On the Right Lines?

[RayS]

Hi
I have recently got my C2 PM3 rower out of storage after 6 years non use and I didn't use it much before that anyway!
The thing is that I had a mild TIA (minor stroke) a couple of months ago. The Doc advised that I reduce weight & get fit again and reduce my blood pressure. I decided the best thing to do was try & go on a reduced calorie intake and use the rower. I'm 73 and weighed 90.6Kg, now down to 88.0Kg at the moment, height 1.77metres. My target is 75Kg by the end of the year. I am using a Polar chest strap & a Polar wrist watch to monitor my heart rate when on the rower.

Using the UK site, I printed out a 17 week Interactive Weight Loss Programme and I'm now at week 7 with few problems so far. The programme calls for 5 sessions a week, initially solely at UT1 (123 - 128 beats/min 24strokes/min) but is now after 5 weeks, into AT ( 128 - 132 beats/min 7 28 strokes/min). Typically, I am doing 500 metres in about 2 mins 32 secs with 24 to 28 strokes/min. . I have found the following:-
1. The limiting factor is keeping the heart rate down to below 132 beats/min
2. It is now taking longer & harder work to get my heart rate up to 124bpm to commence each session
3. It is now getting quicker to come back down to 100bpm between sessions (ie. the warm up rate which is twice my resting heart rate of 50bpm)
3. To avoid over reaching and going past the vertical shin position, I've found I need to keep my heels flat on the foot plate
4. Keeping within a heart range is quite difficult
5. I also find it difficult to slide backwards using just my legs & then finishing bending my arms back to my stomach. It seems more natural to slide backwards & pull back and bend the arms at the same time but I think this is a wrong technique?

I definitely "feel" fitter and my blood pressure monitor when at rest now normally shows about 138 over 75 with 50 to 55 bpm so I think I'm getting there! Wish I could lose weight quicker though, But I know that's mostly down to calorie intake & the problem is I love my biscuits, cake, beer & wine so its hard!

Does anyone have any tips, particularly with regard to rowing technique & keeping the bpm steady & down? Is it worth updating the PM3 software, its on version 90 I think?

[heroesfitness]

Personally because of a diagnosed condition,I would go and see a GP referred personal trainer, this way you can get a program tailor made to you

[jamesg]

I think I'm getting there!

You certainly are, and very well too. Your first three notes are direct indices of improving fitness.
Just two comments:

HR. If you're using a formula for Max HR (220-Age), you're probably on the low side as to HR band rates. I still see near 170 max while 220-74 says 146, far too low. As it happens, 205-½Age for me is 168, much more accurate. A max HR test can be quite nasty, but if you end any longish piece with a faster effort, you'll maybe see something new.

Technique. The legs, swing, arms pull sequence is best because it uses muscle of decreasing size as the stroke progresses; the greatest need for force is at the start of the stroke when the entire body mass has to be accelerated. However, it's not critical (save initial arm flex, not a good idea) and if you get your HR up you must be doing what it takes. More important is the recovery sequence (hands away, then swing, then slide) because it avoids having to lift arms over the knees and puts us into a strong position with our weight on our feet, for a quick catch and a long stroke. Relaxing helps coordination.

The C2 site technical video says it all.

[RayS]

Personally because of a diagnosed condition,I would go and see a GP referred personal trainer, this way you can get a program tailor made to you

Thanks for the advice Spencer which is a good idea and I will take it up. Perhaps I didn't make it clear that both my GP and the Hospital Consultant are aware that I am now using the C2 rower to get fitter.

Ray

[RayS]

HR. If you're using a formula for Max HR (220-Age), you're probably on the low side as to HR band rates. I still see near 170 max while 220-74 says 146, far too low. As it happens, 205-½Age for me is 168, much more accurate. A max HR test can be quite nasty, but if you end any longish piece with a faster effort, you'll maybe see something new.

James, I was using the 220-Age formula which as you said is probably too conservative, it gave me 147 (220-73). So I have gingerly tried working up to a more realistic maximum heart rate, first time I got it up to 51bpm and today up to 156bpm with no ill effects or particular stress. my resting heart rate now seems to have dropped a bit down to 47bpm so based on this and the "new" maximum heart rate I have re-calculated (increased) the UT1,AT & TR zones

Technique. The legs, swing, arms pull sequence is best because it uses muscle of decreasing size as the stroke progresses; the greatest need for force is at the start of the stroke when the entire body mass has to be accelerated. .... More important is the recovery sequence (hands away, then swing, then slide) because it avoids having to lift arms over the knees and puts us into a strong position with our weight on our feet, for a quick catch and a long stroke. Relaxing helps coordination.

Well it appears that I was doing it correctly James so thanks for the advice

cheers
Ray

[lindsayh]

HR. If you're using a formula for Max HR (220-Age), you're probably on the low side as to HR band rates. I still see near 170 max while 220-74 says 146, far too low. As it happens, 205-½Age for me is 168, much more accurate. A max HR test can be quite nasty, but if you end any longish piece with a faster effort, you'll maybe see something new.

James, I was using the 220-Age formula which as you said is probably too conservative, it gave me 147 (220-73). So I have gingerly tried working up to a more realistic maximum heart rate, first time I got it up to 51bpm and today up to 156bpm with no ill effects or particular stress. my resting heart rate now seems to have dropped a bit down to 47bpm so based on this and the "new" maximum heart rate I have re-calculated (increased) the UT1,AT & TR zones

There is no validity at all with the 220-age formula so just ignore it completely - it is not a guide to anything. There is no formula unfortunately that is even close.
To measure MHR just go hard for as long as you can maybe with intervals of about 4min/1'r and your HR at failure is pretty close to the mark.