Quote:
Originally Posted by baby
...Today I went to the gym to do just cardio stuff, no weights. As I'm just getting into this I didn't go mad. I hadn't used a rower before so asked for instruction on how to use it. I did 20 mins, keeping an average of 21 strokes per minute and a split time (?) of about 2.12...
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Good call taking it easy to start, it's always best to work ones way slowly into these sorts of things (unfamiliar movements or new levels of physical exertion).
Your 'split' was likely your 500m time (i.e. how long it took you, on average, to row each 500m) 2.12 is not a bad first effort (quite good actually), particularly since you managed to keep that pace for 20 mins.
If you are concerned about the lack of elevated heart rate on the rower might I suggest pushing one 500m effort under 2-2.05? I guarantee it'll hurt
. Easy does it of course but it sounds like you are capable of pushing things a tad.
I'm a newbie to the indoor rowing scene myself so I'll point you to the concept 2 website for instruction on
proper technique.
Quote:
Originally Posted by baby
I wonder how long I should do the rowing for, ideally?
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As a warmup - 10 mins at a light intensity will be plenty!
As a stand alone workout I guess as long as you can handle really but there's probably not much point going over 20mins to half an hour (if you can do that I'd say up the intensity).
I know the first time I tried to row a sub 1.50 500m that's all I needed for the day, I was absolutely stuffed (yup I exercised for exactly 1 minute and 45 seconds that day - warmup/down not included - and I was done). It's all about intensity relative to personal fitness (but having improved myself since that last effort I'd say I'd need 2 or 3 sets of 1.45 500m rows to feel as beat as I did that day). Do you see what I'm getting at?
I'll defer of course to the wisdom of experienced rowers here (or point you to the
concept 2 forums) if you need/want more info.
Quote:
Originally Posted by baby
Please would someone explain what interval training is?!
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Simply put Interval Training is thrashing yourself for a short time, resting for a bit and then repeating the whole operation a few times.
examples might be;
Sprints - sprint 400m, rest 2 mins; repeat 4 times (distance, rest and repetitions are up to you, rest less for a more gnarly workout, rest more if you cannot complete the assigned work).
Bike - pedal at a high cadence/resistance for 1minute, rest, repeat.
Swim - 1 lap flat out, rest, repeat.
Getting the idea?
It is largely irrelevant what exercises you choose as long as it gets you working very hard. Try and complete at least 3 intervals (repetitions) and not more than 5 or 6 (if you can do 6 x 400m at full tilt you're an official beast). Try not to rest more than twice the time you work for (i.e. if a 400m run takes you 2minutes be sure you are not resting more than 4 minutes before your next round if possible - to start with don't worry too much about this though).
Hope this was a bit helpful mate
)
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