Newbie needs suggestions

[joegg]

Hi people , I've been rowing since 9/3/2013( C2 Model D) and picking the forum for ideas and suggestions. Thanks for all that knowledge. I have flattened out on the weight loss for ~3 weeks and wondering if I should change my program (interactive weight loss 14 week 6 session). Started program 9/17/2013.
Background - 59 yrs. old ,183 cm tall. Started at 95 kg , 44" waist, 47" chest and RHR of 68. In the 9th wk of 14 I'm at 89 kg, 37" waist, 41" chest and RHR of 52. My goal is to be at ~81 kg by April 2014.( weight 20 yrs ago when cycling)
I've rowed ~750,000 meters and been doing the stretching (helps a lot). I did not have heart monitor at first and found out I was exceeding the target ranges when I got one. Still a battle because at the UT1 range it just does not feel like much work. Would exceeding the target ranges hurt the weight loss??
I have been dealing with a case of plantar fasciitis that made me choose rowing. Overall, very pleased with results and have gained a lot of respect for the folks in the boats.

[hjs]

No, its more about your foodintake that matters. For fitness reasons 1 or 2 sessions with faster bits in it can be helpfull. Say after each one k a faster minute or something like that.
For me the most easy way to loose weight is limiting the carb intake. Training helps but is less important, its more for fitness en health.
Rowing for an hour at 2.00 pace will burn 1000 cal. So to burn 1 kg of fat you need roughly 7/8 hours.....
Watching your food is easier

[lomofo]

Agree ^ ^ ^

Faster segments seem to boost metabolism; for me, intervals in the A.M. and I'm on fire all day.

I eat very clean ~90 to 95% of my diet; extreme on cutting out junk carbs.

Resistance work is good for metabolism as well; also redistribution!

I'm 59 as well.

Best of luck!

[jamesg]

the UT1 range it just does not feel like much work

If you are using a flat % of a calculated max HR (such 208- 0.7xAge, or 220-Age) then the HR bands can be too low. In this case you'll see better numbers if you use HR range and a measured Max HR.

I'm 73, and if I used MHR=220-73=147 and then 70-80% of this (i.e. 103-118) I'd never even warm up. My HR range is 60-160 and I have seen higher. So my UT1, 70-80% of range, is 130-140.

However it takes me about 15' to get into band; so in the meantime I use a percent of last 2k test Watts (60-70%), and watch HR just to make sure it's not drifting up too fast.

The erg also makes HR theory unnecessary: we get a direct and immediate readout of Power in Watts, as from the first few strokes. To use this to govern training bands is very simple: If not a 2k test, do a flatout Power 500, then work at never less than half those Watts, with rating in proportion. I'm NOT saying work too hard; getting fit for rowing and similar endurance activities means working on our Lactate clearance system. And abracadbra, if Lactate stays low, we can go on for as long as we like.

Here http://therowingcompany.com/training/interactive in the 2k schedules you can see both HR and Watt bands.


We can also forget all this garbage completely, and just concentrate on technique: if we row plenty of long hard quick relaxed stylish strokes, the boat goes fast, which is what rowing and erging are for and might even get us fit. The erg also tells us how long and hard those stroke are, if we take the trouble to look at the screen. Then all we need do is keep going.

[DuffyF56]

Also I would not be too concerned over the actual "weight number". It is obvious to me that you are turning flab into muscle given your measurement changes and muscle weights more than fat. With that said if you are really fixated on the "weight number" I would suggest restricting carb intake. I have been on the Atkins Diet since the 1st Of January of this year and am down about 60 Lbs since then.