Newbie rower

Rowing for weight loss or weight control? Start here.
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ob1barbellz
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Newbie rower

Post by ob1barbellz » March 26th, 2020, 5:53 am

Hi , everyone. Due to covid19, my gym is closed so I've decided to get a concept2d and burn some fat with it
I was "powerlifter" before the shutdown. Results are somewhat average , deadlift 500 something in comp (bw 181) , best gym bench is 365 (bw 205lb) and 445*2 single ply.

Ive read an article about rowing "test" : 500meters
"Needs work" - 1:45 or more
"Good" - 1:35 ... 1:36 was my time (not bragging or anything just giving some sort of picture where im at)
Never rowed before that


Now the question is : if fatloss is the current goal , should i just stick to 40-60 minutes of low intensity or perform any sort of sprints? Is there a program for such goal ?
Thanks

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Citroen
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Re: Newbie rower

Post by Citroen » March 26th, 2020, 7:49 am


Dangerscouse
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Re: Newbie rower

Post by Dangerscouse » March 26th, 2020, 11:04 am

ob1barbellz wrote:
March 26th, 2020, 5:53 am
Hi , everyone. Due to covid19, my gym is closed so I've decided to get a concept2d and burn some fat with it
I was "powerlifter" before the shutdown. Results are somewhat average , deadlift 500 something in comp (bw 181) , best gym bench is 365 (bw 205lb) and 445*2 single ply.

Ive read an article about rowing "test" : 500meters
"Needs work" - 1:45 or more
"Good" - 1:35 ... 1:36 was my time (not bragging or anything just giving some sort of picture where im at)
Never rowed before that


Now the question is : if fatloss is the current goal , should i just stick to 40-60 minutes of low intensity or perform any sort of sprints? Is there a program for such goal ?
Thanks
Welcome to the forum. Long and steady sessions are best for fat loss, but it's very useful to do some sprints / intervals regularly too so your body responds better to the change of stimulus
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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winniewinser
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Re: Newbie rower

Post by winniewinser » March 26th, 2020, 12:17 pm

ob1barbellz wrote:
March 26th, 2020, 5:53 am
Hi , everyone. Due to covid19, my gym is closed so I've decided to get a concept2d and burn some fat with it
I was "powerlifter" before the shutdown. Results are somewhat average , deadlift 500 something in comp (bw 181) , best gym bench is 365 (bw 205lb) and 445*2 single ply.

Ive read an article about rowing "test" : 500meters
"Needs work" - 1:45 or more
"Good" - 1:35 ... 1:36 was my time (not bragging or anything just giving some sort of picture where im at)
Never rowed before that


Now the question is : if fatloss is the current goal , should i just stick to 40-60 minutes of low intensity or perform any sort of sprints? Is there a program for such goal ?
Thanks
Welcome aboard.

Impressive 500m time so definitely strong.

Long slow sessions will definitely help for weight loss. I find breaking them up into say 4km chunks with small break for hydration and comfort adjustments works well.

Cheers
Alex
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

ob1barbellz
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Re: Newbie rower

Post by ob1barbellz » March 27th, 2020, 11:49 am

Thank you guys

ob1barbellz
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Re: Newbie rower

Post by ob1barbellz » July 1st, 2020, 8:45 am

Tomorrow I'm hitting 500k since I've started the topic. Unfortunately the weight loss is going slower , than I thought. Dropped to 198-199ish from 212-220. Slow easy sessions using mostly fat as a fuel (55-70% hr) and supplementing it with yohimbine hcl
Since the gym reopens only in next 3 weeks , shoud I switch to high intensity sprints or both ?
The goal is the same , burn the fat and get somewhat ready for the gym
Bodyfat is around 20

Dangerscouse
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Re: Newbie rower

