Existing fat burn programs I can enter into PM?

[MadsNilsson]

Been ill for a year and need to loose weight - want PM to drive me through it
I have just bought a Concept2 with pm3 (upgrading to pm5). Due to illness, I haven't been able to exercise for a year. The only concept that works for my condition is actually - concept! I love it.

Though I find it hard to program the pm - and want to loose weight. Is there any good programmes (samples) to program it with? I would, for example, love to do long row-session (40 min?), broken up by intervals?

I haven't ever trained, other than swimming and biking, and do not have any competance on training programmes.

My goal is to loose weight 10 kilos. I am 187 cm and weighs 209 lbs (95,2 kg). I want to loose 10 kgs and would like to row each day (maybe not sunday?). I am very motivated and have lived on this row machine the last 4 days. I use to row 10 min in the morning - 30 min + in the evening.

Any advice would be deeply appriciated, searched for programmes + Concept2 - but what I find is PDFs saying; first 2 min of this, then 5 min of this etc. I would love to have my monitor saying this to me. Possible? I there a board where people list their PM-custom settings?

Thanx a lot in advance.

[Citroen]

https://thepeteplan.wordpress.com/beginner-training/
http://indoorsportservices.co.uk/training/interactive

[mg6682]

Unfortunately, you'll have to program your own workouts. There is all sorts of good information at the general tips and information area of Concept 2's site - http://www.concept2.com/indoor-rowers/t ... l-training Workouts, how to program, etc.

[dwalk]

Remember diet is 70-80% of weight loss. Exercise gets you into shape and the erg is a great way to do that.

[MadsNilsson]

Thank you for valuable input. Citroën: I am interested in the Pete plan, but not sure if I am to do all sessions listed for the first week each day? Or spread out? Any suggestions? Thx. Have a nice Sunday.

[Citroen]

You can trim it down by dropping one long steady distance and one sprinty session per cycle.

[jamesg]

Though I find it hard to program the pm

Just get on and pull, using HR to govern level. 10k a day will get you fit. 20k a day might help lose weight. It's the same as walking fast, where 5-10k a day is what's needed, but we avoid the hail and snow.

First erg target level is around 2W/kg at low rating, with low drag (90-110) so that the pull is quick and long to let you use your legs. Using an ideal BMI and your height (23/187) gives 80-85 kg, so initial target is 160-170W, low rating (spm): 20. Ease into it as slowly and carefully as you like: getting fit is a growth function and can't be rushed.

Hard work on the erg requires style as to C2 specification so that the legs do most of it:
technique video http://www.concept2.com/indoor-rowers/t ... que-videos

[MadsNilsson]

Just get on and pull, using HR to govern level. 10k a day will get you fit. 20k a day might help lose weight. It's the same as walking fast, where 5-10k a day is what's needed, but we avoid the hail and snow.

First erg target level is around 2W/kg at low rating, with low drag (90-110) so that the pull is quick and long to let you use your legs. Using an ideal BMI and your height (23/187) gives 80-85 kg, so initial target is 160-170W, low rating (spm): 20. Ease into it as slowly and carefully as you like: getting fit is a growth function and can't be rushed.

Hard work on the erg requires style as to C2 specification so that the legs do most of it:
technique video http://www.concept2.com/indoor-rowers/t ... que-videos

Hi Jamesg: Thankyou - 20k should make me lose weight. I understand I have to work harder. I row 7 days a week - started out with 5000 in 23.30, add 100 metres every day. Had some days rest (2), started up again at 5500 - now at 6700 in 30.30 mins. HR: 155 (avr).

I am interested in what you say about First erg target level, but as a newbee I do not understand what you say completly: Could you just give me an advice on the watt for every stroke/how long/damper setting and so on - thank you so much in advance.

Anyway - In ten days I have lost 3 kgs - and see my body is more toned. I also add on 2 sets of push ups. But that said -I am COMPLETELY exhausted when finished. I love it .

[jamesg]

Low drag means damper setting 2-3 maximum, drag factor around 100.
160W at rate 20 means each stroke is worth 8 Watt minutes, a reasonable amount to start with.

Low drag helps you pull long strokes, making the legs do their bit. Low rating lets you keep going.