I've done rowing before, both on rowing machines in the gym and an actual row boat out on the river for exercise. I like this form of cardio. I'm a thrower on a track and field team and we have lifting Monday, Wednesday, and Fridays. Our lifting workouts will have either squats, lunges, or box stepups with a bar for lower body, an upper body workout like a military press and then a misc. upper body lift such as bicep or tricep curls, and then a compound exercise with either power cleans or snatches. It changes every week; but every practice we have the lower body lift, upper body, and then either cleans or snatches plus an abdominal routine. We also have throws practice Monday-Friday.

Since our lifting workouts tend to be full body, would I also be able to use the rowing machine on these days? Not necessarly for HIIT which would be difficult, but just a cardio workout for 30 minutes. I like HIIT but I'm thinking that for Tuesdays and Thursdays and not on the lifting days.

Also, if I was to do the rowing machine on lifting days, would I be able to do this right after lifting or should I wait? I mean I could change this, but I have to come in from out of town to use the weight room. I'd rather be able to get my lifting and any cardio done in one trip rather than coming back. Lifting and throws practice are spread by 4-5 hours so I'd have a rest between those. Thanks!

I row competitively (just picked up a gold, silver and bronze at the state titles last weekend) and I would recommend against doing erg's the same day you lift. Of course that's just my opinion and if you're planning to knock the resistance down to 1 and just rate 20 then it wouldn't be a problem but if you're planning to do any sort of actually work on them I'd recommend against doing them the same day you lift. I just did a 2k Test Ergo for Youth Cup selections 24 hours after a plyometric session and it was so messed up it's not funny. Give yourself time to recover if you're going to do real work on the ergo.

30 minutes of steady state cardio on the erg will be fine for you on lifting days. A nice slow rating and moderate heart rate.

Like you said keep HIIT for non-lifting days.

you can definately do rowing after your workouts. just make sure you give your body enough fuel. take protein IMMEDIATELY after your workouts and give yourself at least some time to rest and recover. then you can hit it again. but your right, its best just to get it all done in one sitting

jmmealer22, I don't agree. It all depends on the intensity level.