30 Minutes Or 3 X 10 Minutes?

[[old] Tite_Jess]

Hi!<br />I recently bought a Concept 2 Rower. In the instructions, it says that to lost weight, we've to do long row. I'd like to know if I can consider that a row of 3 X 10 minutes is as long as a row of 1 X 30 minutes??<br />Thanks!<br />Jess

[[old] PaulS]

<!--QuoteBegin-Tite_Jess+Jan 14 2006, 04:24 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Tite_Jess @ Jan 14 2006, 04:24 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi!<br />I recently bought a Concept 2 Rower. In the instructions, it says that to lost weight, we've to do long row. I'd like to know if I can consider that a row of 3 X 10 minutes is as long as a row of 1 X 30 minutes??<br />Thanks!<br />Jess <br /> </td></tr></table><br /><br />Unfortunately not. They could be fairly comparable if the rest between them was very short (1 minute or less). There is evidence to suggest that if you do something like the 3 x 10 minutes at a fairly intense Steady pace (ending HR's 85-95%) that the increase in metabolism will carry over between them, so that time could be increased to several hours.<br /><br />Frankly it would be better to do something like 2 x 20 minutes with enough intensity to get the HR in the 75-85% range, one in the morning and one in the evening if you want to split them up a lot, as that would also increase the positive effects on your cardiovascular system, with the 20 minute threshold being important.<br /><br />

[[old] John Rupp]

<!--QuoteBegin-Tite_Jess+Jan 14 2006, 04:24 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Tite_Jess @ Jan 14 2006, 04:24 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi!<br />I recently bought a Concept 2 Rower. In the instructions, it says that to lost weight, we've to do long row. I'd like to know if I can consider that a row of 3 X 10 minutes is as long as a row of 1 X 30 minutes??<br />Thanks!<br />Jess </td></tr></table><br /><br />Yes.<br /><br />You will get about the same benefits from either one of them.

[[old] Tite_Jess]

<!--QuoteBegin-PaulS+Jan 14 2006, 07:40 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 14 2006, 07:40 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Unfortunately not.  They could be fairly comparable if the rest between them was very short (1 minute or less).  There is evidence to suggest that if you do something like the 3 x 10 minutes at a fairly intense Steady pace (ending HR's 85-95%) that the increase in metabolism will carry over between them, so that time could be increased to several hours.<br /><br />Frankly it would be better to do something like 2 x 20 minutes with enough intensity to get the HR in the 75-85% range, one in the morning and one in the evening if you want to split them up a lot, as that would also increase the positive effects on your cardiovascular system, with the 20 minute threshold being important. <br /> </td></tr></table><br /><br />What I'm doing now is 10 minutes, 1 minute rest, 10 minutes, 1 minute reste, 10 minutes... Sometimes when I'm tired, I do 5 minutes, 30 seconds rest, up to 30 minutes...<br />Thanks<br />Jess<br />

[[old] george nz]

<!--QuoteBegin-Tite_Jess+Jan 15 2006, 02:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Tite_Jess @ Jan 15 2006, 02:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Jan 14 2006, 07:40 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 14 2006, 07:40 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Unfortunately not.  They could be fairly comparable if the rest between them was very short (1 minute or less).  There is evidence to suggest that if you do something like the 3 x 10 minutes at a fairly intense Steady pace (ending HR's 85-95%) that the increase in metabolism will carry over between them, so that time could be increased to several hours.<br /><br />Frankly it would be better to do something like 2 x 20 minutes with enough intensity to get the HR in the 75-85% range, one in the morning and one in the evening if you want to split them up a lot, as that would also increase the positive effects on your cardiovascular system, with the 20 minute threshold being important. <br /> </td></tr></table><br /><br />What I'm doing now is 10 minutes, 1 minute rest, 10 minutes, 1 minute reste, 10 minutes... Sometimes when I'm tired, I do 5 minutes, 30 seconds rest, up to 30 minutes...<br />Thanks<br />Jess <br /> </td></tr></table><br /><br />Jess there is nothing wrong with this approach if you are working towards making it a continuous row when you are up to it.<br /><br />You may like to look to extending the 1st 10 minute period 'as able' to say 12 minutes then the the 2nd to 11 minutes then a quick break and finish off. Gradually increase the 'work' duration as and when able till it will become continuous.<br /><br />I think there is a danger of just making the 10 minute segments harder and continuing with the rest as it ingrains that prospect of 'I will get a rest soon' when what you may want to work towards is " hey I just rowed 30 mins continuously which is something I could not do before - I achieved !!!"<br /><br />Then if time permits you will row for 30min take your 1 minute break and row for another 5 min, then 6, then 7, then 8, then 9 - then you will row for 40 minutes non stop.<br /><br />Just my thoughts anyway, but one thing you need to do is be happy that you are doing something and making progress doing it.<br /><br />Good luck, George<br />