Post by Dangerscouse » July 1st, 2020, 9:48 am

ob1barbellz wrote:
July 1st, 2020, 8:45 am
Tomorrow I'm hitting 500k since I've started the topic. Unfortunately the weight loss is going slower , than I thought. Dropped to 198-199ish from 212-220. Slow easy sessions using mostly fat as a fuel (55-70% hr) and supplementing it with yohimbine hcl
Since the gym reopens only in next 3 weeks , shoud I switch to high intensity sprints or both ?
The goal is the same , burn the fat and get somewhat ready for the gym
Bodyfat is around 20
Adding in one or two high intensity sprints is a good idea to stop your body adapting to the same type of session.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

mict450
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Re: Newbie rower

Post by mict450 » July 2nd, 2020, 1:50 am

Working out is good, & for this LISS, LSD is best, mixing in higher intensity pieces. However, if you don't control what you put in your mouth, you won't get very far, if at all, in the fat loss department. Can't out train a bad diet - can't even out train a good diet if you eat too much. IME, only 3 exceptions are possible: 1. You're genetically gifted. 2. You're younger than 35, preferably in adolescence to mid 20's. 3. You're on PEDs. Sad fact of life - diet becomes the main factor, possibly the only factor, for fat loss the older we are. :cry: However, the good news is that, once you reach your goal weight, exercise is effective in maintaining that weight, provided that we remain vigilant in our eating habits. :D
Eric, YOB:1954
Shasta County, CA, small town USA

jamesg
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Re: Newbie rower

Post by jamesg » July 2nd, 2020, 3:33 am

Now the question is: if fatloss is the current goal, should i just stick to 40-60 minutes of low intensity or perform any sort of sprints? Is there a program for such goal?
Depends on the extent of the problem: can be anything from a complete lifestyle change for the next 40-50 years, to just cutting out alcohol and carbohydrates and eating mostly fruit and veg. Your 90 kg has to refer to age and height, but most people would be happy at 75 +/-5, me included (183cm x 86kg now).

Exercise is a part of normal life and the erg makes it simple. Mixing it up a bit avoids ennui and the occasional ½, 1 and 2k tests let us check our status. As to rowing style, keep your strokes long and fast on the pull and slow on the recovery, so that you can do the distances. A nice balance of pull speed, length and force will let you deliver plenty of work to the handle even at low ratings.
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

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hjs
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Re: Newbie rower

Post by hjs » July 3rd, 2020, 3:47 am

ob1barbellz wrote:
March 26th, 2020, 5:53 am
Hi , everyone. Due to covid19, my gym is closed so I've decided to get a concept2d and burn some fat with it
I was "powerlifter" before the shutdown. Results are somewhat average , deadlift 500 something in comp (bw 181) , best gym bench is 365 (bw 205lb) and 445*2 single ply.

Ive read an article about rowing "test" : 500meters
"Needs work" - 1:45 or more
"Good" - 1:35 ... 1:36 was my time (not bragging or anything just giving some sort of picture where im at)
Never rowed before that


Now the question is : if fatloss is the current goal , should i just stick to 40-60 minutes of low intensity or perform any sort of sprints? Is there a program for such goal ?
Thanks
If fatloss is the goal, your diet is by far number one. Cardio can help, but is not the cure.

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Ombrax
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Re: Newbie rower

Post by Ombrax » July 3rd, 2020, 4:53 am

hjs wrote:
July 3rd, 2020, 3:47 am
If fatloss is the goal, your diet is by far number one. Cardio can help, but is not the cure.
This ^^^^ is so true.

Here's a test:

Check how many calories you burn in a single erg session.

Then check how many calories you take in with a single chocolate chip cookie, or cupcake, or Snickers bar, or whatever.

Bottom line: in general it's much easier to not take in the calories in the first place than it is to burn them off.

Yes, cardio exercise is very good for you in a number of ways, but if your primary goal is weight loss, then reduce your intake. That's steps 1, 2, and 3. Then, for Step 4 go ahead and do your cardio.

Good Luck

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