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Aerobic and anaerobic training in rowing: What happens in the body and how do you use both areas correctly?

22 November 2024

FROM Flavio Holstein

Aerobic and anaerobic training in rowing: What happens in the body and how do you use both areas correctly?

Rowing is an effective full-body workout that combines both aerobic and anaerobic forms of training. But what exactly do 'aerobic' and 'anaerobic' mean and how can you make sure you're training in the right zone? In this article, you will learn the differences between aerobic and anaerobic training, what happens in your body and how to optimise your training - especially when using a rowing machine such as the AUGLETICS Eight Style or AUGLETICS Eight Sport.

Aerobic vs. anaerobic training: what happens in the body?

What happens during aerobic training?

At the aerobic training your body supplies your muscles with sufficient oxygen to generate energy. This energy comes mainly from Fat reserves and Carbohydrates gained. Aerobic training is less intense and allows you to train for longer periods of time without tiring quickly.

Important effects of aerobic training:

Improving enduranceYour cardiovascular system is strengthened and you increase your basic endurance.
FettverbrennungYour body uses fat as its main source of energy.
Efficient oxygen utilisationYour muscles learn to utilise oxygen better, which makes you more efficient.

What happens during anaerobic training?

At the anaerobic training the exertion is so intense that your body can no longer provide enough oxygen to generate energy for the muscles. Instead, it falls back on carbohydrates, which are quickly converted into energy. However, this process leads to the formation of Lactate (lactic acid), which quickly leads to exhaustion.

Important effects of anaerobic training:

Build up strength and speedThe high intensity promotes muscle building and improves speed.
Lactate formationLactate makes your muscles tired, which is why anaerobic training only makes sense for short, intensive intervals.
Rapid energy generationYour body draws energy quickly, which is useful for high-intensity exercise, but can only be sustained for a short time.

Focus on aerobic training - why you should stay in the aerobic zone during basic training

In the normal rowing training you usually want to be in the aerobic area to improve your endurance and burn fat. Aerobic training allows you to exercise for longer periods of time without tiring. If you train too intensively and switch to the anaerobic zone, the body starts to produce lactate, which quickly leads to exhaustion.

Only with special training methods, such as the Interval training or High Intensity Interval Training (HIIT)you specifically go into the anaerobic zone for a few minutes to increase your performance and strength. However, you should do this in intervals and only for short periods of time.

The following table will help you to stay in the aerobic zone during basic training. It gives you a rough guide as to how high your heart rate should be during training at different ages:

Training heart rate for basic endurance - orientation table

These values are based on the formula:

Maximum heart rate (HRmax) = 220 - Age

The heart rate table only serves as a rough guide to ensure that you are in the aerobic zone. It is important that you feel comfortable when exercising. If you have any complaints or are unsure, have your fitness level monitored by a doctor.

Pulse control with AUGLETICS Eight Style and AUGLETICS Eight Sport

The devices AUGLETICS Eight Style and AUGLETICS Eight Sport offer you valuable support to keep your heart rate in the aerobic range. With a Heart rate monitor you can monitor your heart rate in real time and precisely control your training.

Heart rate displayYour heart rate is displayed directly on the screen so that you can always see which zone you are in - aerobic or anaerobic.
Store target pulse: You can create a Target pulse that keeps you in the aerobic zone. If your heart rate deviates by more than 5 beats per minute, the rowing machine will adjust the Resistance automatically onto ensure that you stay in the optimum range.
Heart rate-performance diagramOn the screen you can see your heart rate in relation to your power output. This gives you direct feedback on the effectiveness of your training and prevents you from unconsciously switching from aerobic to anaerobic training.

These functions help you to increase your endurance in a targeted manner without training too intensively, and they protect you from doing too little or too much.

Equipment

AUGLETICS Heart Rate Monitor

59,99 EUR

What does the ,,Threshold" in competitive sport?

In competitive sport, the aerobic-anaerobic threshold often by a Step test is determined. The power is increased by e.g. 50 watts every 4 minutes. Blood is taken from the earlobe between the levels to determine the Lactate content to measure. This makes it possible to precisely determine the threshold at which the body switches from aerobic energy production to the anaerobic phase. This is particularly important for athletes who want to know their exact performance limit.

This test is not necessary for normal training at home, but it can be used in a sports medicine centre if you want to know your exact threshold values.

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Conclusion

Understanding aerobic and anaerobic training is crucial for effective rowing training. When normal training you should definitely visit the aerobic area to improve your stamina and fitness. Only when Interval training or HIIT you go into the anaerobic zone for short periods of time to increase your strength and performance. Monitoring your heart rate helps you to optimise your training.

About the author

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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Aerobic and anaerobic training in rowing: What happens in the body and how do you use both areas correctly?

Aerobic and anaerobic training in rowing: What happens in the body and how do you use both areas correctly?

Aerobic vs. anaerobic training: what happens in the body?

What happens during aerobic training?

What happens during anaerobic training?

Focus on aerobic training - why you should stay in the aerobic zone during basic training

Training heart rate for basic endurance - orientation table

Pulse control with AUGLETICS Eight Style and AUGLETICS Eight Sport

Equipment

What does the ,,Threshold" in competitive sport?

Receive valuable training tips straight to your inbox!

Conclusion

About the author

Flavio Holstein

ZURÜCK ZUR ÜBERSICHT

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