Long term fitness and fat loss

[RogerTheRower]

Hi all. For long term fitness and fat loss is it better to do low intensity steady state UT2 or high intensity interval training UT1/AT on the rower?

For steady state what heart rate zone should I aim for? How many watts do people normally achieve doing steady state?

Thanks

[Dangerscouse]

Hi all. For long term fitness and fat loss is it better to do low intensity steady state UT2 or high intensity interval training UT1/AT on the rower?

For steady state what heart rate zone should I aim for? How many watts do people normally achieve doing steady state?

Thanks

Ideally you want to combine the two, as they work in synergy together. Low and slow will burn more fat, but fast and hard will help keep you sharper. Everyone is different, but what has worked very well for me is 80% slow and 20% fast, but you need to be mindful of how you're recovering to confirm if this is the right mix.

For your UT2 HR it really depends on your max HR. There isn't a consensus but I like to vary my steady state with most of it at circa 70%, some of it at 75% and some at 80%.

Don't worry about watts as this is very dependent on your experience, and this could be misleading and demoralising if you are aiming for a specific wattage, but you're not there just yet.

[jamesg]

Rowing is not as simple as it looks, so first learn how it's done, if possible afloat. The stroke must have certain qualities that do not simply fall out of the sky. This stroke will let you work hard without injury and so keep fit, for the rest of your life.

Exercise is necessarily longish, 2-3h a week, and 50 years at least from beginning to end, so has to be at a sustainable level. Short sharp work is very useful, but not a fat burner.

You can get fit on anything over 1W/kg; better 1.5, and 2 will seem low in a few months time. All at low ratings. kg is BMI 23-25 weight.

[MiddleAgeCRISIS]

Hi all. For long term fitness and fat loss is it better to do low intensity steady state UT2 or high intensity interval training UT1/AT on the rower?

For steady state what heart rate zone should I aim for? How many watts do people normally achieve doing steady state?

Thanks

I have lost 3 stone by low intensity rows for 1 hour in the morning and 1 hour in the evening. Morning rows are fasted.

I personally dont think you can sustainably HIIT on a daily basis at a volume that loses weight. My intensity level means i can sustain volume.

I do note though that after say 600, 000 m done in a month , i do feel stressed and i need to throw in a HIIT work out to burn the stress out.

I've also noticed that LIIT can really reduce your performance in a central governer type way. You go slow on a daily basis and stuff forgets to fire.

So from my perspective id say do a load of LIIT and chuck in a session every week or fortnight to keep your power up.