Recovered & Getting Back Into Shape

[FMF Corpsman]

I was an avid runner/jogger a few years back, plus I did weight training. However, after 3 right knee reconstructions and shoulder impingements I fell out of working out for a few years.

I just built my home gym which includes a Rogue folding wall rack, and a Concept 2 rower. I have started slow as to not injure myself. I appreciate any good rowing routines to get my cardio going. Thank you in advance.

Nick

[mict450]

Hi Nick & welcome to the forum. It would help if you provide a little more information....age, height, weight, fitness goals....etc. How long have you been erging & type of workouts are you currently doing? How many erging sessions per week are you planning? This will help our training connoisseurs tailor their suggestions to your situation. Best wishes on your training.

[ampire]

This might be worth a look https://thepeteplan.wordpress.com/beginner-training/

[winniewinser]

This might be worth a look https://thepeteplan.wordpress.com/beginner-training/

Ditto, I'd recommend the beginner plan too.

[FMF Corpsman]

Eric,

Thanks for the reply. I am new to Edging. I did it a few times at the gym and enjoyed it. I have had my Erg about 3 weeks and I am rowing about 4 times a week. I have just been going off the Standard Workout List. I will do 500m/1 min rest x 10 times, or a 10,000m row, also, I enjoy the 2,000m/3min rest.

Right now I average about 24 s/min, 1.15 m drag, and 2:30 min 500/m. I row on a 3 or 4.

I usually do light weights or body weight workouts to build and maintain strength. I am focusing on getting my pull-ups back up to. My main fitness goals are weight loss and endurance.

40 y.o. male
H: 5'9
W: 225

Nick

[mict450]

I usually do light weights or body weight workouts to build and maintain strength. I am focusing on getting my pull-ups back up to. My main fitness goals are weight loss and endurance.

Nick, for your goals of weight loss & endurance, I would focus on distance/duration at an easy pace, UT2 heart rate zone (55-70% of heart rate reserve, per Karvonen). Build up to at least an hour daily, 5 to 6 days a week. The intensity should be low enough for you to recover & still include your strength training regimen. Weight loss should also improve your pull up numbers.

More important than exercise for weight loss is how/what you eat. Basically it means eating less than you do now for the rest of your life. There are many eating styles & you need to pick one that you can tolerate & fits your lifestyle. Plant-based, keto, paleo, weight watchers, intermittent fasting, one meal a day, etc, etc. I, myself, use portion-control, never eating until fullness, leaving the table still having a slight sensation of hunger. Desserts/sweets, treats.....one episode per week only. This may sound rather spartan, but it's amazing how far habit will carry you.

Keeping your erging sessions steady state, long & low intensity will help in controlling your apetite & cravings. Personal example: I've worked out for years doing my cardio based on rate of perceived exertion & only checking my pulse rate ocassionally with a finger pulse oximeter. About a month ago, I decided to spoil myself & bought a Polar OH1 monitor. Nice bit of kit!! It was mesmerizing to monitor my heart rate in real time. I gradually altered my workouts to a fartlek style, bouncing around between UT2, UT1, AN & occasionally up to TR zones.

I weigh & measure my waist weekly and noted that I had increased 3 lbs & added 1/2" to my waist!!! Mebbe not a whole lot, but I'm a small guy, 5' 5", 130 lbs. Thinking back, I recall I was cheating.....a small bite of chocolate, spoonful of peanut butter, little bit of ice cream here & there, to satisfy my cravings.

Just adding a bit of higher intensity work lead to overwhelming cravings for sweets. That's my experience. Others may not have that same response, but for me, if I want to maintain a healthy lean weight, I can't do a lot of higher intensity pieces!! Your results may differ.

Hope this helps. I'm assuming others with more erg training experience than I will be adding their comments.

[lindsayh]

welcome - great place to start
Take it easy and go long and slow - it doesn't help to race your training
make sure your technique is solid and learn to use drag factor (120-130) rather than damper setting (3-4)
Spend a few hours reading this and looking at the links
viewtopic.php?f=3&t=185257