Training in the off season is more about time than intensity. Long bouts of cardio exercises will pay off. It is not critical that all of your time is spent on an erg; make friends with stationary bikes, running, treadmills, ellipticals, stair machines, etc. Make up workouts where you do more than one activity. If you want to improve your fitness though, keep your heart rate up for at least 40min.
Two areas that I noticed need work with most masters rowers are core strength and flexibility. Pages have been set up with that information at the links below. It would be recommended that some stretching, even 5 minutes, be done every day and core work be included in any training plan.
“Plan”, there is that concept. Saying that you want to improve in one or more areas is great, but doing it randomly is not a true solution. Set up days and times, preferably when you can get together with a friend, and create a routine that you do every week. It does not need to be a big, massive plan but just a reasonable routine with a long term goal. You can have fun at it!
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