Indo-Row Press Releases

On water team sport experience with indoor rowing class

Warren, RI – Swish goes that sound of the water as rowers pull oars in near perfect pace. But we’re not on the Narragansett, we’re indoors at 426 Fitness’ Indo-Row class.

The facility’s rowing machines are not anything like traditional rowing machines. These ecofriendly apparatuses use water as resistance to simulate the authentic feel and sound of an oar locking in moving water. 426 Fitness is among only 40 fitness clubs in the U.S. to offer classes using these machines and the only club in Rhode Island with its own studio.

“The paddle in the tank spins the water and as the water is spinning, there is a drag. The quicker you spin the water, the more drag there is. The aim is to maintain the paddle spinning and keep that speed going while you are rowing,” says Jill Lancaster, Indo-Row instructor at 426 Fitness.

But just like on the water rowing, club members work in teams rowing at the same pace throughout the entire one-hour class.

“Even though you are rowing together, people are pulling different speeds. So paced the same, stronger rowers will cover more distance than a beginner,” says Lancaster. “It’s nice because you can put an experienced rower right next to a beginner and they can row together in the same team. So it’s very inclusive. And no prior rowing experience is needed.”

“The sound creates the whole atmosphere – you all stay together and you can hear the water swishing.”

The team element also creates comradery and brings a social aspect to the gym environment.

Lancaster says the rowing action is a full body movement that is low impact and non-load bearing, which means it’s great for people just starting a fitness program and those with knee or back issues.

“Being non-load bearing, it has a lower perceived exertion so people can burn a lot of calories without feeling as sore afterwards – it doesn’t beat your body up the way other exercise activities do,” she says.

“You don’t think you are working that hard. But you can make it hard -- The more you row the more you’ll get out of it each time. You work on length, you work on power – you make the most out of the actions.”

Each weekly Indo-Row class is set to music and follows the same structure: Warm Up, Skills and Drills, Pressure Test, followed by Waves & Recoveries (3 of each) and then a Race – either individual, in pairs or teams, followed by a Cool Down.

The benefits of Indo-Row include: high calorie burning, tones muscle, cardio (interval) training, improves strength and core fitness, increases flexibility and is good for posture.

“It’s good for people who want to get the most out of a work out in the shortest space of time. With rowing you are working 84 percent of your muscle groups with each stroke and you are doing between 22 and 30 strokes a minute for one hour,” says Lancaster.

“I always say rowing is a little hidden secret in the gym world because it’s such a good form of exercise. People don’t realize how well it works your body.”

Monitors measure distance, speed and stroke rates. Over time you get quicker and as with real on water rowing, the faster you go the more the resistance is generated and the harder you work.

Simple yet sophisticated, the rowing machines, by Warren, RI-based WaterRower, are built using Ash wood from a sustainable forest in the Appalachian Mountains. They require no electricity and are very quiet.

The Indo-Row program was developed by Josh Crosby (world rowing champion) and Jay Blahnik (fitness program developer) and is offered exclusively using WaterRower and Fitness Quest as a partner.

About Jill Lancaster

Jill Lancaster is a former World rowing champion. She rowed as a lightweight on the Zimbabwe National rowing team, won Bronze in the 1999 Worlds, Gold and Silver in the 2000 Commonwealth Games and Gold and Silver in the Africa Championship that same year. Jill works full time with WaterRower as a trainer and coach.

For more information contact: Jill Lancaster on 401-247-7440.