Absolute Beginner....

[[old] Normsthename]

Hi<br />Let me introduce myself to the forum, I am expecting delivery of a Model D rower tomorrow, and I am very excited!<br />My history......<br />I am a 43 year old male and weigh 92 KG (200 lb) and I am 5' 10" so I think I need to lose approx. 12 KG (26lb) for starters....<br />My blood pressure is a little high and I take medication for it, so this is my main reason for buying the rower, lose weight, and lower my blood pressure.<br />4 years ago I used to cycle to work every day come rain or shine, and I was reasonably fit, but then I bought a motorcycle, and the bike went...<br />At school I used to be the one who always 'forgot' their gymkit, and I sometimes ended up having to do it in my underpants!<br />I have never been a 'fitness' person, but I really want to start do something about it, once I decide to do something, I do it!!<br />Now onto my question(s).....<br />Being unfit, what will be the best start for me, I don't want to go at a silly pace, and then find I cant walk the next day, and need a week to recover enough before I can get on the thing again.<br />What setting should I start with, and how long should I row for, or do I just stop when I feel I have had enough?<br />Is little and often, better than long hauls??<br /><br />Sorry for asking so many daft questions, but I am really green regarding exercise!<br /><br />Thanks in advance.<br /><br />Andy<br />

[[old] NurseBobbi]

<!--QuoteBegin-Normsthename+Aug 4 2005, 07:12 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Normsthename @ Aug 4 2005, 07:12 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi<br />Let me introduce myself to the forum, I am expecting delivery of a Model D rower tomorrow, and I am very excited!<br />My history......<br />I am a 43 year old male and weigh 92 KG (200 lb) and I am 5' 10" so I think I need to lose approx. 12 KG (26lb) for starters....<br />My blood pressure is a little high and I take medication for it, so this is my main reason for buying the rower, lose weight, and lower my blood pressure.<br />4 years ago I used to cycle to work every day come rain or shine, and I was reasonably fit, but then I bought a motorcycle, and the bike went...<br />At school I used to be the one who always 'forgot' their gymkit, and I sometimes ended up having to do it in my underpants!<br />I have never been a 'fitness' person, but I really want to start do something about it, once I decide to do something, I do it!!<br />Now onto my question(s).....<br />Being unfit, what will be the best start for me, I don't want to go at a silly pace, and then find I cant walk the next day, and need a week to recover enough before I can get on the thing again.<br />What setting should I start with, and how long should I row for, or do I just stop when I feel I have had enough?<br />Is little and often, better than long hauls??<br /><br />Sorry for asking so many daft questions, but I am really green regarding exercise!<br /><br />Thanks in advance.<br /><br />Andy <br /> </td></tr></table><br /><br /><span style='color:green'>Hi, Andy,<br /><br />Welcome and congrats on taking the steps to improve your health. Your questions are great. Fortunately, C2 sends a wonderful training manual out with the rower, so read that carefully. It will tell you to only row for a few minutes at first and work your way up slowly. Heed the advice to take it slow! It's easy to want to push yourself and do too much, but as you suspect, you pay for that later.<br /><br />Once you've built up some time on the rower, C2 recommends long pieces 5-6 times per week for weight loss. You'll find some good tips for weight loss on their website in the training section. Also check out Workout of the Day. You can search for beginner weight loss routines so that you can vary your sessions to make them more interesting.<br /><br />Keep us posted on your progress. I hope you'll join our team!</span>

[[old] Steelhead]

