Come March, Kacie Laha will rise early and join her Wichita State rowing teammates on the river for their daily workouts. Until then, she and her teammates mimic the strokes they make on the water -- and compete against one another -- on indoor stationary rowing machines called ergometers, or "ergs."
But Laha and assistant coach Tori Breithaupt say indoor rowing is not just a way for competitive rowers to train in the offseason. They encourage it for anyone looking for a great way to get a full-body workout.
"You use pretty much every muscle," Breithaupt says.
Stationary rowing machines are readily available at Wichita State's Heskett Center and at most area gyms, including the YMCA branches.
Laha has always been an athlete but never rowed until she was recruited to Wichita State's team by a friend who noticed her working out hard in the gym. Now she says indoor rowing will be part of her future fitness routines even after her collegiate rowing experience is over.
"I see more (muscle) definition," Laha says, versus running. She gets cardio and strength training at the same time on the rowing machine.
At the Shocker Sprints recently, Wichita State's first indoor rowing competition, Laha finished first in her 2,000-meter heat. Because that distance is a sprint -- taking usually around 8 minutes for women -- the tension on the machine was fairly low. Laha recommends cranking up the tension when strength training is desired.
Her advice: "Just get on it and do your thing."
One thing Breithaupt appreciates about training on stationary rowing machines is that it offers individual accountability compared with rowing on the water as a team.
"It gives you personal feedback about your training," she says. "Our athletes can really see through the year that they're getting faster."
Rowing also works for any fitness level.
"As a fitness modality, you can go out for a relaxing row, or you can be very competitive," Breithaupt says.
Stephanie Lillie, another Wichita State rower, notes that unlike running, rowing is not hard on the knees.
"I compare it to swimming," she says. "It's low-impact."
Her teammate Rachel Cartwright offered tips on proper technique: "Push with your legs; don't pull with your back."
Sydney Fish, a senior at East High who belongs to the Wichita Rowing Association, is an outdoor person who has a harder time staying interested on the rowing machine. She says it is comparable to working out on a treadmill or stationary bike as far as repetition, so it helps to listen to music. On long indoor rows, DVDs are a welcome distraction.
Like Fish, Rebecca Goltry, a senior at the Independent School, prefers rowing in a boat, but she appreciates the challenge that a stationary rowing machine can provide.
"I think a workout on the erg is actually a little harder than out on the water," Goltry says. "It's focusing on how in shape you are."
Goltry plans to row next year for Kansas State and beyond.
"Rowing is a lifetime sport," she says.
Although the rowers generally love being out on actual water, they said there is one other benefit to working out on stationary machines -- not having to worry about staying balanced as they do on the boat.
For information about outdoor rowing, visit www.wichitarowing.org, the Web site for the Wichita Rowing Association.
Check out the great selection of Rowing Machines at BigFitness.com
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