I have researched a bit on the internet and found this really great "program" that helps weight lose. Its called High Intensity Interval Training (HIIT). Basically instead of working out at a steady managable pace you go at few minute intervals between sustaining an activity and sprinting.
I used to row in high school and i really find that i am able to do this type of "program" on the ergs best. There's jsut so much intensity when you are pulling everything you have.
My only problem is that I have no idea what type of set I should do. Perhaps a time interval or maybe sustaining a specific split time for a certain amount of time?
If anyone has any ideas, please let me know! Thanks!
Interval Training and Ergs
The most extreme interval format I've seen is flat out, 20s on, 10s off, repeat to collapse. AKA Tabata.
8*500 and 4*1000m are also typical intervals, but require some pace planning if we want to reach the far end.
Remember to warm-up at brisk pace for 20-30' before and cool down same after.
Be careful of phrases such as "instead of" that should read "on top of". I think high intensity has meaning only after adequate hardening, which might take a year or so but can help avoid injury.
No idea what such short sharp and nasty stuff has to do with weight control, cynics like me tend to think that depends more on what you do with your teeth than with your muscles, tho' keeping fit (for the rest of our lives) can certainly be a small help.
8*500 and 4*1000m are also typical intervals, but require some pace planning if we want to reach the far end.
Remember to warm-up at brisk pace for 20-30' before and cool down same after.
Be careful of phrases such as "instead of" that should read "on top of". I think high intensity has meaning only after adequate hardening, which might take a year or so but can help avoid injury.
No idea what such short sharp and nasty stuff has to do with weight control, cynics like me tend to think that depends more on what you do with your teeth than with your muscles, tho' keeping fit (for the rest of our lives) can certainly be a small help.
08-1940, 179cm, 75kg post-op (3 bp).
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George Dunning
- 1k Poster
- Posts: 145
- Joined: October 27th, 2006, 6:15 pm
Re: Interval Training and Ergs
This is a recipe for injury and disaster NOT weight loss.stellarpuppy wrote:I have researched a bit on the internet and found this really great "program" that helps weight lose. Its called High Intensity Interval Training (HIIT). Basically instead of working out at a steady managable pace you go at few minute intervals between sustaining an activity and sprinting.
I used to row in high school and i really find that i am able to do this type of "program" on the ergs best. There's jsut so much intensity when you are pulling everything you have.
My only problem is that I have no idea what type of set I should do. Perhaps a time interval or maybe sustaining a specific split time for a certain amount of time?
If anyone has any ideas, please let me know! Thanks!
There is an argument to made for higher intensity work as in shorter duration cardio work at a higher HR than the ususal 60-70% HRR (LSD stuff) that is called the 'fat burning zone' (what ever that nebulous concept means) but only in the sense that the higher the intensity the more calories burnt.
However the advantage of the less intense work is that it can be repeated day after day after day .... find a balance and stick with it.
just my thoughts
george
'Salaam aleykum'
I'd like to echo some of the comments above, and add my personal experience.
I last rowed about 10 years ago, but started again in early October when I hit 260 pounds (6' 3" male). In general I've been doing 8-10k rows (35-45 minutes) 4-5 times a week, around a pace of 2:08-2:12. I completed the 200k Holiday Challenge. This is the first aerobic exercise I've done in a decade.
I just got a PM4 with heart rate monitoring from Santa, and find that I am keeping my HR in U2/AT zone with this kind of workout. Typical calories burned in a workout (according to the monitor) is about 650 (which underestimates for heavier rowers, since you are sliding more weight back and forth a thousand times or so).
Once in a while I'll do an interval workout to try to build some power (so that I can get a reasonable time in my upcoming indoor race), but that's maybe 2-3 times a month. That's not enough to improve my 2k time, but that's not really my goal.
I've lost 35 pounds since I've started. The other trick (since someone mentioned input!) is that I always row after I put the kids to sleep, which is when I used to ingest about 600-1000 calories on the couch. Now I watch TV from the erg. That dual effect (extra 600 out, 600 less in) adds up to 1200 calories a day, which is 1/3rd pound, or a pound every 3 days or ten pounds a month, exactly what I've been noticing on my scale.
I'd recommend doing the long workouts (>30, preferably ~45 minutes), at the fastest pace you can sustain for that long (this will give you maximal calorie burn without lactic acid buildup and cutting the workout short). It might take a while to figure out exactly what that pace is. Maybe after a few months, you can add intervals to keep things more interesting and to develop other parts of your exercise physiology.
I last rowed about 10 years ago, but started again in early October when I hit 260 pounds (6' 3" male). In general I've been doing 8-10k rows (35-45 minutes) 4-5 times a week, around a pace of 2:08-2:12. I completed the 200k Holiday Challenge. This is the first aerobic exercise I've done in a decade.
I just got a PM4 with heart rate monitoring from Santa, and find that I am keeping my HR in U2/AT zone with this kind of workout. Typical calories burned in a workout (according to the monitor) is about 650 (which underestimates for heavier rowers, since you are sliding more weight back and forth a thousand times or so).
Once in a while I'll do an interval workout to try to build some power (so that I can get a reasonable time in my upcoming indoor race), but that's maybe 2-3 times a month. That's not enough to improve my 2k time, but that's not really my goal.
I've lost 35 pounds since I've started. The other trick (since someone mentioned input!) is that I always row after I put the kids to sleep, which is when I used to ingest about 600-1000 calories on the couch. Now I watch TV from the erg. That dual effect (extra 600 out, 600 less in) adds up to 1200 calories a day, which is 1/3rd pound, or a pound every 3 days or ten pounds a month, exactly what I've been noticing on my scale.
I'd recommend doing the long workouts (>30, preferably ~45 minutes), at the fastest pace you can sustain for that long (this will give you maximal calorie burn without lactic acid buildup and cutting the workout short). It might take a while to figure out exactly what that pace is. Maybe after a few months, you can add intervals to keep things more interesting and to develop other parts of your exercise physiology.