New Rower Needing To Lose Weight

[clouddancerss]

I have a Concept 2 Model D, which I got not too long ago, mostly for weight loss. I have worked up to 30 minutes a day, at about 27-28 strokes per minute, and am wondering, is that the best way to lose fat? I have read some other posts here, which seem to support doing longer workouts at less intensity, for fat loss, and i feel that since I'm older(53), and have some lower back problems, this is better for me too, rather than do hard intervals, and risk injury. Is 30 minutes enough to be effective? I think 60 minutes might be too much for me, but i could work up to 45 I'm sure.Of course, I am tightening up my diet, and also do a strength workout with bands, and knee bends, as well as some ab work. Thanks!!!!

[Kevlar281]

I think it’s different for everyone so I’m a bit hesitant to offer advice. But this is what worked for me. I logged everything I ate for about two weeks and then figured out what I had to do to cut 500 calories each day from my diet. It took me awhile to work myself up to be able to consistently row 10,000 meters. For Christmas I bought myself a rather expensive scale but I wanted to be able to accurately monitor my weight loss without any guess work. Doing 10,000 meters 5 days a week since January 5th and making healthier choices (not dieting) I have lost 24 lbs.

[PJM]

Hi Susan and welcome to the world of rowing.
Weight loss and the way to achieve it is highly individual and varies from person to person.There are many opinions on just what method to use to achieve your goals.I am a certified Personal Trainer and have "prescribed"
quite a few weight loss/fitness programs.You sound like you have a few limitations and they need to be considered when you start your journey.Just be consistent..that is key.Try to row at a pace that is comfortable and yet taxing..get your heart rate to a point that you feel you are doing something yet not so fast that you feel out of breath .Rowing for long periods is ok..and rowing short hard rows is ok too.They each have their merits.Be sure to cross train..don't make rowing your only activity so you get bored.Try intervals ..spurts of energy alternated with slower more controlled rowing.
Motivation is an issue and we here at Concept2 have teams and challenges to offer daily motivation and group support.
Right now there is March Madness..an individual challenge.
Then there is a team challenge..the World Rowing Challenge.I am the team captain of TEAM TIMBUK2.We are an open team and you are welcome to join us and add your meters to our team.We expect no set amount of meters..just what you row and it makes you accountable and then you will row each day.
I hope that I have helped you..I know that there are dozens of very caring and helpful rowers here at the forum.You will get many pointers..just use them to fit your individual goals.


Pat
Team Captain
TIMBUK2/TimbukTOO

[Montanaandy]

Susan:

I am around the same age as you (few years younger) and I have injuries (hip, knee) that really have forced me to row longer pieces strapless instead of the shorter more intense pieces which I did for years on the erg when I was younger.

From a weight loss or weight control standpoint I have both lost a fair amount of weight by rowing the longer pieces at a pace that is not quite as intense but intense enough that I have worked up a good sweat each time. I row so I can eat everything that I like to eat, the wine that I like to drink

The other thing that I personally like about rowing the longer pieces is that I know that I can get through the longer piece, albeit some days a lot faster/slower than other days depending on how I feel, work and family situations. On the shorter pieces I felt more "pressure" to attain a certain time and I knew that I would often be wiped out after I finished. That was OK when I was in my 20's but I am approaching 50 and personally don't want to do that anymore.

I myself can only manage around 40K per week at around 35-40 minutes per session (generally 9-11K Mon-Thu.) so your 30 min x 27-28 SPM is great. The key is to stick with it so that it becomes routine. I try to row at around the same time each time schedule permitting and I have my ipod ready with my playlists. You will find that the weight will come off fairly quickly.

[magenta3604]

Hi All,
I kind of asked the same question about 3 weeks ago because I need to drop 25 lbs (and of course tone the back end) and someone pointed me to the following link:

http://www.concept2.co.uk/weightloss/interactive.php

I've been following it and based on what it says for my individual plan I am to do 20-24 SPMs for the next 5 weeks with different intervals and times for each session. After the first 5 weeks it will change to 24-28 SPMs every other session and so forth with different intervals and times for each session. The 20-24 SPMs seem to be slow (not doing a race) BUT it helped me focus on my form to make sure that my back is straight, my wrists are not bent, I'm sucking in my gut, and so forth.

For example, my first session was 2 intervals at 18 minutes each with an average SPM of 23 (damper setting at 3-4); that took me about 44+ minutes to complete, which included the warm up and the cool down. Today's session was 2 intervals at 22 minutes each with an average SPM of 24; that took me just over an hour to complete, which included the warm up and cool down.

So I'm curious to know if the 20-24 SPMs is good enough to start for a the first few weeks and then go for the gusto afterwards? Does it depend on the damper setting to get the most of your work out to burn fat and lose weight? It seems that 3-4 is too easy for me and with that I just want to go as fast as I can.

Any suggestions or opinions?

Patti

[Bob S.]

So I'm curious to know if the 20-24 SPMs is good enough to start for a the first few weeks and then go for the gusto afterwards? Does it depend on the damper setting to get the most of your work out to burn fat and lose weight? It seems that 3-4 is too easy for me and with that I just want to go as fast as I can.

Patti :D

Patti,

A word of caution here. I assume that, when you say that you want to go as fast as you can, you mean at as high a stroke rate as possible. A high stroke rate seems fast, but it is the pace that tells you whether or not the erg is simulating a fast or a slow boat.

