just started Rowing

[Steve1313]

Hi ,
ive just started Rowing and im at day 4 , im 60 years old and 125kg , my time for 2000m today was 11:12 wich was 1:23 quicker than yesterday im not following a plan yet or really sure of what is a good one to follow having never done this type of exercise before , can somone give me a little advice on what is a good plan please and what are acceptable times ect
thanks

[KeithT]

Great that you have started rowing - I have done pretty much every form of training there is and I put rowing among the best overall things you can do. Others will chime in with programs and you will see the Beginners Pete Plan and such and these are all good. However, as a complete newbie I would focus on your form (watch a lot of videos) and working your way to doing more meters. I definitely would not worry about a 2K time or trying to row fast. Build up you meters gradually and get the form right and then look at doing a plan is what I would say. We (lots of forum members) will be here to help answer questions as you progress.

[MPx]

+1 wot Keith said!

Well done on getting started - always tough...but even tougher to keep it going and making it part of your life and what you do. Get the form right and keep doing it and the fitness/performance (and weight loss) will follow. Seeing that can be a great motivator/feedback but its slow and not enough unless you enjoy the ride as well. Best of luck with it.

[p_b82]

Hi and welcome.

As to what plans to follow I think it all depends on what your goals are - but getting started is always the hardest part!

Only other advice I'd suggest is to spend a bit of time finding a drag factor that feels nice for yourself, find a rate that also feels comfortable; when you get the technique right and things flow it suddenly makes sense.

You don't want to be flying up and down the slide at a high rate rate/low pace as that's not efficient, but conversely to start with, you don't need to be cranking out the watts at a low rate as that can cause injury if your form isn't quite right.

Finding the balance took me a bit of time when I started, as did correcting my technique flaws - I was guilty of pulling not pushing and as a result injured my biceps early on.

[mitchel674]

Welcome!

My best advise is always to start by reading this thread.
viewtopic.php?f=3&t=185257&sid=4085edc6 ... 4314aac4af

[jamesg]

advice on what is a good plan please and what are acceptable times ect

A good plan is learn to row with a style that engages the legs, where most of our muscle is. Keeping rating (spm), drag and feet all low will help.

C2 shows us how it's done:
https://www.concept2.com/indoor-rowers/ ... que-videos

A first target could be 1W/kg, using height-based BMI = 23 to 25 as your nominal weight.

[Steve1313]

Thanks all for the great feed back i really appreciate the advice and i will take onboard so far im enjoying the routine and find it both challenging and enjoyable