“Introw” Beginners Indoor Rowing Course
Learn excellent indoor rowing technique in a small group setting with Su at Fluid Fitness and enjoy the benefits for a lifetime. Contact us or Check here for upcoming courses
Anyone can row!
"Introw" is for those who have never been on a rowing machine before, or have but feel they could do with more technical coaching. It is also an ideal introduction to rowing on the water as the same technique is used. As well as a personal trainer and class instructor I am also an on-water coach and will reference on-water terminology where relevant.
No rowing or base fitness level is required and any type of rowing machine (erg) is fine. As long as you can sit, hold a handle and listen to some instruction, you can row!
About the Course
-
In-person classes at Kingston Rowing Club. Other locations coming
Online classes
-
2 weeks every month.
-
This is for everybody! Honestly, anyone can row. I’ve taught 100s of people in my classes of all backgrounds, shapes, sizes, ages and fitness levels. However people contact me so often concerned that they’re not suitable to join in a class that I’ve created this ‘Introw’ course so everyone can be in no doubt of a big welcome into the sport! If you still have a concern please see the ‘enough’ section below or contact me – I’d be very happy to talk you through it.
-
There will be a maximum of 4 to a class with time given for 1:1 coaching included as outlined below. Everybody learns different parts of the stroke at different speeds so the 1:1 coaching allows everyone to progress as much as possible within the course
-
In-person: £14 for 2 x 45 minutes. Some 1:1 coaching will be given during each session. Before or during the course you can add on 1 x 20 minute 1:1 for £10
Online: £25 for 30 minutes including 1 x 20 minute 1:1 at a time that suits you
-
In-person – water bottle, towel or exercise mat
Online – rowing machine (any type is fine) and access to Zoom. A screen showing your side view on the rowing machine would be helpful but not essential
This short course will teach you:
How to set up an erg for your height and experience level
Good rowing posture to help you apply technique better and reduce risk of injury
How to engage your core whilst rowing and how to strengthen it off the machine
Sequence of the stroke so you properly engage 85% of your muscles every stroke
What muscles you engage when during the stroke
What all the numbers on the screen mean!
How to control pacing
How to apply power
How you can control the intensity of any workout to suit your future rowing goals!
How to relax and ‘row with the flow’!
Rowing-specific warm-up and stretching
After Introw:
Feel more confident to row at home or in a gym
Be a step-ahead for on-water Learn to Row courses!
Join in with in-person, or live or recorded online Fluid Fitness classes (first class free)
Contact us or Check here for upcoming courses
“Susan…you’ve made me like exercise again!”
— Dani, 43
Happy Clients!
A video chat with Carla, a beginner and new participant at Fluid Fitness indoor rowing classes, talking about her experience
FAQs
“I’d love to learn but I’m worried I’m not ...... enough”
For every person that signs up for my indoor rowing classes there are 2 that contact me concerned that they are not “enough” in some way. You ARE enough! If you have the will you have the way to join in like everybody else does, and I really mean, every body!
One of the reasons I love rowing is that the equipment and technique allow it to be so inclusive. Come and try it for yourself!
Read on to see how common concerns are addressed
-
I’ve taught rowers in their 80’s and recently began teaching a class for older people’s charity, Silverfit. They would all agree with me that you’re never too old to start learning to row.
-
The Concept 2 rower holds a weight of up to 35 stone/ 500 pounds/ 225 kg. As a seated sport your weight is supported. You’ll be able to follow the same technique no matter what your size.
-
The beauty of having your own machine is that you are in control of what intensity you row. Rowing can be done at the same intensity as a leisurely walk. In fact, I encourage low intensity as it allows you to focus on technique better! In addition, there will be lots of breaks while I demonstrate. We will spend more time than you’d expect on technique – rowing well, not powerfully. I will then teach how to apply power but it is always up to you how long you apply that power for. This course is for you so I help you to keep it at the pace that keeps it fun for you!
-
The beauty of a static machine is that you can never be left behind! The majority of the workout sections of the course, and most of my classes, are done to time rather than distance so that everyone starts and finishes together. In my opinion there is no such thing as being fast enough. As long as you are rowing well and feeling you’re working to your goals, that’s enough!
-
You don’t need to be strong to row! Your weight is supported by your seat and the resistance of the machine can easily be adjusted. 60% of the work is in fact done with your legs, which are well used to carrying you, which means there’s not too much left for the body and arms to do! I will teach you how to use all your muscles effectively so you can row for longer than you think, and of course, you’ll be getting stronger as you go along!
-
Most people who join the classes have never rowed before, and many are starting or restarting a fitness journey. Rowing is a very adaptable sport and as a coach of ages 11-80 of all backgrounds I’m very used to giving options to suit everybody within the same course or class. When you join you’ll be part of the crew immediately and encouraged from start to finish!
-
Rowing is no different to any other sport – as long as you knowhow to use the equipment, you can do it, and get a great a workout. Don’t let anyone tell you otherwise.
Contact us or Check here for upcoming courses