Fitness Back???

[[old] Lukas]

Hi...<br /><br />Last year I used to row for my school...we did well, won various races, but then because of an argument between some crew members and our coach we broke up...<br /><br />I am approx. 187 cm tall and during my rowing times I had 74 kg...I used to train 5 times/week, but since my crew broke up I have not done much serious exercise (except playing football for my house in the School's league), loosing 4.5 kg of weight - muscles in 4 months...I wanna row at the uni in a decent crew, but to do that I need to get my fitness back... <br /><br />In the school we have a really well equipped gym, however I don't really know what type of exercise/how often should I do in order to get my fitness back as soon as possible whilst staying lightweight(<74 kg) at the same time...<br /><br />Could anyone please help?!<br /><br />THANKS!!!

[[old] DIESEL]

<!--QuoteBegin-Lukas+Jan 17 2006, 11:11 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Lukas @ Jan 17 2006, 11:11 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi...<br /><br />Last year I used to row for my school...we did well, won various races, but then because of an argument between some crew members and our coach we broke up...<br /><br />I am approx. 187 cm tall and during my rowing times I had 74 kg...I used to train 5 times/week, but since my crew broke up I have not done much serious exercise (except playing football for my house in the School's league), loosing 4.5 kg of weight - muscles in 4 months...I wanna row at the uni in a decent crew, but to do that I need to get my fitness back... <br /><br />In the school we have a really well equipped gym, however I don't really know what type of exercise/how often should I do in order to get my fitness back as soon as possible whilst staying lightweight(<74 kg) at the same time...<br /><br />Could anyone please help?!<br /><br />THANKS!!! <br /> </td></tr></table><br /><br />jumping on the erg for the cardiovascular fitness and hitting the weights to get that muscle mass you lost isn't a bad start. <br /><br />

[[old] hjs]

<!--QuoteBegin-Lukas+Jan 17 2006, 05:11 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Lukas @ Jan 17 2006, 05:11 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi...<br /><br />Last year I used to row for my school...we did well, won various races, but then because of an argument between some crew members and our coach we broke up...<br /><br />I am approx. 187 cm tall and during my rowing times I had 74 kg...I used to train 5 times/week, but since my crew broke up I have not done much serious exercise (except playing football for my house in the School's league), loosing 4.5 kg of weight - muscles in 4 months...I wanna row at the uni in a decent crew, but to do that I need to get my fitness back... <br /><br />In the school we have a really well equipped gym, however I don't really know what type of exercise/how often should I do in order to get my fitness back as soon as possible whilst staying lightweight(<74 kg) at the same time...<br /><br />Could anyone please help?!<br /><br />THANKS!!! <br /> </td></tr></table><br /><br /><br />Just start training. don,t overdo it though. built it up. Don't forget to eat well to, it's of the same importance ass the training.<br />About your hight. I think 1.87 is tall for staying a lightweight. I think to tall.<br />

[[old] Lukas]

<!--QuoteBegin-hjs+Jan 17 2006, 05:54 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 17 2006, 05:54 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Lukas+Jan 17 2006, 05:11 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Lukas @ Jan 17 2006, 05:11 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi...<br /><br />Last year I used to row for my school...we did well, won various races, but then because of an argument between some crew members and our coach we broke up...<br /><br />I am approx. 187 cm tall and during my rowing times I had 74 kg...I used to train 5 times/week, but since my crew broke up I have not done much serious exercise (except playing football for my house in the School's league), loosing 4.5 kg of weight - muscles in 4 months...I wanna row at the uni in a decent crew, but to do that I need to get my fitness back... <br /><br />In the school we have a really well equipped gym, however I don't really know what type of exercise/how often should I do in order to get my fitness back as soon as possible whilst staying lightweight(<74 kg) at the same time...<br /><br />Could anyone please help?!<br /><br />THANKS!!! <br /> </td></tr></table><br /><br /><br />Just start training. don,t overdo it though. built it up. Don't forget to eat well to, it's of the same importance ass the training.<br />About your hight. I think 1.87 is tall for staying a lightweight. I think to tall. <br /> </td></tr></table><br /><br />OK guys...thanks very much...most appreciated...I don't think that I could do well among heavyweights...I don't think I could just get another let's say 20 kg...what about the frequency of training...every day a little, or just 3 times/week, 5 times/week that matters as well, doesn't it?

[[old] csabour]

since you've evidently lost lots of fitness.. it's time to get back into it... i'd say ideally for 3 months you gotta do lots of low intensity volume erging/biking/running. the volume i'd say is about 300k a month... that bout 6 hours of aerobic work a week... split it up as you'd like, as many practices as you'd like, just get the mileage in (that is key!).<br /><br />I'd say lift about 3-4 times a week ideally... go for less maybe because you want to max your aerobic come back.<br /><br />if you do the aerobic work i suggested, then don't worry about gaining weight... in that situation you are NOT going to be GAINING weight, even if you ate as much as you could and lifted 4 times a week you should be loosing weight.<br /><br />so eat lots, lots of mileage between hr(130-160), and begin to work on STRENGTH.<br /><br />by spring you'll be ontop of your game <br /><br />start trainig by picking up the book 'rowing faster', its a wicked book and it will help you on your comeback.... it can answer all your questions, and tell you very important things about your physiology.<br /><br />goodluck

[[old] hjs]

[just start training. don,t overdo it though. built it up. Don't forget to eat well to, it's of the same importance ass the training.<br />About your hight. I think 1.87 is tall for staying a lightweight. I think to tall. <br />[/quote]<br /><br />OK guys...thanks very much...most appreciated...I don't think that I could do well among heavyweights...I don't think I could just get another let's say 20 kg...what about the frequency of training...every day a little, or just 3 times/week, 5 times/week that matters as well, doesn't it? <br />[/quote]<br /><br /><br />187 is to tall for a lightweight. I agree it,s also a bit short to be a heavy but at the end your healt is what counts. <br />depending on your fittneslevel start working out 4 days a week. do both strenght and endurance. Eat enough and healty, very important.<br /><br />good luck<br />

[[old] Lukas]

One more time, thank you very much...Will follow your instructions and try to do my best...THANKS!!!