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HIIT: High-Intensity Interval Training and its Benefits for Rowing Training

15. November 2024

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BY Flavio Holstein

What is HIIT?

High-Intensity Interval Training (HIIT) is a training method in which short, very intensive phases of exertion alternate with equally short recovery phases. The goal is to push the body to its limits during the exertion phases in order to achieve maximum effect in a short time. These intense intervals are particularly effective in boosting the metabolism and improving cardiovascular health. The special advantage: Even after the training, the body continues to burn calories, an effect known as the afterburn effect.
A study shows that HIIT can significantly increase VO2max, i.e. the maximum oxygen uptake. People with low basic fitness in particular benefit from the rapid improvement in endurance and metabolism. You can find out more here: “High intensity & interval training (HIIT)”.

What is MCT? – Moderate continuous training ​

Mann mit Handtuch und Wasserflasche nach dem Training in einem Wohnzimmer mit Rudergerät.

MCT (Moderate continuous training) refers to another form of endurance training in which a constant load is maintained over longer periods. Typical examples are 30 to 45 minutes of steady rowing, cycling or running at a moderate pace. MCT is particularly suitable for beginners as it makes it easier to get started with regular training. It helps to build basic endurance and get the body used to the strain without overexerting it.

When is MCT suitable? ​

MCT is ideal for getting into the rowing motion and refining the technique. It allows the body to get used to the movements while training the cardiovascular system. MCT, especially when performed regularly, can be the basis for long-term healthy training. It is also a good choice on days when you want to regenerate but still want to stay active, as the even load is less intense for the muscles.

Why is the rowing machine perfect for HIIT? ​

The rowing machine is one of the most versatile training devices as it trains both strength and endurance at the same time. It uses over 85% of the body’s muscles, including the legs, back, arms and core. This means that calorie consumption is particularly high, as many large muscle groups work simultaneously. HIIT on the rowing machine can be individually adapted to your own fitness level, making it suitable for both beginners and advanced athletes.
  • High calorie consumption: The use of the entire musculature ensures high energy consumption – ideal if you want to achieve a lot in a short time.
  • Improvement of cardiovascular health: The intense intervals put more strain on the cardiovascular system than moderate training. The rapid changes in stress train the heart to work more efficiently, which increases endurance and resilience in the long term.
  • Joint-friendly training: Unlike running, rowing does not cause any impact on the joints, which reduces the risk of injury. This makes the rowing machine also suitable for people with knee or hip problems.

Example: This is what your HIIT training on the rowing machine could look like ​

A HIIT workout on the rowing machine can be designed flexibly and tailored to different fitness levels. Here are a few ideas on how to get started:

  • Time-based intervals: Row as intensely as possible for 1 minute (about 90% of your maximum power), followed by 1 minute of slow rowing to recover. Repeat this 5-10 times. This method is ideal for increasing the intensity of the workout and quickly driving up the heart rate.
  • Distance-based intervals: Row 500 meters at full speed, then take 2 minutes of easy rowing to recover. Repeat this sequence four to five times. These intervals are well suited to improve endurance over a longer distance.
  • Individual programs: With modern rowing machines like the AUGLETICS Eight Style, you can design your own training programs. For example: 8 minutes warm-up at level 3, followed by 3×500 meter sprints at level 5 with 2 minutes break at level 2 each, and finally 10 minutes cool-down. The pre-installed HIIT programs are particularly practical and help you to train quickly and effectively.

Advantages of the AUGLETICS Eight Style

The AUGLETICS Eight Style rowing machine offers some advantages that make it ideal for HIIT workouts and other types of training:
  • Quiet and compact: The device is particularly quiet and is therefore perfect for training at home without disturbing others. Thanks to its compact design, it can be easily stowed away after training.
  • Integrated trainer: The integrated virtual trainer gives you feedback on your technique during training and motivates you to increase your performance.
  • Large screen: The large screen allows you to see all training data at a glance and track your progress.
  • Flexible interval planning: Via the “New Training” function, you can set individual intervals, be it time- or distance-based. This allows you to design the training according to your preferences and quickly switch between different intensities. This allows you to optimally tailor a HIIT workout to your needs and makes it particularly varied.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Scientific background: Why is HIIT so effective? ​

According to an analysis by Dr. Roland Nebel and the findings from the article in “CME Fachverlage”, HIIT shows that it significantly improves maximum oxygen uptake (VO2max) and cardiovascular health. HIIT enables people with a low fitness level in particular to make rapid progress, as it improves the body’s oxygen utilisation and thus strengthens heart function. The study emphasises that a more intensive form of training such as HIIT can also be used safely in cardiological rehabilitation. These findings are important as they show that HIIT is suitable for a broad target group, from recreational athletes to people with health restrictions. The study can be read here: “New horizons in exercise therapy in cardiological rehabilitation – High intensity interval training (HIIT)“.
The report also highlights that HIIT is often perceived as more exciting, as the alternation between intense intervals and recovery brings a certain dynamism to the training. This motivates many people who quickly get bored with steady training and can thus lead to better training adherence.

Regeneration after HIIT: Why recovery is so important

Even though HIIT enables short and intensive workouts, the right regeneration afterwards is essential. As the muscles are under a lot of strain, the body needs time to recover. A relaxed cool-down after training helps to lower the pulse and gently stretch the muscles.
After an intense HIIT workout, get enough sleep and pay attention to a healthy diet to support regeneration. The muscles need proteins to repair and grow. More tips for optimal recovery can be found here: Make optimal use of rest phases: How to plan your regeneration during rowing training.

Take the test: Does the AUGLETICS rowing machine suit you? ​

Are you ready for your next HIIT workout? Test now whether rowing training is right for you with our quiz.

Conclusion: HIIT and MCT in rowing training – the right training for everyone

HIIT and MCT are both excellent training methods that can be used differently depending on the goal and fitness level. MCT is perfect for getting into the rowing motion and laying the foundation for long-term success. It offers an even load and is ideal for longer, more relaxed training sessions. HIIT, on the other hand, brings variety and excitement to everyday training and is the ideal choice for achieving maximum effects in a shorter time. Anyone who likes to train intensively and wants to see rapid progress will have great fun with HIIT.

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

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