{"id":48223,"date":"2016-04-06T07:15:02","date_gmt":"2016-04-06T11:15:02","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=48223"},"modified":"2021-05-14T08:40:07","modified_gmt":"2021-05-14T12:40:07","slug":"olympic-rowing-machine-workout-gevvie-stone","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/olympic-rowing-machine-workout-gevvie-stone\/","title":{"rendered":"The 10-Minute Rowing Machine Workout This Olympian Swears By"},"content":{"rendered":"
\"The
Photo Courtesy of Gevvie Stone<\/figcaption><\/figure>\n

For Olympic rower<\/a> Gevvie Stone<\/a>, adjusting her sleep habits<\/a> to her busy travel schedule is easier than for most. That\u2019s because Stone\u2019s learned how to nod off just about anywhere, thanks to her years sleeping in the on-call room as a medical student. That\u2019s right, in between training for the 2012 Summer Olympics in London and the upcoming Summer 2016 Olympics in Rio, Stone attended medical school<\/a>, graduating in May 2014.<\/p>\n

\u201cIn medical school, it was impossible to work out three times a day, but once I graduated I picked it up pretty quickly,\u201d Stone says. While her training routine during the school year consisted of squeezing in twice-weekly 40-minute workouts in between hospital shifts, it\u2019s safe to say she\u2019s now ramped up her training quite a bit.<\/p>\n

Want to know how this superstar is prepping in the months leading up to the games? Check out her weekly routine \u2014 and try out one of the rowing workouts that keeps her in great cardio shape on-the-go.<\/p>\n

RELATED:<\/strong> 3 Rowing Machine Workouts for Cardio and Strength<\/a><\/p>\n

How to Train Like an Olympic Rower<\/strong><\/h3>\n

Med school is no joke \u2014 but neither is training for the Olympics. With 90 to 100-minute rows Monday through Saturday mornings, followed by afternoon rowing workouts every day except for Wednesday (when she hits the spin bike<\/a>), Stone\u2019s training is nothing if not intense. She also squeezes in morning weightlifting sessions on Mondays, Wednesdays and Fridays \u2014 plus Sunday yoga, adding up to about 16 workouts a week.<\/p>\n

When it comes to food, Stone cooks often to make sure her eats are clean<\/a> and healthy. \u201cMy weakness is getting enough protein<\/a>, I love carbs and vegetables and could be a vegetarian without having too many issues \u2014 but I can\u2019t be because I have to get my protein in,\u201d she says. \u201cI have to make a conscious effort to integrate enough meat.\u201d And one upside to all those hours spent on the water (aside from, you know, the medals) \u2014 getting to indulge if she so desires: \u201cEven if I have a bowl of ice cream every night, it\u2019s such a small portion of all my calories in a day it doesn\u2019t make much of a difference!\u201d<\/p>\n

RELATED:<\/strong> 30-Minute Strength Workouts You Can Do on a Rower<\/a><\/p>\n

From the Olympics to the Erg <\/strong><\/h3>\n

Though Stone has never tried a class at trendy boutique studios like Row House or City Row<\/a>, she loves hearing from friends who hop on the erg (aka rowing machine) and realize what a killer workout it provides. Her advice to newbie rowers: \u201cPay attention to stroke rate, in the top right corner [of your screen],\u201d she says. \u201cA lot of people try to row up and down as fast as possible, but really the goal is to make the most out of each stroke. So I\u2019d say try not to get the [stroke rate] above 24 and see how fast you can go.\u201d<\/p>\n

Your erg also has gears, similar to a bicycle. Whatever you do, don\u2019t set yours all the way to 10, Stone says. \u201cElite female rowers train with it around four, elite men around five,\u201d she says. \u201cYou can make it plenty hard with the damper at one even!\u201d<\/p>\n

RELATED:<\/strong> 6 Rowing Machine Mistakes (And How to Fix Them)<\/a><\/p>\n

Want to train like this Olympic rower? Try the 10-minute interval workout below. But before going full-blast, start with this easy warm-up to loosen up your muscles and get your blood pumping.<\/p>\n

Gevvie Stone’s 10-Minute Rowing Machine Workout<\/h3>\n

Warm-Up:
\n<\/strong>10 min <\/strong>easy rowing
\n10 strokes <\/strong>at stroke rate 26
\n10 strokes <\/strong>at stroke rate 28
\n10 strokes <\/strong>at stroke rate 30<\/p>\n

\"The
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Repeat this workout as many times as you can \u2014 and don\u2019t forget to cool down at the end!<\/p>\n

To learn more about all the Olympic hopefuls, visit teamusa.org. The Olympics begin on August 5th. Until then, you can follow Gevvie Stone on <\/em>Facebook<\/em><\/a>, <\/em>Twitter<\/em><\/a> or <\/em>Instagram<\/em><\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Love the erg but need a kick? Try this 10-minute rowing machine workout from Olympian Gevvie Stone to finish your sweat session strong. <\/p>\n","protected":false},"author":53,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[209,288,181,221,341,343],"class_list":["post-48223","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","tag-athlete","tag-cardio","tag-olympics","tag-rowing","tag-tax1living-well","tag-tax2exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48223","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=48223"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48223\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=48223"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=48223"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=48223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}