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Is Erging/Rowing Good For MMA Conditioning?

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Published: July 16, 2021
Updated: July 17, 2021

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Erging is a form of rowing that is done with an ergometer, which is a combination of different equipment. The rower can see the meters on the machine and it tells them how much they have rowed. Another term for an Erg is a rowing machine.

This article will see if rowing is good for MMA conditioning.

Rowing is a great conditioning tool for MMA, and rowing is excellent for weight loss. There are many studies showing that rowing will lead to weight loss. One study of rowers showed that they lost an average of 34 pounds in 10 weeks! Rowing also has great benefits to help reduce heart disease and diabetes risks as well as strengthening the spine and muscles.

Rowing:

  • Improves cardio fitness
  • Weight loss
  • Calorie Burning
  • Good for the heart
  • Good for the core muscles

Erging is great because it has a lot of advantages that can be beneficial to MMA. For one thing, erging is a low-impact exercise, which allows those with joint injuries to train without pain. Erging will also give you the cardio fitness and calorie-burning that you need, while working on your core muscles at the same time. Not only that but rowers also have less risk of injury than other sports, especially for their joints.

To summarize, it's a powerful way to build cardiovascular endurance, put very little stress on joints, and strengthens virtually every muscle in your body. That makes rowing great for MMA conditioning.

Muscles used when rowing. Source

The use of Erging in MMA Conditioning can vary. Some people will use it as interval training which involves short bouts of Erging for a specific period of time. This is good for MMA conditioning because it provides an intense amount of cardio for a short amount of time. It also gives the rowers enough time to recover before going back into their next round.

Many fighters use rowing as a way to keep their cardio and core in shape. Fighters will use rowing machines for different lengths of time and then move on to do other exercises.

As an example, Connor McGregor rows rapidly for short bursts to increase muscle speed and endurance.

Best Erg / Rowing Machine For MMA

Concept2 Model D Indoor Rowing Machine with PM5 Performance Monitor Concept2 Model D Indoor Rowing Machine with PM5 Performance Monitor
$1,240.00

The Concept 2 is our favorite Erg for MMA Conditioning.

The Concept 2 is a popular indoor rower that is used for conditioning programs. The ergometer allows the rower to focus on power and cardiovascular conditioning by using a monorail design and digital monitor. Concept 2 rowers have been used in many ways including for rehab, coaching, physical therapy, fitness training and cross-training. We believe this Erg will not only help them to get into better self- shape but also help their performance as an athlete.

09/25/2021 08:01 pm GMT

Best Erg Settings For MMA Conditioning

UFC fights typically consist of 3 rounds with 5 minutes per round and 1 minute break in between rounds. To use an erg/rowing machine to condition effectively, we suggest going as hard as you can for 3 sets of 5 min with 1 min break in between. This equates to a 15 minute energy system conditioning workout that could be beneficial for UFC athletes. Many MMA fighters might already incorporate this type of training into their routine but most don't use the ergometer as their primary tool.

UFC fights typically consist of 3 rounds with 5 minutes per round and 1 minute break in between rounds. To use an erg/rowing machine to condition effectively, we suggest going as hard as you can for 3 sets of 5 min with 1 min break in between. This equates to a 15 minute energy system conditioning workout that could be beneficial for UFC athletes. Many MMA fighters might already incorporate this type of training into their routine but most don't use the ergometer as their primary tool.

Use the damper setting to your benefit.

The damper setting on the flywheel housing will control how much air is drawn into the fan cage based on different settings from 1-10. These settings will also dictate how quickly the flywheel spins. Higher damper settings are better for conditioning as they require more effort and create a higher demand for air. Lower damper settings reduce the air that hits the flywheel, which makes it easier to spin.

Final Thoughts

MMA fighters are great at using their bodies and developing strength. However, they may not know that rowing can be good for MMA conditioning as well. This article discusses how Erging is a low-impact exercise which allows those with joint injuries to train without pain; it will also give you the cardio fitness and calorie-burning that you need while working on your core muscles simultaneously.

By understanding how ergometers work, an athlete can get more out of their workouts by adjusting damper settings according to what type of training they're doing or goals that they have in mind. In this post we've discussed both why rowers should consider incorporating rowing into their routine as well as some helpful tips for getting started with our favorite indoor rower: Concept 2.

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