Rowing Programme for Weight Loss

Rowing for weight loss or weight control? Start here.
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Johnny6162
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Posts: 39
Joined: January 20th, 2018, 3:08 am

Rowing Programme for Weight Loss

Post by Johnny6162 » June 23rd, 2024, 4:45 am

Hi,
I used to be on here many years ago under a different name but I can't remember those login details. I can remember there being a section where you could input your availability and fitness and it would make a programme for you. Is that still available?
57 Years Old, 6' 1/2", 107kg (236lbs),

jamesg
Half Marathon Poster
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Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: Rowing Programme for Weight Loss

Post by jamesg » June 23rd, 2024, 1:19 pm

There's a weight loss schedule here: http://3.8.144.21/training/interactive
08-1940, 183cm, 83kg.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week

iain
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Posts: 1083
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

Re: Rowing Programme for Weight Loss

Post by iain » June 24th, 2024, 4:23 am

Good to see you back. There is no magic to losing weight on the rower. The biggest impact will come from reduced eating as burning significant meals takes a lot of rowing! That said, any regular rowing should maintain your metabolism when dieting and start to build muscle that uses more energy than the equivalent weight of fat cells, so slowly your metabolism should increase and so reduce the calorie deficit required.

However, as all this takes time, by far the most important is that you keep rowing, so the most important thing is to row in a way that you enjoy so that you are motivated to continue. My experience is that after a significant break, any rowing is tough, so just trying to build up the distance is probably the best option. Whether you prefer to do intervals or continuous is a personal preference. Later it comes down to whether you want to "compete" against previous times in which case a cycle of distances or interval sessions will be best, or row longer (perhaps to music / films etc) in which case just setting slowly lengthening distances building to >30mins per row would be optimum, or a mix.

Best of luck and let us know how you get on.
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

dabatey
2k Poster
Posts: 485
Joined: September 9th, 2021, 12:27 pm

Re: Rowing Programme for Weight Loss

Post by dabatey » June 26th, 2024, 11:00 am

Long and slow on any exercise is best for calorie burn.

It's mainly diet though, all exercise does is allow you to diet without cutting down so much you feel like you are starving yourself.
Age 52....Weight 61 Kg....
Row 26 Aug 21 to Mar 22. Cycle Mar 22 to Jun 24. Now mixing the 2.
2K 8.02.3 (23 Oct 21)...7.37.0(15 Mar 22)
5K 22.14 (2 Oct 21)
Resting HR 45 (was 48 in 2021)....Max HR (Seen) 182 [185 cycling]

Tsnor
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Re: Rowing Programme for Weight Loss

Post by Tsnor » June 26th, 2024, 7:56 pm

Exercise also makes you feel better, allows you to do things you wouldn't otherwise be able to do, improves your health and quality of life. Exercise (both long/slow and high load exercise) is especially critical as you get older (50+). In the US many medicare advantage health plans will even pay for membership to health clubs as a way to reduce the plans health care costs...

Rowing for weight loss sometimes confuses people -- their weight stays the same as they replace fat with muscle so they think it's not working. Trust your mirror as much as you trust you scale when you add a good exercise program.

iain
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Re: Rowing Programme for Weight Loss

Post by iain » June 27th, 2024, 3:44 am

Tsnor wrote:
June 26th, 2024, 7:56 pm
Rowing for weight loss sometimes confuses people -- their weight stays the same as they replace fat with muscle so they think it's not working. Trust your mirror as much as you trust you scale when you add a good exercise program.
I think much of the initial increase is increased blood volume, muscle is a slower build. However over time the increased metabolism from that muscle has an impact on calorie usage and exercising while reducing calories maintains metabolic rate when it would otherwise drop to "starvation mode", so it does have an important part to play. But a modest calorie deficit will take a few weeks before you start to see a sustained weight loss.

Long and slow is certainly the usual prescription, but only if it is done long term and not stopped due to boredom. If you prefer to increase speed, better to do that than risk losing motivation!
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

Tsnor
10k Poster
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Joined: November 18th, 2020, 1:21 pm

Re: Rowing Programme for Weight Loss

Post by Tsnor » June 27th, 2024, 1:24 pm

iain wrote:
June 27th, 2024, 3:44 am
I think much of the initial increase is increased blood volume...
new news to me, makes a ton of sense. ty. Wish there was a +1 on this forum - so many excellently posts are quietly, invisibly appreciated.

Mrmouse
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Joined: September 28th, 2024, 7:04 am

Re: Rowing Programme for Weight Loss

Post by Mrmouse » October 5th, 2024, 7:53 am

Rowing can help with weight loss, but diet is key. Start slowly, find a style you enjoy.

Dave Neve
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Joined: August 29th, 2024, 5:07 pm

Re: Rowing Programme for Weight Loss

Post by Dave Neve » October 6th, 2024, 5:19 am

Hello

I too didn't know about blood volume increases.

As for muscle replacing fat, that would be wonderful but unless you are taking testosterone, it is very hard to put on even 100 grams of pure muscle, so when you need to lose say 20kg of fat, there is no way you're going to put on that much muscle to replace it.
DOB: 08/12/1958
Weight: Around 87 kg
Regular gym goer.
Best distance ever: 7601m in 30 m, 10,000 m in 42m15s
Ex-squash player and regular cyclist on all terrain bike

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