Want to get back at it, HELP!

[BoardGameBuddha]

Hi all,

Ok, I am 47 Overweight and have back and pelvis injuries from a car accident. I bought my rower summer of last year, I was doing ok till a Hernia which put me right off of rowing. Now that the Clovis thing has happened more weight has come on and I want to get back to it, I truly need too!

Could any of you fine folks give me some tips of starting up and do I need to do anything with the machine to get it ready to roll again after so many months just sitting there?

I hope you are all safe and well.

Cheers,
Billy

[lindsayh]

Hi Billy
it is great that you have a starting point.
start with baby steps and don't rush - this is a long term process
The erg is a great way of helping to reach your goals
I reckon it is best to spend some time to get your technique right and understand the machine, especially the role of drag factor, pace and stroke rate
Spend a few hours in the threads of this Forum - there is a huge amount of information for new comers especially on the What training sub forum and the weight loss sub forum
This is a good place to start: viewtopic.php?f=3&t=185257
A good goal is to get to 30/40 minutes of steady state rowing with a HR <80% of max (ignoring any formula to calculate)
Don't forget that you can't train out of a bad diet - really important

viewtopic.php?f=9&t=187843
viewtopic.php?f=9&t=189160

[Dangerscouse]

No need to do anything to the rower, (assuming you haven't left it outside uncovered) as they are harder to kill than Bruce Willis.

First of all, lower the drag factor to about 100 (probably a damper level of four) and take it slow. Think about driving with the legs, bracing your core, pulling with your back and eventually the arms. Watch some Concept 2 technique videos online to fully understand what you should be doing.

Do short distances to start with and don't worry about breaking it up into 500m or 1k intervals with some rest in between if you prefer, it's more important to get used to the motion and technique.

Do that for a couple of months and learn to enjoy it and get it ingrained as a habit, then we can help with moving up a level

[mict450]

Billy, good on you for determining to live a healthier life style. I endorse what the others have said.

Weight loss, viz fat loss, happens at the dining room table, NOT in the gym. If you don't control your intake, you'll be no different from the tens of thousands who prowl around our gyms, fit but overweight/fat.

Rowing will get you fit, but don't take the exertion to mean you can reward yourself by splurging on junk, even "clean" junk. No amount of exercise we do will compensate for what we stuff down our gullet.

Work on your technique x 3!!

Rowing, long, slow distance will burn the most fat. Mix in a little higher intensity work for fitness.

Find an eating lifestyle that will lower your caloric intake that you can sustain for the rest of your life. Maintenance trumps progress everytime. This ain't no one time, wham-bam & done, but for the rest of your natural born life.

Calories are important. How you limit your intake is up to you, but this is critical!!

Don't ask me how I know....was sorta like banging my head against a reinforced concrete wall, till I knew better!

Good luck on your journey.

[BoardGameBuddha]

Hi all,

Thank you all for the great info and inspiring words...

I will get back on the horse and take everything to heart till I figure it out!

Thanks so much again.