Advices for a complete newbie

[raver]

Hi all,
I just registered here, I am a 58 yo male (physician) in decent shape (1.80m/5'11" - 75kgs/165lbs) even though mostly sedentary for the last several years, my only "activity" is some fast walking for 2-3 miles once-twice per week so it's totally unsatisfactory for health and fitness.
I finally decided that's time to begin some more regular and better physical activity, and while wondering which indoor device would better fit my needs I was considering treadmill, cyclette and last but not least a rower that's how I found this forum. I considered first treadmill and cyclette because they are more fool-proof in use and easy to do also watching TV (my free time is not much), but then I understood that rowing is a much better and complete exercise than the other two, and it still can be done while watching TV...
So now I am more inclined toward a rower (concept2-D) but befor pulling the trigger I would like a more expert opinion from you.
My goals and limits:

- getting a bit fitter, more muscle tone and losing some weight (3-4kg/7-8lbs)

- having some cardio fitness

- no time for more than 3 sessions a week (at least in the beginning) of 30(45?) minutes each

- since a few month I have pain in my left shoulder and a friend orthopedic doctor just told me that I have some supraspinatus deficit with inflammation of the long head of the biceps tendon, but an eco-scan did not find any damage to the tendon or calcification. This pain limits me in some movement but I feel no pain at all in doing the arm motion that is needed for rowing exercise

So my questions are:

- do you think the rover can be the best choice for me?
- could my shoulder pain be a no-no for rowing?
- if rowing is ok, which training routine would you advise to start with, considering that I need to start soft for my rather un-fit status?

Summing up any opinion/advice/hint is very welcome
Thank you very much in advance

[Pie Man]

I can't answer your question about your shoulder you should really consult a doctor about this and of course before starting any exercise routine. Have you tried a rowing machine? If not do you have friends with gym membership that could sign you in as a guest so you could try one a few times?

From my experience do spend enough time on getting the proper technique, I thought I had but was very wide of the mark and am going to have to spend a lot of time undoing some major problems. http://www.concept2.com/indoor-rowers/training has a lot of videos/discussion about training and technique.

Three sessions a week of around 30 mins would work well with the Pete Beginner Plan and you can carefully tailor how fast you go and therefore how strenuously you work.

I haven't lost any weight, but that is not my aim I am trying to tone up and increase my cardio fitness which certainly seems to be happening.

[jackarabit]

http://indoorsportservices.co.uk/training/interactive

An old standard. Custom weight loss, fitness or competition prep workouts generated with reference to your fitness level or current exercise regimen. Offers heartrate correlated training zones, selectable days per week from 3 to 6, selectable duration 8 to 26 weeks.

[hjs]

The rower is very suited. 30/45 min is fine for a good session. Weightloss can come from every excercise, eating stays always number one. I advocate lower carb, higher fat.

If possible try a rower first, should be possible to find a gym in your area.

The c2 is not expensive and keeps his value second hand well.

[jamesg]

could my shoulder pain be a no-no for rowing?

Shoulder pain had me do some echos and these show I have damage to two tendons in Rx shoulder.

Physio said this can be worsened by weakness of the set of muscles holding all the bones there in position, including the muscles in back and chest, and that better control and spacing can be had by strengthening.

The suggestions were isometric work by said muscles and exercise such as slow shoulder rotation using high force. The physio considered rowing to be a part of this, at least for the fore and aft shoulder action.

Results seem fine. I row 5-6 days a week, usually not more than 30 minutes each, almost as hard as I can and at low rating (20-21), typically 130 to 150W. This is enough to keep me fit and control weight.


If you row, suggest you learn how before jumping straight in the deep end; as in swimming. A little technique goes a long way in both sports.