Rowing is an activity which builds strength and endurance. It is a sport that exercises the whole body and all major muscle groups. Rowing is an aerobic (cardio) activity which depends primarily on the aerobic energy-generating process. It is an excellent method for shedding unwanted kilograms, as rowing aerobic exercise is fuelled by glycogen and fat reserves.

Aerobic exercise is generally a light-to-moderate intensity activity, sufficient enough to energise the body but not to strenuous to keep a stable heart rate. The most efficient rate is for 60 to 80% of pulse maximum level. Rower’s activity level depends on the person’s skills level and exercise goals. Beginners should work their way up by introducing more intensive training. To lose weight, rower’s should rather aim for longer but less intensive activity (between 30mins to 1,5hrs long). To train one’s endurance, shorter but more vigorous exercise is recommended.

Rowing exercise is beneficial for person’s cardiovascular system, encouraging oxygen exchange in the body and improving metabolism. People also benefit from better sleep, feel and concentrate better, and generally have more spring to their step. Rowing is not only for sportsmen to train their body endurance, rowing is for everyone.

Syrenka club members train on Vistula, on a 10km long part of the river between Siekierkowski and Gdański bridges. Beginners start training against current, and finish with relaxing return with current. Advance members train in all weather conditions on various parts of the river.

Practising rowing technique is very important for this sport. With good technique you will be able to row further and faster. While rowing, you will perform a complicated set of movements, which can only be mastered after hours of training.


Correct rowing position