Hello all!
My first post.
I am still new to rowing, but have been training 6 days a week for the past few weeks. I have been taking it easy, with steady increases in difficulty, with visible improvement. I am now consistently rowing for 13 minutes, averaging a 2.20.7 split on a damper of 4. Well, thats what I rowed yesterday, and I'm sure it will improve today!
Very Happy
Here's the thing. I recently left a boyfriend in London where I had been living for eight months and am now back in the middle of Illinois. He is coming to visit at Christmastime in 13 weeks (Eye rolling? Perhaps! Smile ).
He is a rower, and has been giving me advice up until now.
Now, I would love some help from others so that I can "Wow" him with my toned legs, great abs (a particular problem at this time!) and fantastic body! (Note some sarcasm - but I can do it, right?! Wink )
I am very tall, 6ft and weigh 150 pounds and am 20 years old. I am eating fairly sensibly, I just need some motivation.
Abs are a big problem! Although already slim, I would like to lose another 10 - 15 pounds. Plus, I would love to know what a woman my age would be rowing at if they were on a collegiate crew. I'm extremely competitive and think this would be a motivation for me to continue getting those numbers down.
Any ideas for the time frame I have? I would be most appreciative.
Thanks everyone!
13 Weeks and Counting
13 Weeks and Counting
Kind regards,
Laura
Laura
I can't answer all of your questions, but here are a few of my opinions.
1) Generally, if you are looking for fat loss, you'll have to go longer than 13 minutes in a session. Generally, the body doesn't switch over to fatty acid as a source of energy until 20 minutes or more into a workout. What you'd be getting with shorter workouts is a burn of your glucose and glycogen only, then an hour after the workout you are starving and find yourself eating to replace the calories you burned in a 1:1 ratio (i.e. no weight loss). If you can't row more minutes per week, at least bunch them (40 minutes every 3rd day).
This advice from someone who lost 75 pounds on the erg (261 -> 186) in 9 months (of course I was doing 40-45 minutes 4-5 times per week).
2) Although the erg or boat is "ok" for the core, you'll probably want to add some core specific exercises. Crunches (with the knees elevated), back work, etc. all on a mat would be a good start.
3) On that note, visible abs (or the appearance of veins running over the muscles) will generally require a body fat percentage of <10%. Is that healthy in a young woman? It seems to me that being 6' and <140 lbs would be really pushing it into the super thin category. You'd probably go an-ovulatory (if you aren't already) (I'm an M.D.). Maybe your boyfriend wants something to hold onto? We don't want him getting papercuts when you're being amorous, do we?
1) Generally, if you are looking for fat loss, you'll have to go longer than 13 minutes in a session. Generally, the body doesn't switch over to fatty acid as a source of energy until 20 minutes or more into a workout. What you'd be getting with shorter workouts is a burn of your glucose and glycogen only, then an hour after the workout you are starving and find yourself eating to replace the calories you burned in a 1:1 ratio (i.e. no weight loss). If you can't row more minutes per week, at least bunch them (40 minutes every 3rd day).
This advice from someone who lost 75 pounds on the erg (261 -> 186) in 9 months (of course I was doing 40-45 minutes 4-5 times per week).
2) Although the erg or boat is "ok" for the core, you'll probably want to add some core specific exercises. Crunches (with the knees elevated), back work, etc. all on a mat would be a good start.
3) On that note, visible abs (or the appearance of veins running over the muscles) will generally require a body fat percentage of <10%. Is that healthy in a young woman? It seems to me that being 6' and <140 lbs would be really pushing it into the super thin category. You'd probably go an-ovulatory (if you aren't already) (I'm an M.D.). Maybe your boyfriend wants something to hold onto? We don't want him getting papercuts when you're being amorous, do we?
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Thank you very much for your reply. Your answers are very factual and backed up with experience - both most appreciated.
1.) I'm working on increasing the time I row every week. This week I have started on 16 minute rows. In addition to this continuous, timed rowing, I will also sit on the erg and do 4 x 500m/1 minute rest afterwards or a 15 - 20 minute run on the elliptical machine or bike.
Plus, you are quite right, even now, I come home with my tummy growling for breakfast! I will try to be careful about overeating to replace the calories.
You weight loss is extremely impressive and you should be really proud. It's difficult to keep up with motivation.