<!--QuoteBegin-Normsthename+Aug 4 2005, 04:12 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Normsthename @ Aug 4 2005, 04:12 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi<br />Let me introduce myself to the forum, I am expecting delivery of a Model D rower tomorrow, and I am very excited!<br />My history......<br />I am a 43 year old male and weigh 92 KG (200 lb) and I am 5' 10" so I think I need to lose approx. 12 KG (26lb) for starters....<br />My blood pressure is a little high and I take medication for it, so this is my main reason for buying the rower, lose weight, and lower my blood pressure.<br />4 years ago I used to cycle to work every day come rain or shine, and I was reasonably fit, but then I bought a motorcycle, and the bike went...<br />At school I used to be the one who always 'forgot' their gymkit, and I sometimes ended up having to do it in my underpants!<br />I have never been a 'fitness' person, but I really want to start do something about it, once I decide to do something, I do it!!<br />Now onto my question(s).....<br />Being unfit, what will be the best start for me, I don't want to go at a silly pace, and then find I cant walk the next day, and need a week to recover enough before I can get on the thing again.<br />What setting should I start with, and how long should I row for, or do I just stop when I feel I have had enough?<br />Is little and often, better than long hauls??<br /><br />Sorry for asking so many daft questions, but I am really green regarding exercise!<br /><br />Thanks in advance.<br /><br />Andy <br /> </td></tr></table><br />Weight Control<br /><br />Bobbi's right -- parse the information provided by Concept 2, and then just start out easy taking rest breaks when needed. <br /><br />Here's something from Concept 2:<br /><br />If weight loss is your goal, then consistency and duration of your workouts will be very important.<br /><br />If possible, set up a regular time to row so that you won’t have to make a daily decision about whether and when to row. This will help prevent excuses from interfering with your program. The support of friends and family can be very helpful, too.<br /><br />The longer you row at any given intensity level, the more calories you will burn. Rowing at a higher intensity level will also burn calories faster, but you don’t want to row so intensely that you can only last for 5 minutes. Therefore, the best guideline for weight loss is to aim for rows that are at least 30 minutes long, at a “comfortably intense” pace.<br /><br />Weight loss should result when your caloric output (exercise) increases while your caloric input (food) decreases or stays the same.<br /><br />WORKOUT FREQUENCY: 5-6 times per week<br />DURATION: 30-50 minutes<br />WORK TYPE & INTENSITY: Moderate steady work, able to carry on a conversation; add interval workouts for variety.<br />SAMPLE WORKOUTS:<br /><br /> * 5,000-7,000 meter row<br /> * 10,000 meter row<br /> * 30 minute row<br /> * 1 minute harder, 1 minute easier for at least 20 minutes total. 2-3 moderate 10-minute pieces with 2 minutes easy in between. <br /><br />Rowing Long<br /><br />For weight control and general fitness, the "long row" should be part of your rowing regimen. There are some people who love long rows, preferring them to the shorter intervals any day. There are others who just do them because they know they should, but don't always enjoy them that much. And then there are those who just plain hate them, dread them, and come up with excuses not to do them.<br /><br />But long rows are important for a variety of reasons. In this article, we will suggest a variety of strategies for making your long rows fun, or at least better than they were….<br /><br />Why Row Long?<br /><br />Weight Control: If you are rowing to control your weight, the longer you row, the more calories you will burn. If you can add 4-6 days of reasonably long rowing to your lifestyle, without increasing your calorie intake, you should lose weight. The intensity of the row does not have to be high - conversational pace is a good guideline for keeping you at a pretty optimal fat-burning pace.<br /><br />Fitness: If you row for general fitness, you should include a variety of workouts, and long steady state rows should definitely be included. They improve your cardiovascular endurance, which is a big part of feeling fit. As far as intensity goes, you should push yourself a bit on at least some of your longer rows, or include periods of higher intensity throughout the piece.<br /><br />What is a long row?<br /><br />How long is long? It depends in part on what you're used to. If you're just getting started, or having a bad day, 20 minutes can feel like a very long row. Once you have been rowing regularly, a long row for most people is probably 45 minutes to an hour in length. For a competitive rower who has plenty of time to train, a long row may approach an hour and a half. Beyond that, I'd say it moves into "marathon" rowing. A full marathon is 42,195 meters, which will take you upwards of three hours.

[[old] Mark Keating]

I agree with everything above - start slow and don't expect miracles overnight, but with persistence you will see dramatic improvements in your fitness level - guaranteed.<br /><br />There is a very good section in the <a href='http://www.concept2.com/05/rower/servic ... p#training' target='_blank'>C2 Training Manual</a> to help those that are "green to exercise" such as yourself. I suggest downloading and printing the Training Guide right off the bat. There's quite a bit of info there but if there are topics that leave you confused you will find lots of help by posting a question on this forum.<br /><br />Also consider investing in a Heart Rate Monitor. Without one I believe you will find it very difficult to avoid overtraining and potential injury. When I began exercising it took surprisingly little effort to get my heart rate into the training zone. While I could probably make do without one now, I would have been lost without it at the start.<br /><br />Good luck!<br /><br />Mark

[[old] Normsthename]

Thanks for everyones great answers! Some very solid advice there!<br />Well today I received the Concept 2, after getting up early to clear my garage.<br />One full rubbish skip later and several hours, and I had one completely clear garage, now theres a novelty!<br />I set the concept up,and had a little 'test' and I am very pleased with it.<br />When I was looking around at fitness equipment, I was told by a shop 'expert' not to buy a concept 2 rower, because it was much too hard work.<br />Well when I first started rowing, I was pleasantly surprised at how easy it could be to row (thats if I want it to be easy!)<br />Obviously I was just trying it out, but I did a couple of very 'sedate' 500m rows to get a feel, and took 2:50.3 for the second 500m (don't laugh!) I was hardly breathing, and 4 hours later can hardly tell I even did it! must try harder in the future......<br />I have got the heart rate option, and I will be using the heart rate monitor from now on to knock it up a notch or two! and read the training manual....<br /><br />Thanks again and I hope to be able to participate in future things when I get more experienced / fitter.<br /><br />Andy<br />

[[old] R S T]

Hi Andy<br /><br />As a complete beginner your priority should NOT be times/paces....<br /><br />I would suggest that you concentrate fully on technique. Get your technique right and the times will fall into place. You can get fast on bad technique, but faster again with good technique.<br /><br />For advice on technique see the manual, read the C2 web pages and forums here and on UK website.<br /><br />Enjoy setting and breaking PBs....it can be addictive stuff. Best of luck.<br /><br />Cheers<br />RichardT

[[old] SpaCityBulldog]

For helping your technique read this thread on <a href='http://concept2.ipbhost.com/index.php?showtopic=1974' target='_blank'>rowing strapless.</a>

