Is a rowing machine the silver bullet to weight loss?
Discussion
"There’s a thing called drag factor that you can measure on your erg. Turn the display on (or reset it) to bring up the main menu. Select the display drag factor option. Row for a little bit, at least 10 strokes going at whatever you consider your normal (not sprint) pace to be. The drag factor will calculate for you.
Again, I’m not an expert and I’m not a coach… yet. But consensus that I’ve researched says there is no need for anyone (non-professional) to have a drag factor over 130. Beginners may want a drag factor under 100. Someone who has been working out for a while and is comfortable on an erg will probably be around 110-120 for their drag factor. "
Source: http://www.tabatatimes.com/shouldnt-set-rower-10/2...
Again, I’m not an expert and I’m not a coach… yet. But consensus that I’ve researched says there is no need for anyone (non-professional) to have a drag factor over 130. Beginners may want a drag factor under 100. Someone who has been working out for a while and is comfortable on an erg will probably be around 110-120 for their drag factor. "
Source: http://www.tabatatimes.com/shouldnt-set-rower-10/2...
Birdster said:
"There’s a thing called drag factor that you can measure on your erg. Turn the display on (or reset it) to bring up the main menu. Select the display drag factor option. Row for a little bit, at least 10 strokes going at whatever you consider your normal (not sprint) pace to be. The drag factor will calculate for you.
Again, I’m not an expert and I’m not a coach… yet. But consensus that I’ve researched says there is no need for anyone (non-professional) to have a drag factor over 130. Beginners may want a drag factor under 100. Someone who has been working out for a while and is comfortable on an erg will probably be around 110-120 for their drag factor. "
Source: http://www.tabatatimes.com/shouldnt-set-rower-10/2...
To a certain extent, the drag factor is down to personal preference, although that line about beginners is kinda nonsense. And the suggestion that no need for a DF over 130 really is nonsense. If you're doing a 100m sprint, that really should be on a much higher drag factor.Again, I’m not an expert and I’m not a coach… yet. But consensus that I’ve researched says there is no need for anyone (non-professional) to have a drag factor over 130. Beginners may want a drag factor under 100. Someone who has been working out for a while and is comfortable on an erg will probably be around 110-120 for their drag factor. "
Source: http://www.tabatatimes.com/shouldnt-set-rower-10/2...
But for most session the consensus (amongst the on-line community) is for a DF of 120-130. I have friends who like to slog it out at higher drag factors, but most are semi sensible.
Most important thing is technique, browse youtube for suggestions - and steer clear of any crossfit videos explaining erg technique. And don't look at any videos of people doing the 100m or 500m for technique either - that is typically a very different technique (especially the 100m).
After five years of being at least three stone overweight and not really fit I've spent the last four months gradually getting fitter and losing two stone....mostly by diet but also with running. Thinking a Concept II might be a good purchase...used to be able to do 5000m in about 19mins 30...nothing special but I seem to remember 5000m in 20 min was a decent benchmark.
Want to lose another stone (maybe two) and get properly fit over the next six months.
Want to lose another stone (maybe two) and get properly fit over the next six months.
Birdster said:
Sorry if I'm being daft, but with the concept 2, there's only the 1-10 setting on the side, where would 140 fall on the scale of 1-10?
I see you've sort of answered your own question below this post, I think you've got it. The problem is comparison between machines. If it's brand new, somewhere between 4 and 5 used to be about right. I have used old machines that have never been serviced and are full of fluff, where even on "10" the drag factor is only 115.Hope this helps, at least a bit.
louiebaby said:
Birdster said:
Sorry if I'm being daft, but with the concept 2, there's only the 1-10 setting on the side, where would 140 fall on the scale of 1-10?
I see you've sort of answered your own question below this post, I think you've got it. The problem is comparison between machines. If it's brand new, somewhere between 4 and 5 used to be about right. I have used old machines that have never been serviced and are full of fluff, where even on "10" the drag factor is only 115.Hope this helps, at least a bit.