2.) I am doing at least 100 crunches a day. Knees bent, not bent etc. It doesn't seem to be cutting it. Your note on <10 percent body fat is something I had not taken into account, and you are quite right. Not sure how to healthily overcome this obstacle!
Thanks again for all your help - it's so nice to hear such thoughtful comments
1.) I'm working on increasing the time I row every week. This week I have started on 16 minute rows. In addition to this continuous, timed rowing, I will also sit on the erg and do 4 x 500m/1 minute rest afterwards or a 15 - 20 minute run on the elliptical machine or bike.
Plus, you are quite right, even now, I come home with my tummy growling for breakfast! I will try to be careful about overeating to replace the calories.
You weight loss is extremely impressive and you should be really proud. It's difficult to keep up with motivation.
2.) I am doing at least 100 crunches a day. Knees bent, not bent etc. It doesn't seem to be cutting it. Your note on <10 percent body fat is something I had not taken into account, and you are quite right. Not sure how to healthily overcome this obstacle!
Thanks again for all your help - it's so nice to hear such thoughtful comments
Kind regards,
Laura
Laura
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Lincoln Brigham
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No, it wouldn't.I am doing at least 100 crunches a day. Knees bent, not bent etc. It doesn't seem to be cutting it.
In addition to reducing bodyfat, you should be working on ab exercises that are more difficult instead of developing more endurance with the easier ab exercises. You need strong abs, not endurance abs.
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Lincoln Brigham
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Most advanced ab exercises don't require machines. L-sits: http://media.crossfit.com/cf-video/L-hold.wmv, hollow rock:http://media.crossfit.com/cf-video/arch_rock.wmv, knees-to-elbows: http://media.crossfit.com/cf-video/Cros ... Elbows.wmv
Great! Really Helpful - thanks.
Tried some of these at the gym today, but I didn't feel much of a "burn". Will try again tomorrow while examining my technique more closely.
Again:
Tried some of these at the gym today, but I didn't feel much of a "burn". Will try again tomorrow while examining my technique more closely.
Again:
Plus, I would love to know what a woman my age would be rowing at if they were on a collegiate crew. I'm extremely competitive and think this would be a motivation for me to continue getting those numbers down.
Kind regards,
Laura
Laura
Laura,Lincoln Brigham wrote:Most advanced ab exercises don't require machines. L-sits: http://media.crossfit.com/cf-video/L-hold.wmv, hollow rock:http://media.crossfit.com/cf-video/arch_rock.wmv, knees-to-elbows: http://media.crossfit.com/cf-video/Cros ... Elbows.wmv
Try the third video Lincoln recommends. I do the "variation 2" that shows up at 52 seconds in the video, and am trying to work towards the earlier variations. Trust me, you'll feel the burn in one of these variations. The woman in this video could probably be shot with a .44 in the abs and the bullet would bounce right off her body.
Lincoln should know what he's talking about - there's a photo of him on another thread that is killer. I showed it to my wife last night and said "That's my goal".
Thanks for the links, Lincoln.
Tom
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Lincoln Brigham
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Have you checked out the rankings? These won't tell you specifically what women on college crews are doing, but it will give you an idea of what the competition in your age/weight group is for any of the events, from 500m to full marathons.Laura wrote: Again:Plus, I would love to know what a woman my age would be rowing at if they were on a collegiate crew. I'm extremely competitive and think this would be a motivation for me to continue getting those numbers down.
A source for college age scores (for just the 2K) would be the reports of the results of the collegiate categories in some of the major competitions, like the CRASH-B and the satellite races. If you Google Crash-B and search the website(s) for 2007 results, you should be able to find the numbers you want. BIRC results might be another place to find this, if BIRC has a collegiate category.
Bob S.
Also posted in the Womens Forum
dmthree wrote:
So the big questions...do you have a heart rate monitor? How long are you willing to remain on an erg? Are you doing this in a health club or at home? And what are you willing to do off erg?
DM
Well, as stated above, I got the lower back ache, rested a few days, became lazy, and haven't been on the erg for about 2 - 3 weeks now. However, I still have been going to the gym 4 - 6 days a week and doing 40 min cario sessions with weight lifting afterwards.
I am eager to get back on the erg.
I really like the post in the Training Forum about 30 minute ergs. One of the members thinks he's a "Whimp" because he has such a hard time with the 20 - 30 minutes. That's how I feel.
