Experts agree that if you set a goal and track your progress, you'll succeed where others fail. Regular, moderate exercise is generally recognized as the closest thing to a fountain of youth, and A Row a Day for a Year , by author D.P. Ordway, supports your ability to enhance your energy, fitness, and health by rowing each day for a year. A month-by-month exercise journal, each month begins with quotations from the medical community and sages alike reminding you that regular, moderate exercise is essential and beneficial. A short article before your entries discusses rowing, training, and the rowing community. Ordway encourages you to take the challenge and row each day for a year. Praise for A Row a Day for a Year "A Row a Day for a Year should be handed to every person who wants to fall in love with indoor rowing. It is passion and knowledge at its best. This ... is another great book and a great tool for indoor rowing people." -Santiago Fuentes , Referee, 2012 London Olympics. " ... Moderate exercise keeps us healthy and helps us age well. ... Dusty lays out a journal approach to capture daily entries, combined with advice on training programs, cross-training and stretching. The quotes scattered through the book ... are entertaining, inspiring, and full of common sense. A wonderful recipe for living better and rowing daily." -Joan W. Miller , MD, Chair, Department of Ophthalmology, Harvard Medical School, MIT Varsity Women's Crew and Straight T Award winner A Row A Day For A Year Set A Goal—Track Your Progress By D.P. Ordway iUniverse Copyright © 2015 D.P. Ordway All rights reserved. ISBN: 978-1-4917-6135-9 Contents Acknowledgements, xi, Preface, xvii, Introduction, xxi, January – Take an Indoor Rowing Class, 2, February – Train to Race; Train to Improve, 17, March – The Core: Use It; Rebuild It; Maintain It, 32, April – Cross-Train to Supplement Your Rowing, 49, May – Double Workouts, 64, June – Stretching, 79, July – Race or Volunteer at Club Regattas, 96, August – Rowing Tourism, 111, September – Fall Rowing, Fall Racing and the Aerobic Base, 126, October – Transition to Indoor Rowing, 143, November – Weightlifting, 158, December – Diet, Body Weight and Feeling Good at Year End, 173, Appendices, 1 Why Use a Training Journal or Log, 193, 2 Coaching: Self-directed or Not?, 196, 3 Training Plans: A General Introduction, 198, 4 Steady State Workouts, 203, 5 Interval Workouts, 205, 6 Combining Intervals with Steady State, 207, 7 Level of Effort, 209, 8 Rowing Coaches Discuss Training, 211, 9 References and Selected Resources, 215, CHAPTER 1 January "Those who think they have not time for bodily exercise will sooner or later have to find time for illness." Edward Stanley, Earl of Derby (1826-93) (12/20/1873 address at Liverpool College) "Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded." Goethe "Exercise – physical activity done regularly—is something people can and should do for a lifetime. It helps people feel and function better physically and mentally. It also helps reduce the risk of many disorders." Mark H. Beers, MD, Ed in Chief, The Merck Manual of Health and Aging (2004) ("Merck"), at 805. "A lack of activity destroys the good condition of every human being while movement and methodical physical exercise save and preserve it." Plato "If you look at the lowest quintile of fitness, those are the people who account for the bulk of the mortality risk. The mortality difference between average fitness and good and excellent fitness is really very small." Michael Lauer, MD (Cleveland Clinic cardiologist), in Kolata, Gina. Ultimate Fitness: The Quest for Truth about Exercise and Health. (2003) ("Kolata"), at 64. "There is a simple, basic fact about exercise and your health: fitness cuts your risk of dying.... Couch potatoes are now being grouped with cigarette smokers as taking their lives into their own hands.... The more frequent the exercise, the greater the benefit, but you don't have to overdo it. Moderate exercise ... proved to be nearly as protective as vigorous exercise." John W. Rowe, MD, and Robert L. Kahn, Ph.D., Successful Aging (1998) ("Successful Aging"), at 6. January – Take an Indoor Rowing Class If you are a beginning rower, you have a lot to gain from taking a rowing class. You will learn about the machine, how to row efficiently, and more ways to use the machine effectively for your own health and fitness. Even if you are an experienced rower, you may learn a great deal that helps you row for health by taking a class. Those who have taught themselves to row will be able to correct mistakes. Those who have competitive rowing experience may learn that using the erg does not have to mean experiencing pain. If you took a learn-to-row class on the water, you may find that an indoor rowing class can help answer your questions about the s