Brand New to Rowing - Middle aged and out of shape

[toddh]

Greetings forum members, I am looking for some directional advice as I look to purchase my first rower, a concept 2 model D. I am a middle aged male (48) who has not worked out in 20 years, not severely overweight, about 15-20 pounds, but in poor overall cardiovascular shape. I suffer from degenerative disc disease in my lower back and will need to strengthen my core considerably. I was recommended to me that I buy this rower and begin a regimen of low impact exercise with it daily. The problem is I have only tried this rower once for less than 5 minutes at a friends house. I have no idea where to start, what regimen should be used, I know i will combine it with a better diet. I just need to overall tone up, improve core strength and get in better shape.

Can someone direct me where to start with this machine? Truly appreciate the assistance.

[jamesg]

http://www.concept2.com/indoor-rowers/t ... que-videos

And keep the drag low.

[lindsayh]

Spend time in the training thread above - huge amount of material - search for those threads identifying as new to the game. There are links to vids as well as a lot of training information. Good technique and a low drag factor will help a lot from the start.

[toddh]

Thank you both, I will certainly review these resources. I am just a bit unsure where to begin, newbie jitters I guess.

[hjs]

Thank you both, I will certainly review these resources. I am just a bit unsure where to begin, newbie jitters I guess.

Don,t overthink it. Watch some technique vids and just start. Take it relative easy.

[Anth_F]

I hadn't done any exercise for years either. When i first got my C2 i began by looking at Shane Farmers aka Dark Horse rowing technique videos for the first couple weeks before i done any proper sessions. I worked a lot devoting that time to technique drill repetitions, so that i got everything dialed in solid right from the outset. Then i started out rowing some 1000m pieces and then some 2k pieces, not even concerning myself with the times, which IMO was a very good thing for a newb to do, forget paces/times etc. I simply focused on rowing with good form and getting a feeling i had done some work. Then i discovered C2 workouts of the day programs, and started doing some of the short ones for a little while, then moved onto the mediums. The pattern here as you can see is making slow steady progressions. It's certainly worked a treat for me, and i think could for you.

[edinborogh]

I hadn't done any exercise for years either. When i first got my C2 i began by looking at Shane Farmers aka Dark Horse rowing technique videos for the first couple weeks before i done any proper sessions. I worked a lot devoting that time to technique drill repetitions, so that i got everything dialed in solid right from the outset. Then i started out rowing some 1000m pieces and then some 2k pieces, not even concerning myself with the times, which IMO was a very good thing for a newb to do, forget paces/times etc. I simply focused on rowing with good form and getting a feeling i had done some work. Then i discovered C2 workouts of the day programs, and started doing some of the short ones for a little while, then moved onto the mediums. The pattern here as you can see is making slow steady progressions. It's certainly worked a treat for me, and i think could for you.

wise words.
i wish i had that advice when i started..

[Anth_F]

I hadn't done any exercise for years either. When i first got my C2 i began by looking at Shane Farmers aka Dark Horse rowing technique videos for the first couple weeks before i done any proper sessions. I worked a lot devoting that time to technique drill repetitions, so that i got everything dialed in solid right from the outset. Then i started out rowing some 1000m pieces and then some 2k pieces, not even concerning myself with the times, which IMO was a very good thing for a newb to do, forget paces/times etc. I simply focused on rowing with good form and getting a feeling i had done some work. Then i discovered C2 workouts of the day programs, and started doing some of the short ones for a little while, then moved onto the mediums. The pattern here as you can see is making slow steady progressions. It's certainly worked a treat for me, and i think could for you.

wise words.
i wish i had that advice when i started..

At that point i didn't even know what pace was really all about, or times. I just seen a monitor with lots of numbers going on all over the shop haha. For all i knew then, if someone had told me an 8 minute 2k was world class level, i would have believed it lol. The one number i was paying most attention to was stroke rate and trying to keep it consistent. Oh and the how many calories burned setting on lol... i was overweight then so that was mostly all i cared about then, losing the lbs of fat.

[Dangerscouse]

Todd, Dangerspouse had exactly the same issue and she had disc replacement surgery 18 months ago and now she is indestructible!!

I can tell you without a shadow of a doubt, five years of regular Pilates (one hour at least twice a week) made a massive difference and meant she recovered a lot quicker and managed to cope for a lot longer than most people would have done; the consultant had 25 years experience and said it was one of the most degenerated discs he had seen. The good news is she has made a full recovery and even did a 5km charity obstacle race six months after surgery.

As for rowing, Anth has nailed the advice, nothing else to say there but please seriously consider Pilates, either a class, YouTube or just some good core exercises recommended from a physio etc.

It might look easy, but if you do Pilates properly it really isn't easy and it's very very effective

[sekitori]

Don,t overthink it. Watch some technique vids and just start. Take it relative easy.

Excellent advice. The only comment I would disagree with is taking it "relatively" easy. Get the technique down as well as possible and while starting to do so, take it "very" easy at first. As Anth has said, the key is use of proper technique. Poor technique will not only produce poor results but it can also lead to injury. Once you have learned the basics of good technique, you'll become more comfortable and that will enable you to work harder. There are many excellent technique videos, but the one I like best is this one from Concept 2. There is also a written explanation of all elements of the rowing stroke:

http://www.concept2.com/indoor-rowers/t ... que-videos

Rowing for close to twenty years has resulted in knowng that I've done something I enjoy and that has caused me to become much healthier. Whether you care to go for personal records is an individual choice. Some people (especially those who take part in this discussion group) consider PRs as having value because they show tangible improvement. Others instead rate that improvement in a different way--by knowing that they feel better and have achieved a fitness level that seemed almost impossible before they started using the erg.

The main thing is to get healthier by doing something you like to do. If it happens to be rowing, just remember that it all starts with good technique.

[toddh]

Want to thank you all for the great feedback it is truly appreciated. I started reading through the pete plan and splits and everything else and got very confused. Remember I have never rowed before. I will take all of your advice and build on it from there. Ordering my machine shortly and anxious to get into better shape and shed these lbs........

[left coaster]

I wouldn't worry too much about all the split times. Once you're on the machine it will become a lot clearer.

I would ease in with the drag down on 2-3 with the aim of assessing baseline endurance and then just gradually building up your time/distance on the machine. The inherent urgency that comes with wanting to get something finished will probably be enough to keep your pace moving fast enough.

IMHO, once you're able to get below 22 minutes for 5K it will be time to start mixing it up a bit. Working out to 6-7k will help bring time down for the 5.

[hjs]

Want to thank you all for the great feedback it is truly appreciated. I started reading through the pete plan and splits and everything else and got very confused. Remember I have never rowed before. I will take all of your advice and build on it from there. Ordering my machine shortly and anxious to get into better shape and shed these lbs........

A plan now is not needed yet. It will come, just start and think about like going for a walk of cycle, on feel and try to make nice fluend strokes.