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What is the best way to warm-up?
Bert Anderson: "Could you please advise on what you consider to be an adequate warm up and cool down procedure for Pre-Competition and Competition sessions and 2,000 metre events. Does the duration vary with age and fitness level? I am a very fit 56 but some of my older/younger friends are not as fit."
Terry O'Neill: Warm ups are quite an individual thing, especially before a competition. The reason for this is you not only need to get the body ready for action, but you need to prepare mentally as well.
The same thing applies to the cool down. If you have completed a steady state row then the cool down is not important. If you have completed a high intensity row which has resulted in the accumulation of lactic acid in the muscles then the cool down is very important.
Another consideration is the ambient temperature where you are training or competing. You would need more time if it is cold and draughty than if it is warm.
There are basic principles that apply to warm ups and they are that you should warm up over the range of movement and the speed of muscular contraction of the activity you are warming up for.
A reasonable starting point is to build the rowing stroke up from the back stop, holding the legs flat, the body still and just using the arms.
After 15 strokes introduce the body swing again for 15 stokes before gradually introducing the slide.
This is divided into four: quarter slide for 15, half slide for 15 and so on, until you are rowing at full slide. The first ten strokes at each position should be controlled with the speed increased over the final five strokes. When you have reached full length hold this in a controlled way for one minute then increase the pressure for ten strokes. Come back to steady for another minute then row twenty strokes hard and again returning to steady for one minute, Finally row 30 strokes really hard and you should be ready to start your training piece.
Cool down after a high intensity training session should consist of a steady paddle for a total of 50% of the time spent during the session.
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