We've done it on the ski erg; max drag factor goes from around 150 up to 240. A few friends have had storming results on short sprints trying this method.
Normally an ergs drag factor tops out at 210-220. If it can be dialled up to 240+, reckon my 100m will dip below 15 seconds
(yes, slightly off topic, but de restricting the ergs looks like fun)
louiebaby said:
clonmult said:
I'm wondering about de-restricting our ergs at home...
So... Un-bolting the cover with the flap on the side, and putting it on the floor, before trying to rip the head off it, and in doing so, breaking your back?So tried it on our ski erg. Like skiing through treacle, but with a few good pulls it felt fantastic.
It'll tie in with wanting to get my deadlift up to 250kg, so hopefully won't break my back.
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
13m said:
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
13m said:
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
clonmult said:
13m said:
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
For anyone who's never competed/been trained 5000m going along at say a pace of 1.50 to 1.55 for any decent length of time is pretty good IMHO? Certainly in most gyms its very rare to see blokes on the rowing machines for more than 10 mins at any kind of pace beginning with a 1...people can't hack it! Exception was when I worked in The City, used to be a few blokes in the gyms then who to my untrained eye could row.
I did four reps of 100m as 1.40 at part of a super set the other day(repeated four times)....I can handle that but have no idea how on earth you can row at that pace for 8x500 !!!!!
Cheib said:
clonmult said:
13m said:
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
For anyone who's never competed/been trained 5000m going along at say a pace of 1.50 to 1.55 for any decent length of time is pretty good IMHO? Certainly in most gyms its very rare to see blokes on the rowing machines for more than 10 mins at any kind of pace beginning with a 1...people can't hack it! Exception was when I worked in The City, used to be a few blokes in the gyms then who to my untrained eye could row.
I did four reps of 100m as 1.40 at part of a super set the other day(repeated four times)....I can handle that but have no idea how on earth you can row at that pace for 8x500 !!!!!
I have to get back in to it. Started yesterday....
throt said:
Cheib said:
clonmult said:
13m said:
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
For anyone who's never competed/been trained 5000m going along at say a pace of 1.50 to 1.55 for any decent length of time is pretty good IMHO? Certainly in most gyms its very rare to see blokes on the rowing machines for more than 10 mins at any kind of pace beginning with a 1...people can't hack it! Exception was when I worked in The City, used to be a few blokes in the gyms then who to my untrained eye could row.
I did four reps of 100m as 1.40 at part of a super set the other day(repeated four times)....I can handle that but have no idea how on earth you can row at that pace for 8x500 !!!!!
I have to get back in to it. Started yesterday....
Cheib said:
clonmult said:
13m said:
Derek Chevalier said:
13m said:
mondeoman said:
Love rowing!
4 sets of 500m with 1 min rest is a great warm up before a gym session.
Do 10 sets @ 1:45 and see how much you still love it.4 sets of 500m with 1 min rest is a great warm up before a gym session.
For anyone who's never competed/been trained 5000m going along at say a pace of 1.50 to 1.55 for any decent length of time is pretty good IMHO? Certainly in most gyms its very rare to see blokes on the rowing machines for more than 10 mins at any kind of pace beginning with a 1...people can't hack it! Exception was when I worked in The City, used to be a few blokes in the gyms then who to my untrained eye could row.
I did four reps of 100m as 1.40 at part of a super set the other day(repeated four times)....I can handle that but have no idea how on earth you can row at that pace for 8x500 !!!!!
I do 30 second intervals, 30 seconds rest. I try to stay sub-140 every interval for 10, sometimes 15. Sub-138 when I am feeling good.
The advantage fitness-wise is that to get sub-140 you've got to employ some exposive power to start the fan which is either dead or dying followed by a steadier but relatvely fast row for about 25 seconds. I view it as like chasing an antelope in primeval times.
It gets results and is quick to do.
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