[[old] Normsthename]

<!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->As a complete beginner your priority should NOT be times/paces.... </td></tr></table><br />Agreed! <br />I rowed today to test my heart rate monitor and did another 500m.... just to test things out, and it was 2:30.7<br />I just want a base measurement for when I improve and get fitter, so I will be able to compare to see if I have improved!.<br />When i was doing that row my heartrate went upto 120 bpm and climbing, so I backed off the pace.<br />My brother uses Concept rowers, he is a fireman, and they all have concept rowers in all the fire stations to train on!<br />He recommeded that once I could row for a longer time, to do say 2000/4000/6000m (whichever I can manage) at my 50-70% heart rate, and then I would see the time it took me to do it would get faster and faster as I become more fit.<br />Does that sound like good advice?<br /><br />Andy<br />

[[old] SpaCityBulldog]

Here is a <a href='http://www.briancalkins.com/HeartRate.htm' target='_blank'>LINK</a> to help you set your target heart rate.<br /><br />Kevin<br />

[[old] Normsthename]

Cheers Kevin!<br />Last question...honest!.....<br />The target heart rate on that site uses the resting figure as well with its calculations.<br />So for example, I am 43, so the formula for me is the following :-<br /><br />220-43 = 177<br />Resting Heart Rate = 60<br />177 - 60 =117<br />50% of 117 = 58.5 + 60 = <b>119</b><br />70% of 117 = 81.9 + 60 = <b>142</b><br /><br />Now if say I was really unfit, my pulse would be faster??? say 80<br />Using the same formula you would get the following :-<br /><br />220-43 = 177<br />Resting Heart Rate = 80<br />177 - 80 =97<br />50% of 97 = 48.5 + 80 = <b>129</b><br />70% of 97 = 67.9 + 80 = <b>148</b><br /><br />So why does the formula make a more unfit person work at a higher rate than a fitter person? I thought it would lower the working zones??<br />Sorry for being so dim, just it seems like the formula work backwards to me!<br /><br />Andy<br />

[[old] SpaCityBulldog]

<!--QuoteBegin-Normsthename+Aug 6 2005, 02:57 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Normsthename @ Aug 6 2005, 02:57 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->So why does the formula make a more unfit person work at a higher rate than a fitter person? I thought it would lower the working zones??<br />Sorry for being so dim, just it seems like the formula work backwards to me!<br /><br />Andy <br /> </td></tr></table><br /><br />LOL - I don't know. Someone else with more cardiovascular knowledge than I have will have to answer.<br />

[[old] Pete Marston]

Hi Andy,<br /><br />On the HR's, although from that formula you'd be working at a higher absolute HR (Heart Rate), you're actually working closer to your resting HR than someone who is fitter. You'll find it quite easy to get into that zone I'm sure.<br /><br />Some tips from me:<br />If weight loss is one of your goals, keep a diary and write in it your weight, and also some measures such as waist, hips and chest circumference. You'll notice quite a change in body shape I think.<br /><br />Also use the HRM (Heart Rate Monitor) and record your resting HR at the same time each day, probably first thing in the morning. You'll see this drop as you get fitter. You'll also learn that this can be a good measure of slight illness.<br /><br />Finally, get someone to look at your technique to make sure you're starting off properly. I would suggest your brother, but just because he uses the rower at the fire station, doesn't mean he has good technique. There are a few competitive indoor rowers in Leicester I think, you could ask on the UK forum:<br />www.concept2.co.uk/forum<br />For someone to do a little session with you, if you wanted.<br /><br />Good luck, enjoy your training, and keep us all posted how you're getting on.<br /><br />Pete<br />(Hampshire, UK)

[[old] Normsthename]

Hi Pete<br />Thanks for the advice!<br />I have tried to get the technique correct from the start after reading the forum for the last couple of weeks, I had an idea of using my digital Camcorder to record myself rowing so I could judge it better.<br />Well today, I splashed out, and purchased a Polar S520 heart rate monitor.<br />It works brilliantly!<br />I set it to start recording, and before I went on the rower, went upstairs to spend a penny <br />When I downloaded the data, from the heart graph, I could see when I walked up the stairs!<br />It records in 15 second intervals upto 30 minutes, then 30 second intervals, right upto 8 minute intervals for 16 hours!<br />What I thought it would be useful for would be to see how quickly I recovered and returned back to resting heart rate.<br /><br />Managed to do 2000m tonight, at a rate of 124bpm, had to slow down a couple of times because the heart rate was creeping up, but tried to keep it in that band.<br />It took me a pathetic 11:14.4 to complete, I could have gone a lot faster, but I was being governed by the heart rate.<br />Hopefully the time will improve as I improve! <br /><br />Andy<br />

[[old] cruz_pop]

Hi.<br />If you are just getting used to exercising regularly (like me), I found the Stick With It Challenge helpful.<br /><br /><a href='http://www.concept2.co.uk/docs/stick_with_it.pdf' target='_blank'>http://www.concept2.co.uk/docs/stick_with_it.pdf</a><br /><br />After a few weeks, I didn't need the chart anymore!!<br />