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WRM0200 RevB
STRETCHING AND WARMING UP
As with all training, the importance of stretching and mobilization cannot be over emphasized. Particularly
relevant to rowing are hamstring stretches and back and shoulder stretches. Do these as part of your warm-up
and warm-down.
We have included some diagrams which you may find helpful. We recommend that you consult a physiologist
prior to attempting these stretches to ensure that they suit your physiology.
Hamstring stretch
- keep your hips parallel to the ground, and both hips and shoulders square and facing forwards.
Both feet should point slightly inward, and toes up. The supporting leg should be straight and weight on the
inside of the supporting foot. Pivot your back at the hips to stretch your hamstring.
Back stretch
- should be performed with your hips on the ground and repeated 7-10 times. Mobilization and
short stretches should be used before your work out, and longer stretches after. If you are doing sessions of
longer than 45 minutes it is also a good idea to stop and stretch half-way (just back and hamstrings) - you will
not lose training benefit significantly and this can protect against injury.
HYDRATION
Hydration is important, especially if conditions are warm. Drink water during your short stretching breaks in
long sessions and ensure you rehydrate after training.
EXERCISE PHYSIOLOGY
Most of us recognize the benefit of exercise and the potential improvements to our general health and well
being. However few of us, including the sporting heroes whose physical exploits we may admire, fully understand
the physiology of exercise and the best means of achieving specific exercise objectives.
To get the most out of any exercise program it is essential to have a clear understanding of what your exercise
objectives are. These may include developing bulging muscles, improving general strength, reducing or
maintaining weight, improving sporting competitiveness or simply avoiding the health consequences of a
modern sedentary lifestyle.
Many of the commonly held beliefs relating to exercise are poorly substantiated and some are completely
fictional. A classic example is the old adage “no pain no gain” which unnecessarily associates exercise with
discomfort.
Here we explore some of the realities of exercise physiology, and try to highlight the best ways to achieve cer-
tain exercise objectives and hopefully dispel some of the myths.
Let us start by separating exercise programs into two distinct groups, resistance based and aerobic based.
RESISTANCE BASED EXERCISE
Resistance training is designed to improve either muscle strength or size. The muscle cells are purposely
damaged through a process of overloading, the body reacts instinctively to repair the damaged cells so they
can cope with any future overload, increasing their size and strength in the process.
The muscles themselves do not actually increase in number, as some might think: the human body has a
genetically defined number of muscle cells.
