Our popular discounted MINT gift cards are back now through Monday, April 21st.

• Buy $995, get $1,095 in MINT credit (10% bonus)
• Buy $4,000, get $5,000 in MINT credit (25% bonus)

Use your gift card for all regular-priced membership dues, personal training sessions, Pilates training, class packages, nutrition programs, and MINTy swag! Reminder that discounted gift cards cannot be used to purchase promotion packages.

Purchasing a gift card instantly adds you to our MINTy Insider Program, which gives you early access to limited-time deals and more!

MINT offers a number of 50-minute Power Row classes each week, and one 90-minute Endurance Row class. If you’re not yet hooked, read ahead to learn why you should be – you might be surprised at the benefits this full-body exercise can offer. 

What is indoor rowing, and how do you do it? 

Did you know rowing is an all-season sport? Turns out you don’t need to suffer through winter on the freezing Potomac to row through winter. Indoor rowing is completed on a machine called the “erg,” short for “ergometer,” that simulates the motion of rowing in a boat while measuring effort. MINT uses top-of-the-line Concept2 Rowers with adjustable foot holds, a comfortable seat and grip, and an easy-to-use retractable screen. 

Who can do it?

Rowing is a great exercise for everyone, regardless of age, weight, height, or fitness level. Because of its low-impact nature, it’s a safe and beneficial activity for almost anyone. Unlike a treadmill or elliptical, where you can adjust resistance or incline, the erg machine responds only to your effort – leaving you totally in control of the intensity level. Whether you’re looking to sweat it out with power strokes or slow it down through stamina and recovery, you decide how hard (or easy!) to take it. If you’ve never done it before, experienced instructors will help you set up and use the machine, and give tips on form. 

Why is it good for me?

The action of rowing engages the entire body, yielding an effective and balanced workout with little to no impact. Mimicking the motion of rowing a boat, the erg engages muscles in the upper and lower body. It not only strengthens and tones, but can also help increase flexibility. As a repetitive motion that requires coordination across multiple body parts, it can help improve mental focus too. And because it helps strengthen the back and core, it can also improve your posture. It’s an exercise that has benefits to nearly every part of your body! 

When can I row at MINT?

There are many opportunities to row at MINT! Row classes are offered five days a week from our stellar instructors Braegan Padley (MINT’s Intensity Director) and Anne Avendt. The signature Power Row classes are 50-minutes of high intensity – think short bursts of all out effort balanced by slower recovery periods. Some classes combine rowing intervals with strength exercises, resulting in a perfect mix of cardio and full-body strength training. The once-weekly (and very popular) 90-minute Endurance Row class slows down the pace. Rather than high intensity sprints, this low-impact class features longer intervals and slower stroke rates. Designed for those looking to build stamina, refine their form, or have an active recovery workout, this class welcomes all levels of experience. 

We know that exercise has many health benefits, including simply making you feel good. But what exactly happens in your body when you start exercising? Here’s a breakdown on how your body responds to moderate-to-intense movement. 

1. Heart rate increases 

The first thing you might notice when you begin moving – even in small amounts – is an increase in your heart rate. Sometimes this can happen even before you start exercising, an effect called an “anticipatory increase.” This is caused by a stress hormone that gets your body ready for more movement. As your workout continues, this process escalates. Heart rate typically rises by 20 to 50 beats per minute during exercise. 

2. Blood pumping 

As your heart rate increases, blood pressure also rises, and the combination of the two leads to greater blood flow. Your body then directs that blood towards your muscles, providing them the oxygen and nutrients needed to adapt and grow with increased exercise. 

3. Breathing intensifies 

One of the most noticeable effects of exercise is harder and quicker breathing. With especially intense exercise, you might feel burning or tightness in your chest. When you exercise, you increase your body’s need for oxygen because it’s working harder – therefore, your lungs need to take in more oxygen, which results in faster, harder breathing. 

4. Brain boost 

You receive mental benefits within minutes of beginning exercise, as your brain becomes activated in the “priming stage.” This happens due to the above factors: increased heart rate, blood flow to muscles, and oxygen intake. The mood boosting side effects can include better focus and alertness, an adrenaline-fueled energy burst, and eventually, a calming effect as you settle into exercise. 

Sometimes getting started can be the hardest part of your workout, and now you can see why! But these bodily reactions set you up for peak performance and long-term better health. 

What sensations do you experience when you work out? Do you relate to the above responses, or do you feel other effects?