Rowing Improves Functional Fitness
For Aging Adults
| CHATHAM, MA – Thirty-four older adults were tested using standardized senior fitness tests before and after a six-week series of 30-minute group rowing classes performed on Concept2 Indoor Rowers. The participants, whose ages averaged 71, showed remarkable improvements in strength and flexibility tests that measure functional movements such as stair climbing, walking and mobility. All participants showed 20%-34% improvements on a series of functional fitness tests. Fitness gains such as these can make a considerable difference in an older person’s quality of life.
Penfield notes “the ability to sit, stand, walk, and maintain agility determines a person’s ability to live independently and avoid common injuries from falls”. |
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Each group rowing class included a warm-up and cool-down period, a 5-minute rowing technique segment and two 3-minute periods of rowing with alternating periods of stretching and strengthening. A four-minute row for distance was compared week-to-week.
Unlike other exercises, rowing is unique in that it is performed in a seated position allowing strengthening of the legs and core without weight bearing strain to the joints. Rowing uses all the major muscle groups, provides aerobic and anaerobic conditioning with a smooth rhythmic impact-free motion.
A second phase of the study looked at whether participants could row without causing or aggravating neck and shoulder pain or stiffness. In this group, 25% of participants had existing transient shoulder pain or stiffness that completely resolved, and 19% of participants had existing transient neck pain/stiffness that completely resolved.
Overall, it was concluded that interval indoor rowing classes are a safe and effective way to improve strength and flexibility for individuals over age 60. A structured program that alternates rowing with specific therapeutic exercises allows the older adult to participate in a group setting with others with or without medical limitations and at various fitness levels.
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