
1000m row, 3 minutes rest
750m row, 2:30 minutes rest
500m row, 2 minute rest
250m row, 2 minute rest
750m row, finish
Times recorded for each interval are added together with a performance target of sub 11 minutes.