Help me help an 80 year old man

[JimS]

Hi folks.

It's been a while. I'm still plugging away on the rower, but focusing more on weights for now.

However, I need advice for someone else.

At my dad's request. I've just ordered a new Concept2 for him. This should arrive in a week or two.

About my dad

- 80 years old
- on lock down because of Covid. So can't go out
- will put the machine in his garage.
- fit for 80 (but still 80)
- walks every day 3 or 4 miles.
- used to do zumba aqua aerobics and swim 400 metres.
- used to row regularly in university. Back in 1960 or something.
- other than trying mine for 30 seconds has never been on a rower.
- reasonably tech savvy (for 80) which means he can watch youtube, etc.
- probably has serious flexibility and mobility issues.
- is motivated to exercise more. Something a bit more serious than walking (this is why he was swimming)


I am isolating myself from him, because I'm still going to work (essential service. Yay) but I can buy him stuff, set up the rower, set up the garage etc.

I'm looking for tips to help set him up for success.

I can give him a basic work out. Maybe something like

Start at 1500 metres. 3 times a week. Work up to 4000 metres. Allow him to find his own pace.

But what else can I do? Not sure he's a music guy. He might get bored? How do I make sure he has the right clothes? Isn't gonna get injured etc? Should I give him a mobility warm up?

Assume he is a reasonably engaged and smart guy, but still probably a bit reluctant to get bossed around too much by his son.

I think a stand fan is pretty essential?

[hjs]

Low drag, get the settings right.

Maybe have a look at the rankings for his peers? If he likes to compare.

[lindsayh]

The videos help I suspect.
DF low
Help with technique
Just starting and building at a slow pace and measure the improvement. I think 10 minutes building to 20 then 30 is good or say 8'/2'R and repeat. Keep it slow and steady.
If he is competitive then the rankings are good or a trip to the Gold Coast in November for the Pan pacific Masters games might be an incentive - there are still some really fit guys at 80+ and everyone will be stir crazy by then.

[JimS]

Good call on the drag.

In terms of technique. What's a good starting point. I can't train with him. I see him once a week to drop his groceries off on his front step while he stays inside, but that's it.

Any good videos for old men?

[JimS]

How are you lindsay? You on lock down? Staying sensible I hope?

[hjs]

Good call on the drag.

In terms of technique. What's a good starting point. I can't train with him. I see him once a week to drop his groceries off on his front step while he stays inside, but that's it.

Any good videos for old men?

Look around on youtube. You should be able to find some usefull examples Jim.

[ampire]

Could try placing a TV in front of the rower to alleviate boredom.
Could row strapless at first.
Really low drag factor, such as 90-100.
Fan is a good idea.
You could get him some compression shorts to wear.
Slides are nice for decreasing back pain, can be a trip hazard though.
For videos to send him, I like these two
https://www.youtube.com/watch?v=VE663Kg0c00
https://www.youtube.com/watch?v=JLyOyWls9_Y

[G-dub]

I personally wouldn’t have him do strapless! Don’t want to see him end up in the rail

[PaulG]

Go slow, go slow, and then go slow. I think very few of us know what it's like to be 80, but I do know recovery from injury will take a long time. I would start with very slow 2 minute intervals, get up, walk around, no more than 4 to start. Getting the form correct will be very important to preventing injury.

[Dangerscouse]

Go slow, go slow, and then go slow. I think very few of us know what it's like to be 80, but I do know recovery from injury will take a long time. I would start with very slow 2 minute intervals, get up, walk around, no more than 4 to start. Getting the form correct will be very important to preventing injury.

Very good advice

[jamesg]

Same history here, but started again in about 2004, since done about 15.000 km, plus sculling/kayak/freestyle/bike in summers.

Drag: the machine new and as-is has minimum drag about 100. If too high, put an air filter over the inlet. I see 85 with this in place, damper wide open; lets me pull full length at low force and keeps the fan clean too.

Work: I usually do 5 minutes @ 19-22, up to 4x, 120-135W, rest 2 minutes. This a.m. 20 minutes 125W @20-22.
Days/week: at that level 5-6 days a week no problem, but there's other things to do as well.

Warm-up: the first five minutes at least are always warm-up. He knows that.
Technique: if he rowed there should be no problem.

Foot height: keep the feet as low as possible, since it helps length and posture.
Walking: me too on some local wooded hills, 3-4 km with a few 30-40 m climbs using long ski sticks that help a lot, makes the shoulders do some work too.

Maladies: I lost about 5 cm height in the last 60 years, which means no disc space between lumbar vertebrae; exercise keeps consequent aches and pain at bay, so must be done. The physio also suggested body weight work and stretching; trust full length rowing has more or less the same effect. But twisting the back is important.

[Cyclingman1]

Not 80 or 78, but am 74 with an entire year in 2018 lost to a bad back, THR, etc. So coming back was very difficult. Felt like I was 90.

I'm thinking that you are over thinking this. Your father has done exercise. He knows that it takes time to build up. The erg is very forgiving for those with limited flexibility. One just reduces the length up and down the slide and the reach at the catch. Of course, a reasonable semblance of good form needs to be used, but that can be learned with one viewing of C2 intro videos. As far as drag factor, I would say anything south of 150 would be OK, which is what I use and have basically forever. As far as motivation, well one has it or one does not. I personally do not like a lot of distraction - I find it demotivating. Mega meters are hardly necessary. 10K a week would be good at a comfortable pace. He'll know when to increase pace and distance.

[JimS]

Thank you to everyone who posted! Especially the older blokes! This is all great advice, and has made me feel a lot more confident about the whole thing.

You are right. I probably am overthinking this. He's a smart guy who has rowed before. He's gonna figure this out and will be absolutely fine.

[Popcorn]

You've gotten great advice here. I would just add that it might be good to join a class after looking at the Concept 2 videos. The gym I go to is offering group indoor rowing classes by Zoom right now while we can't go to the gym and it is much more engaging than just rowing alone. There is a strong emphasis on proper technique. There's a range of ages, but the mid-day class happens to have a number of retired people and some are in their 70s and 80s, including some who have repeatedly won at Crash-B's in the older age groups. Like most gyms, the first class is free. Here's the website: https://crufit.net/

[Ombrax]

- reasonably tech savvy (for 80) which means he can watch youtube, etc.

Tell him to join the forum - that way he can cut out the middle-man and ask any questions he may have directly.