General fitness & weight loss on Ski Erg

[pmw5]

Hi everone (my first post)

By way of intro, I'm in Surrey, England, male aged 39. I'm dealing with hip FAI and waiting for a hip arthroscopy to be done hopefully in May. I've got a C2 rower that I bought last year, however it's currently folded up as I can't use it with hip FAI. I'm hoping I can get back on it after the surgery...

So.. I've hired a SkiErg from C2 UK, which is arriving today! Never seen or used one, so I'm hoping it's good. My physio tells me it should be fine with hip FAI, although I guess I might have to slightly reduce effort from the legs..? Having not exercised for coming up to 3 months, I wanted to stop the rot around the tummy from growing any more!

Anyway my question is this:

Does anyone have any good workout plans for the SkiErg for general fitness and weight loss?

I was using my rower 4 times a week for 30 mins a session. I'm not a proper/water rower; I bought the rower as with 2 young kids and a busy day, I don't have time to go to a gym, so I needed something at home, and I liked the total workout the rower gives. All I want is to maintain general fitness, lose a bit of weight (I'm not really overweight) and to prevent the middle aged spread from taking control!

So I'm after any training tips you might have for the SkiErg. Not to train for a competition, marathon, or other event, just to stay in shape, tone up etc...

Thanks in advance.

Pete

[carlb]

It's the same flywheel and PM as the rower. It uses the same watts to meters formula. So any rowing plan can be adapted. E.g. Pete Plan, Interactive, WOD.

The suggested SPM adjustment is to add 50% so 30 SPM rowing x 1.50 = 45 SPM Skierg. It is easy to get high SPM. I'm typically trying to get my SPM down to 36 by focusing on a slower recovery and more powerful drive. The longer the distance the more I try to get SPM down.

I like this UCanRow2 tip:
If you’re just getting started on the SkiErg set your damper at 0 and aim to do no more than 5 minutes at first, at a stroke rate somewhere in the upper 30s to low 40s, and build up from there as your fitness improves.

With the damper on zero if the Skierg still feels hard you can put blue masking tape over the top 1/3 of the screen. That also protects the metal from sweat drops rusting it.

You need to use the Skierg for 1 to 3 months and get 100k to 300k on it to get the feel, let your body adapt and build some strength. I found intervals did help me get stronger on it.

Google for SkiErg videos. I found many of those helpful. To get power into the drive you have to use more then arms. I'd suggest being careful not to use too much elbow action. You can read threads here on Elbow pain.

This getting started video is helpful explaining how to use it. Oddly its hidden on the CTS site.
http://www.concept2cts.com/skierg/gettingstarted.asp

Greg has an upper body strength advantage. There are other vids:
http://www.c2forum.com/viewtopic.php?f=33&t=11502

As far as weight loss, the most effective way is to eat a very nutritous diet high in veg and fiber.

[pmw5]

Thanks for the reply, I'll check out of those links.

Much appreciated.

[Bob S.]

Since you live in the UK, you might want to check out the UK C2 forum as well as this one. The URL is:

http://concept2.co.uk/forum/index.php

Bob S.

[Tom189]

Hi Pete,

I know this is an old post I've just stumbled upon but I am intrigued to know how you got on with the skierg? I too have hip fai but am not undergoing surgery for it. I'm considering buying the skierg after having give up rowing as per my physio's advice. There's not a great deal of info about this on the Internet, so I hope you can help!

Thanks,

Tom

[hand]

Hi,

I'm not Pete, but have hip issues (osteoarthritis) and have had a really positive experience with a SkiErg over the last 2 years.
The motion allows for as little hip flex as you need (could be arms only), and to the extent you include your hips/legs, motion is non-loaded (simply returning your body to an upright position).