Row training for weight loss

[khazak]

Hello there,

My currently weight is 84 kg for 1,76m, i'm trying to loose some fat and improve my heart.
So i started to row like 3 weeks ago with 2-3 sessions every week.



This is my last session, i want some advice to know if this is the right direction, if 9400m in one hour isn't bad or if i have to push more (always i think).

Thanks.

[Tenshuu]

That's a GREAT start---- However:

Your stroke rate in the top right corner reads 75..... Have you looked at any videos showing "proper" form on the Concept2 rower? That stroke rate seems to me like you were flailing very fast for an hour. Training for 1 hour for weight loss, you should be around 18-22 SPM - strokes per minute. Most of your work done on the Erg should be with explosive leg drive, and a little bit of arms to bring the handle to your chest near the end of the drive - then you can relax for a moment and then reach forward to begin another strong stroke.


You should change your monitor units to show your x:xx/500m pace. Don't focus too much on the calorie screen, it's not going to give you a fair judgement of energy burned, you're gonna want to see numbers besides total distance that can give you a feel for progress - and Pace is a great one.

I think a great goal to start off at for you would be ~10,000m - 12,000m in one hour. Those goals are definitely attainable for you.

Most of the folks here use Pace as a measurement of their workout, and a rare few primarily use watts - which is calculable from pace and vice versa.

Your height/weight are VERY similar to mine, I've got an inch of height on you and I'm closer to 86.5kg. Not sure about your age though, I'm 29, and I can tell you some of the "older folk" of similar size on here have much better numbers than I do, so improvement will definitely come.

Spend at least 45 minutes at a pace where you can breathe through your nose or have a conversation and you'll build a strong aerobic base, and simultaneously work on burning off some fat cells.

Hope this helps!

Hang around man, lots of helpful information on this forum.

[Dangerscouse]

Great post Tenshuu. Not much else to add to that

[Allan Olesen]

That's a GREAT start---- However:

Your stroke rate in the top right corner reads 75....

I don't think that is statistics for the session, only for the last stroke of the session.

The very high stroke rate appears when the handle has been down for some time, and you pull one stroke after that. The reason is that the PM only registers the time for a half stroke (from catch to finish, instead of a full stroke from finish to finish) and then divides that time up in one minute.

[khazak]

Thanks for your feedback

Yes the stroke rate when i stop rowing climb a little bit.

You have more informations in my last session. And i'm 25 just in case.

[Tenshuu]

Thanks for your feedback

Yes the stroke rate when i stop rowing climb a little bit.

You have more informations in my last session. And i'm 25 just in case.

Nice row. How did that feel for you?

If you back out to the main screen, choose the memory option, list by date, and choose your recent workout.

This will bring up a screen showing your pace, stroke rate, and if you're using a heart rate monitor your heart rate throughout the entire workout. This information is easier for us to see how you're session progressed.

I forgot to bring up drag factor in my original post.
From the main menu, select more options, then select "display drag factor". Row 5 or 6 strokes and see what number is displayed - you should adjust the damper on the flywheel lower or higher to get it within the range of 100-130, whichever feels most comfortable, and you might have to adjust it a few times before you find that sweet spot.

But finally, to reach your goal - try to be consistent about getting on the erg a few times a week, you'll see and feel improvements within a few weeks for sure.

[khazak]

I feel it good, i thought i could go further but its hard in a session of 1 hour to estimate how much you have to row in order to reach one hour.

If you back out to the main screen, choose the memory option, list by date, and choose your recent workout.

This will bring up a screen showing your pace, stroke rate, and if you're using a heart rate monitor your heart rate throughout the entire workout. This information is easier for us to see how you're session progressed.

Seems difficult i dont workout home so i'm not on the same device every time. But a rate monitor could be a good idea, i have to see which are compatible with the concept 2.

3min/500m is a "decent score " for one hour session, i dont know ?

[hjs]

Look here https://log.concept2.com/rankings

Think your technique needs work, very much suspect you not to finish your stroke. Instead of fully pulling in the handle, you break your knees early, in running terms atm your are walking not running.

[Tenshuu]

3min/500m is a "decent score " for one hour session, i dont know ?

hjs is probably right that you'll still have to work on proper technique. Here's a great video for reference!
https://youtu.be/zQ82RYIFLN8

I feel it good, i thought i could go further but its hard in a session of 1 hour to estimate how much you have to row in order to reach one hour.

When you are on the main menu of the PM5 monitor, you can go to "Select Workout" and choose "New Workout" . You can setup a workout to be a Single Distance of however many meters you choose, OR Single Time to setup your workout for a time of your choosing (in this case, 1 hour). Even better, if you setup the Single Time workout for one hour, during your session you will see a "Projected Finish" field at the bottom of your screen, telling you how many meters you're projected to row by the end of the session based on your current immediate pace.

Seems difficult i dont workout home so i'm not on the same device every time. But a rate monitor could be a good idea, i have to see which are compatible with the concept 2.

Bluetooth Smart and ANT+ devices are compatible - Here's a link directly from C2 suggesting a couple of heart rate monitors - I want to stress that it's not necessary to purchase a heart rate monitor, you can definitely do your workouts just based on perceived effort. There are other HRM besides the ones in the link below that will work, if you find one you like, feel free to ask here as I'm sure someone has experience with it or at least secondhand knowledge of compatibility.
https://www.concept2.com/skierg/accesso ... -equipment


You can do this after you finish your next workout, it's automatically saved in the memory even at the gym. Not requesting you to go find the machine and try to find your workout again, that could be difficult depending on how popular the machine is at your gym. Just remember after you finish your workout to go back into the memory log, choose the workout you just did, and snap a quick photo of what it shows. You'll see something very similar to this (Last night's training sessions):

[khazak]

Thanks i will try this.

I think my technique is'nt bad (can be better surely) but off course its difficult to judge myself. I will try to workout harder, its my second session of one hour and i feared to start to hard and stop after 30min.

I will keep you in touch thanks for the help.

[Tenshuu]

Thanks i will try this.

I think my technique is'nt bad (can be better surely) but off course its difficult to judge myself. I will try to workout harder, its my second session of one hour and i feared to start to hard and stop after 30min.

I will keep you in touch thanks for the help.

1 hour is for certain a long time on the erg starting out, but if you aren't feeling sore or drained the following morning, you're probably OK to increase the intensity a little bit. I think you're being properly cautious in that worry. Many people start at 10-15 minutes at a time until they are used to the volume (total meters).

Rowing uses a lot of energy from lots of muscles, much more taxing than jogging or cycling at the "same intensity" if that were a comparable metric.

Any time bud!