Another newb form question - videos for feedback

[LeksUnicorn]

Hi

I'm a newb

Female, 68 kilos and 28 percent BF per a DEXA scan
Relatively healthy but wishing to improve condition.

Aiming to get back to about 65kg and 25% body fat after a terrible year personally last year

Is there somewhere I could post an actual video of my form? I watched all the vids after scoring a brilliant condition Model D only 6 months old. First row today, 5000 m at a fairly easy pace (27 mins). I don't know what my drag was.

[jamesg]

Well done on all counts. Keep at it.

If you rowed the 5k at 23 strokes per minute or less, your form is probably OK.
If at higher rating, see
https://www.concept2.com/indoor-rowers/ ... que-videos
which shows the rowing action and the recovery sequence (hands away, then swing, then slide).
This technique is standard rowing, aiming to make the legs do most of the work. The words are useful too.

[lindsayh]

Is there somewhere I could post an actual video of my form? I watched all the vids after scoring a brilliant condition Model D only 6 months old. First row today, 5000 m at a fairly easy pace (27 mins). I don't know what my drag was.

Welcome and that is a good start as James has said. The erg is a great training tool. Best to get into the habit of looking at the drag factor (not damper setting) to ensure you are not loading the weight too high. The most productive place to display a video (and it is a great idea) is on the Training sub forum above - just open a thread and post a link with a few details and you will get heaps of good advice. If you search the threads there you will see a lot of good "newbie" advice about technique and training.

[LeksUnicorn]

Well done on all counts. Keep at it.

If you rowed the 5k at 23 strokes per minute or less, your form is probably OK.
If at higher rating, see
https://www.concept2.com/indoor-rowers/ ... que-videos
which shows the rowing action and the recovery sequence (hands away, then swing, then slide).
This technique is standard rowing, aiming to make the legs do most of the work. The words are useful too.

Thanks for your reply. Yes I did watch that video. After doing some reading yesterday I realised my drag was definitely too high. I cruised in at about 24 min today being mindful of some comments I read about not going too fast.

I feel comfortable and am checking in the mirror, whilst I'm a bit of a noob to rowing other than gym work I am not to exercise. I'm normally pretty particular about form though it seems I am doing ok.

For my home workout, since gym has been too hard to get to as a single working Mum I am doing that plus about 15 mins of HIIT style training with kettlebell or medicine ball, jump rope, body weight etc.

I might try gradually increasing the length that I row? eg 45-50 x 5 a week for weight loss? Just getting a feel for now.

[LeksUnicorn]

Is there somewhere I could post an actual video of my form? I watched all the vids after scoring a brilliant condition Model D only 6 months old. First row today, 5000 m at a fairly easy pace (27 mins). I don't know what my drag was.

Welcome and that is a good start as James has said. The erg is a great training tool. Best to get into the habit of looking at the drag factor (not damper setting) to ensure you are not loading the weight too high. The most productive place to display a video (and it is a great idea) is on the Training sub forum above - just open a thread and post a link with a few details and you will get heaps of good advice. If you search the threads there you will see a lot of good "newbie" advice about technique and training.

THank you - yes I realised after doing some further reading my drag was definitely too high. I reduced the damper today and think I had it about right. I think I read somewhere 110-120? I had it around 120 today anyway, yesterday certainly would have been higher.

[jamesg]

I cruised in at about 24 min today being mindful of some comments I read about not going too fast.

Cruised? 24 whether minutes per 5k or strokes per minute is fine. Both together would be a nice combination; and 23 highly respectable.

For my home workout ... working Mum ... plus 15 mins of HIIT ... kettlebell or medicine ball, jump rope, body weight etc..
increasing ..eg 45-50 x 5 a week ?

Sounds plenty already. Do just whatever you like. Being fit lets us do almost anything, even play the piano.

[LeksUnicorn]

I cruised in at about 24 min today being mindful of some comments I read about not going too fast.

Cruised? 24 whether minutes per 5k or strokes per minute is fine. Both together would be a nice combination; and 23 highly respectable.

For my home workout ... working Mum ... plus 15 mins of HIIT ... kettlebell or medicine ball, jump rope, body weight etc..
increasing ..eg 45-50 x 5 a week ?

Sounds plenty already. Do just whatever you like. Being fit lets us do almost anything, even play the piano.

Ok great thank you for the feedback.

That’s heartening. My old knee just doesn’t like running so much anyone. It was like 24 30 seconds or something for the 5k.

I was sure to check my drag factor this time it was 115, is that about where I should aim?

I was thinking now of trying this interactive weight loss program I saw posted. I put in my goal and it spat out at 7 week program which is kind of cute! But might just spend a week getting comfortable with 5000 or even 7000 first.

For the breaks with a program like that (E.g. first day is 4 x 9 mins at moderate work) I suppose I pause the pm5 or something? Does that then give me a whole session? I

[lindsayh]

That’s heartening. My old knee just doesn’t like running so much anyone. It was like 24 30 seconds or something for the 5k.
I was sure to check my drag factor this time it was 115, is that about where I should aim?
I was thinking now of trying this interactive weight loss program I saw posted. I put in my goal and it spat out at 7 week program which is kind of cute! But might just spend a week getting comfortable with 5000 or even 7000 first.
For the breaks with a program like that (E.g. first day is 4 x 9 mins at moderate work) I suppose I pause the pm5 or something? Does that then give me a whole session?

DF115 would be a good place to be - you could still fiddle a bit to find a sweet spot but I suspect you have probably found it.
The training plans at ISS are a good place to start and can be used in all sorts of ways - just have to do what you are told which is good.
You can set up the interval sessions on the PM - it is all explained on the C2 site but just go to New Workout >> Intervals Time and enter the details for the active and the rest and it counts the rest time down for each interval and it is recorded in memory with accessible details.