How much rowing is enough?

Rowing for weight loss or weight control? Start here.
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bodya
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How much rowing is enough?

Post by bodya » February 24th, 2009, 11:54 am

I started rowing regulary on 10/24/2008.

I worked up my routine from 2000 meters daily to 10K daily, it takes me 43 minutes to do 10,000 meters, and I plan to improve on that.

So far I lost over 30lbs - my "start" weight was over 250lbs (250 is when I started logging my progress), and by now I was able to get it below 220lbs.

Is doing 10k a day going to "cut" it, or I have to do more?

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PJM
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Post by PJM » February 24th, 2009, 12:20 pm

You will get many opinions on this, as this is an issue that can be very individual.I am a Personal Trainer and I have worked with many clients and goals are so different for each person.If you are having great results with your present routine of 10,000 meters a day..then stay with what works.But you will eventually reach a plateau and your body willl need a change..your metabolism will need revving.Then you will need to mix up what you do.It may be to get faster..not focusing on number of meters but how fast you can do them..ranking your results.Damper settings..those kind of adjustments.Some row strictly distance..some for the speed in personal bests.You will find your niche.Experiment and be sure to watch your heart rate as that is a key factor in health and fitness measurement.One part..

Pat
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Citroen
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Post by Citroen » February 24th, 2009, 1:32 pm

http://www.concept2.co.uk/weightloss/interactive.php

Feed in your height and weight in pounds divided by 14 (there's 14lb/stone)

Doing 10K/day would be incredibly boring and demoralising, you need to have a variety in your workouts.
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Bob S.
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Post by Bob S. » February 24th, 2009, 4:30 pm

I agree with Citroen that it helps to have some variety in your workout routine. Also, is the 10k all that you do at a session or do you do a warm up and cool down? If you don't do those, you really should try to work those into your program.

For variety and for programs specific to your purpose, you might want to check out some of the routines suggested by C2. For example, for weight loss:

http://www.concept2.com/us/training/pro ... elines.asp

There are a number of others along with that page and there are also several available on the C2 UK site. For example:

http://www.concept2.co.uk/weightloss/interactive.php

I haven't used these specific ones, but I did try the general interactive program from the UK site for a while and it gave good variety. I can't speak for the weight loss programs. I have not been into that.

Bob S.

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How Much Is Enough?

Post by Montanaandy » February 26th, 2009, 12:42 pm

I have been using/owned a C2 erg since the 1980's (Model A) when I was in my early 20's. For years I used to regularly row on the shorter pieces (500M, 2K, up to 5K) was in great shape and enjoyed the endorphin rushes that come from going completely anerobic.

Fast forward 25 years or so. Had my hip resurfaced due to an old hockey injury. Found that rowing was the one exercise that really aided my hip by strengthening the surrounding muscles. Can't row the shorter pieces balls to the walls strapped in like I used to. Now row strapless and row much longer lengths (between 10-12K per session x 4 days per week). Concentrate more on my form now while pulling around 28-31 SPM. I use the elliptical/stairmaster on one of the other days and hike on the weekends (winter weather permitting). I am personally feel maxed out when I do around 40K or so per week but I would like to attempt a marathon piece or whatever it is called at some point.

As was mentioned earlier much depends on your age, your goals, etc. For me, just being able to row is a blessing and I am actually enjoying the rowing much more now rather than viewing it as a arduous task that need to be completed. I also feel that as much as I enjoy rowing, it is very important to incorporate other forms of exercise/machines.

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Seems to be working for you very well

Post by Cazneau » February 26th, 2009, 6:19 pm

If it is boring you to death, or you find you are no longer losing weight, try something like the Pete Plan, or better yet, mix it up with a different type of exercise a few days a week: swimming, running, cycling, elliptical, stair climber etc. For me personally, I can only stand "machine" exercise for so long. I've got to get out into the real outdoors with some frequency, or I go crazy.

Adding strength training is also a highly effective way to ramp up weight loss.

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Re: How much rowing is enough?

Post by Snail Space » February 27th, 2009, 6:43 pm

bodya wrote:I worked up my routine from 2000 meters daily to 10K daily, it takes me 43 minutes to do 10,000 meters, and I plan to improve on that.

So far I lost over 30lbs - my "start" weight was over 250lbs (250 is when I started logging my progress), and by now I was able to get it below 220lbs.

Is doing 10k a day going to "cut" it, or I have to do more?
First of all let me say that I think that you are doing fantastically well. You can do what you want really. If, like me, you are happy doing a steady distance (to keep my blood pressure under control) for each session then keep doing it, but if you want some variety then mix it up a bit, find a plan to follow, or set yourself pace or distance goals. All that matters is that you keep enjoying it - do whatever keeps you wanting to exercise for a significant duration several times per week.

You are setting a brilliant example. I hope you are proud of yourself (you should be). Keep it up.

Cheers
Dave.

bodya
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Post by bodya » March 2nd, 2009, 7:32 pm

Thank you for your responses.

I was trying to do strength training in combination with rowing, but I found it to be too demanding. I mean I could not do 100% effort with lifting weights AND keep increasing my rowing distance at the same time. My body would just shut down, so I decided to just stick with the rower for the time being.

That being said I would love to incorporate some strength training, but I would hate to sacrifice any time from rowing...

I am doing 30 mile long cycling trip on the Ocean coastline each Saturday, but I can't do it more then once a week because my family wants me too.

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