Hi! I am a new user on this forum so I'll introduce myself - Maureen
I am a former sweep rower, and have a Concept 2 Model C at home. I am now into competitive dragon boat paddling, and working out 3 days/wk with weights with a trainer at a gym. I want to use my erg at home on my "off" days to do my cardio workouts and to reduce body fat. I am looking for a good cardio routine to compliment my weight training. I have browsed the Concept 2 site for suggestions and also this forum, and would now like to ask what has worked for other people with similar goals as mine. Thanks in advance for your input!
Using Erg for cardio workout
- hjs
- Marathon Poster
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Re: Using Erg for cardio workout
row longer pieces between 20 and 40 min at average intenseti. 60/80 % off hartreserve(max - restrate= hartreserve).Maureen wrote:Hi! I am a new user on this forum so I'll introduce myself - Maureen
I am a former sweep rower, and have a Concept 2 Model C at home. I am now into competitive dragon boat paddling, and working out 3 days/wk with weights with a trainer at a gym. I want to use my erg at home on my "off" days to do my cardio workouts and to reduce body fat. I am looking for a good cardio routine to compliment my weight training. I have browsed the Concept 2 site for suggestions and also this forum, and would now like to ask what has worked for other people with similar goals as mine. Thanks in advance for your input!
I you train faily hard on the other days don,t overdo it on the rower.
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- Paddler
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- Joined: April 1st, 2006, 1:13 pm
Hi Maureen,
You have made a good choice of erging on a Concept2 to build your cardio capabilities.
IMO you should start with 20 min of continuous erging, and gradually, over the course of several months, increase the duration to reach an hour. In that way, you'll avoid injuries. There is great peril in wanting to achieve too much too soon! I speak from experience!
The intensities suggested by hjs are good. To calculate your training band, don't forget to add your resting heart rate to the 60% to 80% of your HR reserve.
On our Masters Swim Team, we have a 48 years old woman who competes in Dragon boat paddling. Her boat won two bronze medals last summer in the 40+ age group at the World Dragon Boat Championships in Berlin. She thinks that swimming complements quite nicely her paddling. So, that might be something to consider!
Good luck!
Francois
You have made a good choice of erging on a Concept2 to build your cardio capabilities.
IMO you should start with 20 min of continuous erging, and gradually, over the course of several months, increase the duration to reach an hour. In that way, you'll avoid injuries. There is great peril in wanting to achieve too much too soon! I speak from experience!
The intensities suggested by hjs are good. To calculate your training band, don't forget to add your resting heart rate to the 60% to 80% of your HR reserve.
On our Masters Swim Team, we have a 48 years old woman who competes in Dragon boat paddling. Her boat won two bronze medals last summer in the 40+ age group at the World Dragon Boat Championships in Berlin. She thinks that swimming complements quite nicely her paddling. So, that might be something to consider!
Good luck!
Francois
49, 5'10.5" (1.79m), 153 lbs (69.5 kg)
1k 3:19.6 | 2k 6:42.8 | 5k 17:33.8 | 10K 36:43.0 | 30' 8,172m | 60' 16,031m
1k 3:19.6 | 2k 6:42.8 | 5k 17:33.8 | 10K 36:43.0 | 30' 8,172m | 60' 16,031m
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- Paddler
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- Location: Wooster Ohio