If you are rowing at a 20-24 spm stroke rate and driving hard with the legs, you can maintain a fairly fast pace (i.e. low time/500m) and you can also dash up and down the slide at 35-40 spm with a weak drive and not have a very fast pace at all.

At 20 spm, it takes about 1 second from the catch all the way through the drive and into the recovery to the point where the hands are out past your knees. then there are two seconds to slowly move up the slide to make the next catch. Another important point is to make sure that you are using the full distance on the drive. Often increasing the stroke rate results in taking shorter, less effective strokes.

Bob S.

[bloomp]

After serious weight loss after starting crew in high school, I can attest to the benefits of erging and I'll share what's worked for me (my story will be on Oprah someday, possibly, doubtfully).

Long rows to boost your cardio health are the best. Not only do you burn a ton of calories, but you feel extremely accomplished once you've finished. Especially after you find YOUR pace for a piece like a 10k, 15k, 60 minutes, and can hold that, you will feel excellent.

Weight loss is great on its own, but rowing tends to ignore a few muscle groups that don't look good untoned. Doing weight lifting on the side (especially immediately after a long erg piece) will keep your heart rate going strong and either tone or increase muscle size.

I am 25 pounds lighter than when I started rowing. I WAS 14, 5'3 and 170 - now I am 5'8, 145 pounds and 17. And best of all I still row in college now.

So follow the advice of everyone here and stick with rowing, but if you want to listen to what worked for me, just do long pieces.

[PJM]

I have to agree here..
Rowing is great and yes, there are a few muscle groups that get left out as much as we would all agree that rowing is both cardio and strength training.
Rowing is a pulling action on the upper body and a pushing motion with the lower body.We need to keep all our muscle groups in balance by adding a push motion to the upper body..that will work the pecs and other opposing muscle groups.Always remember that balance is vital..in the way we work our hearts as a muscle and the muscle groups themselves.We may have incredible backs and deltoids and weaker pecs and biceps etc.
Just my opinion.

Pat
Team captain

[Citroen]

I have read some other posts here, which seem to support doing longer workouts at less intensity, for fat loss,...

If I row for ten mins @ 2:15/500m and 25strokes/min I'll use n calories. (Where n detemined by the PM2/PM3/PM4 doesn't really match what my watch tells me). The actual numbers don't matter at all.

If I row for ten mins @ 2:00/500m pace and 25strokes I'll use (n+x) calories where x is the difference between a 2min split and a 2min 15 split.

If I row for 20mins @ 2:15 pace and 25strokes I'll use 2*n calories.

If I row for 20mins @ 2:00 pace and 25strokes I'll use 2*(n+x) calories.

Since all the calories I use to power myself up and down the rail tugging the chain come from either glycogen (or if I've reached the point when glycogen is exhausted from fat converted to glycogen) then the only way to utilise more calories is to row longer and/or harder. After exercise you'll replace your glycogen from food.

When it comes to weight loss that not just through exercise but it's also diet (smaller portions, less sugar, less corn starch).

Long and steady means you won't exhaust your glycogen stores as quickly and you won't fill your system with lactic acid (and other metabolism products), but you will only utilise a smaller number of calories over the same time period. So if you have the time and don't like ending up as a sweaty wreck then long and steady may be for you.

http://www.concept2.co.uk/weightloss/interactive.php gives a way to develop a program of rowing to help achieve your weight loss goal.

[magenta3604]

Long and steady means you won't exhaust your glycogen stores as quickly and you won't fill your system with lactic acid (and other metabolism products), but you will only utilise a smaller number of calories over the same time period. So if you have the time and don't like ending up as a sweaty wreck then long and steady may be for you.

http://www.concept2.co.uk/weightloss/interactive.php gives a way to develop a program of rowing to help achieve your weight loss goal.

Yes, I did find that link to be quite helpful because what I was doing before was over exerting myself and completely spent by the time I got done. Now I follow that program using the long and steady method and I can go for an hour or so without being completely burned out and i feel good at the end...somewhat accomplished if you will.

My main concern, like the original poster of this topic, is to BURN FAT. I'm only about 20-25 overweight but my fat percentage is really high...it's 34% and that is not good.

Thank you for the explanation, it is much appreciated

Patti

[davef]

You need to get the diet in order to lose weight. I think diet is far more important than exercise in weight loss.

I'm a fat man, 5'9" about 260-270 lbs depending on the day. I went from a year and a half of no exercise, to rowing 2-3 times a week in February to finishing the march madness challenge this month by putting in 160,000 meters spread out over once per day rows all of march. I'm feeling loads more energetic than before I got back into regular exercise, but because I didn't reign in my overeating I actually gained a couple of lbs despite doing what for me was a whole lot of exercise.

[nchasan]

You need to get the diet in order to lose weight. I think diet is far more important than exercise in weight loss.

You are more or less correct Dave. I would argue that BOTH are necessary. Just going on a diet will cause weight loss, but it is really important to lose fat and not muscle. Exercise while dieting maintains muscle mass and also has the benefit of increasing fat utilization at rest. More muscle consumes more fat. So you are right in this sense, you need to diet to lose weight, and you should add that you need to exercise to keep it off!

Neil