[[old] PaulS]

<!--QuoteBegin-Tite_Jess+Jan 14 2006, 05:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Tite_Jess @ Jan 14 2006, 05:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-PaulS+Jan 14 2006, 07:40 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Jan 14 2006, 07:40 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Unfortunately not.  They could be fairly comparable if the rest between them was very short (1 minute or less).  There is evidence to suggest that if you do something like the 3 x 10 minutes at a fairly intense Steady pace (ending HR's 85-95%) that the increase in metabolism will carry over between them, so that time could be increased to several hours.<br /><br />Frankly it would be better to do something like 2 x 20 minutes with enough intensity to get the HR in the 75-85% range, one in the morning and one in the evening if you want to split them up a lot, as that would also increase the positive effects on your cardiovascular system, with the 20 minute threshold being important. <br /> </td></tr></table><br /><br />What I'm doing now is 10 minutes, 1 minute rest, 10 minutes, 1 minute reste, 10 minutes... Sometimes when I'm tired, I do 5 minutes, 30 seconds rest, up to 30 minutes...<br />Thanks<br />Jess <br /> </td></tr></table><br /><br />Great approach! As George said, "be happy that you are doing something and making progress doing it.", whatever we will do, is far more beneficial than what we will not do.

[[old] Tite_Jess]

Well...<br />This morning, I first tried to row 30 minutes, with no rest. After 4 minutes, I stoped. I wasn't mentaly in shape. I came here, ans I read george nz's comment again. Then, I did 2 X 13 and 1 X 10, with 1 minute rest between each. The first 13 minutes, I wasn't feeling good... I did2918 meters, at a pace of 2.13.6... I was going too fast. Then, for the two last interval, I rowed lower... I was feeling VERY good. I was rowing at a pace of 2.25.7 ans 2.23.8. I think it's better for me to row slower, but to row happier and longer!!!<br />Thanks to everyone <br />Jess

[[old] george nz]

<!--QuoteBegin-Tite_Jess+Jan 16 2006, 05:01 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Tite_Jess @ Jan 16 2006, 05:01 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well...<br />This morning, I first tried to row 30 minutes, with no rest. After 4 minutes, I stoped. I wasn't mentaly in shape. I came here, ans I read george nz's comment again. Then, I did 2 X 13 and 1 X 10, with 1 minute rest between each. The first 13 minutes, I wasn't feeling good... I did2918 meters, at a pace of 2.13.6... I was going too fast. Then, for the two last interval, I rowed lower... I was feeling VERY good. I was rowing at a pace of 2.25.7 ans 2.23.8. I think it's better for me to row slower, but to row happier and longer!!!<br />Thanks to everyone  <br />Jess <br /> </td></tr></table><br /><br />Well done Jess you just hit pay dirt Every day you learn something about your training and act on it you have made progress .... In your training you have good days and days when you learn something - with this approach no day is a waste.<br /><br />Next time I would look to repeat your 'interval durations' and work on getting the pacing even for each of them, maybe around 2:20 then work towards a complete 30 min at 2:20. Then we can all talk about your next goal <br /><br />Good luck, George

[LindaM]

I need to warm up quite a bit before doing a hard workout. Oftentimes, I'll do a 10 minute warmup - starting slow but throwing in some hard 10 stroke pulls in the last 5 minutes before doing a 30 minute piece. If I try to maintain the same pace for a thirty minute piece without adequate warmup, it will be at a much slower pace than I could do having already warmed up, or I'll fly and die!