Interval Training - When to start timing

[JohnC]

Hello Everyone.

I'm new to the forum here, having just purchased a rowing machine to aid in weight loss. I'm a male, 6 ft tall, and weigh 205 lbs. My goal is to get down to 180. I have not participated in any kind of active exercise program since leaving the military almost 10 years ago.

I've gone to the U.K. forum and defined an interactive weight loss plan. My question has to do with the timing of the intervals.

For example, if my interval specifies two 15-minute sessions at 20-24 strokes per minute anda heart rate of 120-137 bpm, what do I do when I get on the rowing machine (after my warm-up, of course) and find my heart rate is only at 110? Do I just start rowing like crazy to get my heart rate up as quickly as possible, stopping my interval after 15 minutes? Or do I row moderately to get my heart rate up to the desired target zone and then start my 15 minute timer?

Thanks for any advice.
____________________________
JohnC - Wichita, KS

[Bob S.]

For example, if my interval specifies two 15-minute sessions at 20-24 strokes per minute anda heart rate of 120-137 bpm, what do I do when I get on the rowing machine (after my warm-up, of course) and find my heart rate is only at 110? Do I just start rowing like crazy to get my heart rate up as quickly as possible, stopping my interval after 15 minutes? Or do I row moderately to get my heart rate up to the desired target zone and then start my 15 minute timer?
JohnC - Wichita, KS

What pace are you rowing at? It usually takes awhile for the heart rate to build up. If your heart rate doesn't get up into the 120-137 range within the 15 minutes, then do the next one at a slightly faster pace (all at the 20-24 rate).

Rowing "like crazy" can mean different things. If you mean upping the stroke rate - forget it! If you mean keeping the same stroke rate, but going at a harder pace (i.e. less time/500m) - possibly - but give your heart rate time to build up. It is not necessary to have it in the zone for the entire 15 minutes as long as it gets up into the range in the first 5 or so.

Bob S.

[hjs]

Hello Everyone.

I'm new to the forum here, having just purchased a rowing machine to aid in weight loss. I'm a male, 6 ft tall, and weigh 205 lbs. My goal is to get down to 180. I have not participated in any kind of active exercise program since leaving the military almost 10 years ago.

I've gone to the U.K. forum and defined an interactive weight loss plan. My question has to do with the timing of the intervals.

For example, if my interval specifies two 15-minute sessions at 20-24 strokes per minute anda heart rate of 120-137 bpm, what do I do when I get on the rowing machine (after my warm-up, of course) and find my heart rate is only at 110? Do I just start rowing like crazy to get my heart rate up as quickly as possible, stopping my interval after 15 minutes? Or do I row moderately to get my heart rate up to the desired target zone and then start my 15 minute timer?

Thanks for any advice.
____________________________
JohnC - Wichita, KS

Best is to keep a steady pace (time/500) and let your heartrate easily rise and not get above zone. That way is the most easy to see your progress, in time you should be able (and will!) to row faster with the same heartrate. In other words get fitter.
A 15 minute interval is 15 minutes, no matter what heartrate.
To lose weight you should also watch your food intake. Lose the bad stuff, eat enough protein, stay away from fast carbs and eat enough salad/fruits

[JohnC]

Thanks, folks. My goal right now is concentrating on technique.

I know I could provide a video, but I'm not that comfortable yet getting slammed by the pros here.

I understand the concept of pushing with your legs and then completing the pull with the arms once the legs are extended. What feels a bit awkward is that I feel "stationary" on the slide / seat before I extend my arms and I start bending my legs to move forward. It doesn't feel quite smooth as I think it should. But I want to get it right. Is there basically a short pause on the slide from the time you start pulling your arms in until you extend them out again?

Does what I'm saying make any sense? Any words of advice?

[Bob S.]

Thanks, folks. My goal right now is concentrating on technique.

I know I could provide a video, but I'm not that comfortable yet getting slammed by the pros here.

I understand the concept of pushing with your legs and then completing the pull with the arms once the legs are extended. What feels a bit awkward is that I feel "stationary" on the slide / seat before I extend my arms and I start bending my legs to move forward. It doesn't feel quite smooth as I think it should. But I want to get it right. Is there basically a short pause on the slide from the time you start pulling your arms in until you extend them out again?

Does what I'm saying make any sense? Any words of advice?

The slide comes to a stop when the legs have reached full extension, so - yes - there is a pause in the slide movement. By this time your back would be in mid-swing and your arm pull starting.

Have you tried rowing without having your feet strapped in? This is good practice for getting the feel of the stroke at low stroke rates, 25spm or less. Properly timed arm pull counteracts the backward momentum that your body has built up and stops you from flying off the seat. It should not be necessary to use the straps to stop that. Strapless rowing can be done at higher stroke rates as well, but it usually takes a lot of practice at low rates before that can be done.

There is a pause in the slide movement, but there should be no pause in the handle movement. At the end of the drive, your hands should be extended immediately, with no pause.

Bob S.

[hjs]

Thanks, folks. My goal right now is concentrating on technique.

I know I could provide a video, but I'm not that comfortable yet getting slammed by the pros here.

I understand the concept of pushing with your legs and then completing the pull with the arms once the legs are extended. What feels a bit awkward is that I feel "stationary" on the slide / seat before I extend my arms and I start bending my legs to move forward. It doesn't feel quite smooth as I think it should. But I want to get it right. Is there basically a short pause on the slide from the time you start pulling your arms in until you extend them out again?

Does what I'm saying make any sense? Any words of advice?

yes, certainly at lower rates there is a pause more or less, but try to keep moving. Don,t worry to much, but don,t learn yourself to really pauze.

[Cyclist2]

Here's my input on both your questions. I use the UK interactive program, but for the 2000m training. To get the pace for the intervals, the first test will give you rough paces to use. I use those suggested paces until I find out if my heart rate (HR) is in the zone I want. The first few intervals my HR is low then slowly goes up with each interval. Between intervals I let my HR drop to resting or a little higher. The idea is to not go above the heart rate zone for that session. After a few sessions, I can pretty well guess what pace I want to keep for the HR zone I'm working in.

As for the pause in the stroke, the seat on the track will "pause" at the finish when the legs are extended, but the back is opening, and the arms are finishing the stroke. However, there should be no pause when your arms are at your chest. Move your hands away from your chest briskly as soon as they get there. Rowing strapless, as suggested, will give you the idea because if you pause then, your feet will follow and come off the foot boards!

Have fun!