Every week my workouts are strictly long distance running which is great for building cardiovascular endurance. However, there are other great ways to build this endurance as well. I know running outside and on a treadmill every week may be monotonous, so I have a great option if you are feeling that way! A machine that you may or may not be familiar with is the concept 2 row machine in the blue room downstairs. This is a great machine to work cardiovascular endurance that's a true total body workout! Rowing when done correctly is extremely effective and potent! It's a great way to warm-up before lifting or cross training.
Rowing is not complicated but there are some things you should know. When first moving back on the rower, you should be leaned in toward the screen at a slight angle. Imagine a clock with 12 being perfectly vertical, and you want to be at 1 o'clock before you pull back. On the pull you will first push your legs, and as you finish the pull you will angle your body at 11 o'clock and finish the pull with your arms. As you finish the pull and lean back to 11 o'clock, you will flex your core.
Here is a sample workout!
Row 2 minutes to warm-up with the damper in between 5/6.
Set the damper to 10. Sprint on the rower for 40 seconds with 20 seconds of rest. Do this twice. Rest should be a slow recovery row.
Set the damper to 8. Sprint two more time for 40 seconds with 20 seconds of rest.
Set the damper for 6. Two more 40 second sprints with 20 seconds of rest.
Try to make the pace on each set of sprints similar. Also try to increase pace with each damper decrease. Enjoy and have fun rowing!