To answer your question:
I don't have a heartrate monitor for the erg. I am good about checking my heartrate when I'm on the elliptical though, and I can pretty accurately judge when I'm in a good heartrate zone. I also am a poor college student and can't afford a monitor. (My boyfriend has one and swears by it though).
I am willing to remain on the erg for awhile. I am EXTREMELY competitive, but tend to bash myself up if I dont row my personal best every time. Hence the reason I have a hard time getting past about 16 minutes (where I stopped last time). It is both my mind and body that gives in and gives up.
I have never been a very good athlete, and althought rowing personal bests, I am still "bad" compared to most others. For instance, my best mile time ever (Running), was 9 minutes flat...... ya! It's disheartening to not be able to even get close to "rowing with the best"
I am rowing at my universities gym. I am willing to get off the erg, and for the past few weeks have been doing a combination of running, tiny bits of rowing, cycling and running on an eliptical - all for about 40 minutes total.
!!! That was alot to soak in.
Responses greatly appreciated.
So the big questions...do you have a heart rate monitor? How long are you willing to remain on an erg? Are you doing this in a health club or at home? And what are you willing to do off erg?
DM
Well, as stated above, I got the lower back ache, rested a few days, became lazy, and haven't been on the erg for about 2 - 3 weeks now. However, I still have been going to the gym 4 - 6 days a week and doing 40 min cario sessions with weight lifting afterwards.
I am eager to get back on the erg.
I really like the post in the Training Forum about 30 minute ergs. One of the members thinks he's a "Whimp" because he has such a hard time with the 20 - 30 minutes. That's how I feel.
To answer your question:
I don't have a heartrate monitor for the erg. I am good about checking my heartrate when I'm on the elliptical though, and I can pretty accurately judge when I'm in a good heartrate zone. I also am a poor college student and can't afford a monitor. (My boyfriend has one and swears by it though).
I am willing to remain on the erg for awhile. I am EXTREMELY competitive, but tend to bash myself up if I dont row my personal best every time. Hence the reason I have a hard time getting past about 16 minutes (where I stopped last time). It is both my mind and body that gives in and gives up.
I have never been a very good athlete, and althought rowing personal bests, I am still "bad" compared to most others. For instance, my best mile time ever (Running), was 9 minutes flat...... ya! It's disheartening to not be able to even get close to "rowing with the best"
I am rowing at my universities gym. I am willing to get off the erg, and for the past few weeks have been doing a combination of running, tiny bits of rowing, cycling and running on an eliptical - all for about 40 minutes total.
!!! That was alot to soak in.
Responses greatly appreciated.
Kind regards,
Laura
Laura
Laura,
Just thought that you'd like a woman's perspective. I guess that everybody is different but for me just OTW rowing and erging has worked fine to get my abs defined. I've been back on it for about 2.5 yrs now, so it has taken some time but then I'm a little older and definitely more than 10% body fat.
What I find really important for core strengthening during rowing is technique. Especially if you're new to rowing: make sure that you have proper posture or you'll have a good chance of hurting your back rather than improving it. Strength (and tone) of the core will come from good acceleration towards the end of the stroke and a continuous movement of arms and back in the first part of the recovery. In OTW rowing, this is often called "swing" and it does feel like your abs act as springs (and that's what helps them
). To practice the feeling, row strapless and make sure to accelerate your strokes to the end. Can be very hard at first but didn't you say you are competitive...
Good luck,
Veronique
Just thought that you'd like a woman's perspective. I guess that everybody is different but for me just OTW rowing and erging has worked fine to get my abs defined. I've been back on it for about 2.5 yrs now, so it has taken some time but then I'm a little older and definitely more than 10% body fat.
What I find really important for core strengthening during rowing is technique. Especially if you're new to rowing: make sure that you have proper posture or you'll have a good chance of hurting your back rather than improving it. Strength (and tone) of the core will come from good acceleration towards the end of the stroke and a continuous movement of arms and back in the first part of the recovery. In OTW rowing, this is often called "swing" and it does feel like your abs act as springs (and that's what helps them
). To practice the feeling, row strapless and make sure to accelerate your strokes to the end. Can be very hard at first but didn't you say you are competitive...Good luck,
Veronique
Great!
Thanks for the advice. Will try this technique out tomorrow. Its good to know at exactly what point of the stroke that the ab work takes place. I should have thought of that before - thanks!
thanks!Kind regards,
Laura
Laura