Expectations!

[Johnny6162]

I've just been back rowing a week now and have completed Week 1 of the Interactive weight loss programme. I can already feel myself getting back into it and have been pleasantly pleased with early weight loss.

I'm looking forward to the mix up once a few faster and shorter rows get introduced.

[Erik A]

Way to go Johnny.
I've had to stop rowing as I'm in constant pain with my arm. Back to the docs tomorrow. Hoping he can sort me out but not very hopeful
But I've taken up walking as my alternate fitness machine. And doing about an hour a night. Miss the erg though.

[Johnny6162]

Hi Erik,

Sorry to hear that. Is it a long term Injury?

[Erik A]

Looking like it's going to take a while to sort out. Had it in varying degrees for the last couple of months but now it flairs up when I lift with my left arm. Even holding a book when reading agrevates it. Not 100%sure how I did it but think it was when I started introducing weights and did some bicep curls incorrectly. Dr wasn't much use last time I went. Just hope he can do something other than prescribe anti inflammatory pills

[Dangerscouse]

Looking like it's going to take a while to sort out. Had it in varying degrees for the last couple of months but now it flairs up when I lift with my left arm. Even holding a book when reading agrevates it. Not 100%sure how I did it but think it was when I started introducing weights and did some bicep curls incorrectly. Dr wasn't much use last time I went. Just hope he can do something other than prescribe anti inflammatory pills

That's bad news mate. Easier said than done but try and stay patient

[Erik A]

so the dr as expected didnt know squat but have been referred to an orthepedic surgeon for further investigation and MRI scans etc... probably going to hurt my wallet more than my arm hurts

[Johnny6162]

Best to get it sorted though Erik.

Good luck

[Erik A]

i have my appointment wit the specialist on the 15th... cant come soon enough as my arm is getting worse. can barely carry anything with that arm now and am in constant pain pretty much 24/7

[johnlvs2run]

my arm is getting worse. can barely carry anything with that arm now and am in constant pain pretty much 24/7

Practicing slow movements and low tension holds with no weights can be helpful.
For example, lift your arms slowly, hold them overhead in an extended position, lower them slowly,
relax and repeat. Instead of putting pressure on your biceps, use opposing movements that help them to heal and relax.

[rascott]

Hi all - interesting thread and good luck with everyone's efforts. I'm usually to be found over on the Pete Plan forum but I can see me running out of steam on that in about 6 weeks (2 more cycles) so might have a go at the interactive weight-loss program you guys are following.

I've input my numbers and its giving me an 11 week plan, 5 days a week, to drop the 10kgs I would like to lose (96 kgs down to my "fighting weight" of 86 which would be a BMI of 25). The sessions look pretty challenging as I do find I need to be working quite hard to get my HR up to 130 or 140. I also like the way of judging recovery at twice resting HR...

Anyway I'll check back once I've squeezed all the progression I'm going to get on the PP (which I can recommend to anyone who fancies a change).

Unfortunately, its mainly about diet - I have found that cutting out the crap (incl alcohol) during the week but having what you like Fri eve- Sun eve produces good results if you can stick to that regime. We all know what the crap is...

[ukaserex]

Well, it's the first day of a new week in the Middle East, and despite wanting to go another day without rowing, I downloaded a programme based on my weight etc from the Interactive Weight Loss Programme and gave it a go.

Having only used the erg for 500 metre warm ups over the past 11 years, I was blowing like a train even during the 10 minute warm up but my breathing steadied and I completed the warm up to then carry out 3 x 6 minute AT and a 10 minute warm down.

The advice does tend to point towards long and steady but I'm hoping this Interactive Weight Loss Programme is an ok programme to follow?

I feel better for getting it out the Way! Onwards and upwards!

Opinions will vary.
I'm a yankee, so I use the odd Pounds/ounce measurement system. I was 250#'s or so, and I started rowing and have lost 40-50#'s depending on how hydrated I am when I weigh myself. Lately, been 205#'s in the mornings upon waking.

But - when I say I started rowing, I haven't done these long 20-30 minute rows. I've blended weights and rowing into the same workout.

For example: a 5k countdown.
I set the rower up for a 5k row. Then I row for 3 minutes, and after 3 minutes, I get off the rower and do 10 burpees or 20 squats, row for 3 minutes, and do 20 burpees or 20 sit-ups, row for 3 minutes, and do 20 burpees or 20 push-ups and repeat the cycle until I'm done with the 5k.

Other days in lieu of body weight calisthenics, I'll do weighted deadlifts, front squats, weighted rows, overhead presses, curls and planks.
The only limit is the imagination.
If your goal is to get better at rowing, by all means do the long, steady state rows and focus on your technique! But, if your goal is fitness, I believe you'll have far superior results in the short run doing Tabata type sprints/recovery. In fact, I know with 100% certainty that you would have better results than long steady state rows - provided you do enough of them.

Sprinting for 16 minutes will absolutely torch fat off of you - but obviously, if you row for an hour as opposed to 16 minutes, you'll burn more in that hour. But, I would put the 16 minutes of tabata (two rounds of 8) against a 25-30 minute steady state, slow row as a winner in the fat burning contest.

Sadly, I can only base that off of anecdotal evidence, my own experience. Wish I had a scientific study to back it up!

[Erik A]

my arm is getting worse. can barely carry anything with that arm now and am in constant pain pretty much 24/7

Practicing slow movements and low tension holds with no weights can be helpful.
For example, lift your arms slowly, hold them overhead in an extended position, lower them slowly,
relax and repeat. Instead of putting pressure on your biceps, use opposing movements that help them to heal and relax.

been in to see the specialist and booked for an MRI this friday with a follow up specialist next thursday. hopefully this will see a result in whats wrong and a program put in place to rectify. pain has eased off to a constant dull throb with occasional knife like stabs in inner elbow when i do something that puts the arm at an odd angle.
when i exercise the arm its a lot of pain initially then it eases off to no pain after about 10 mins.... once complete the severe pain returns after a couple of hours and the next day i may as well only have one arm. hence i have stopped all exercise apart from walking. so far its now been nearly 2 months off the rower and i missed out on the NZ national indoor rowing event that happened this last week. its looking like i will also miss the masters games next feb unless i get a drastic improvement in use.

[johnlvs2run]

when i exercise the arm its a lot of pain initially then it eases off to no pain after about 10 mins.... once complete the severe pain returns after a couple of hours and the next day i may as well only have one arm.

Exercising through injury pain is never a good thing to do. Conversely, complete rest is not progressive.
Instead of these, you can exercise very gently, only to the point of pain and then stop, which is only a little when beginning.

Icing helps greatly, especially with water, for reducing inflammation and pain, strengthening and healing the tissues.
Never use heat on injuries as that would cause the opposite effects, increased inflammation, weakened tissues and prolonged injury.

For example soak a wash cloth in a container of ice water, apply the cold water to your arm for a moment to numb the pain,
and then exercise as previously mentioned. At the beginning the goal is only to move from one position to another with no pain.

The process can be repeated, gently and slowly, many times in a day, only gently to the point of pain and then stopping.
Healing takes time. However, you should be able to see your day to day progress, by extension of your movements with no pain.