Is a rowing machine the silver bullet to weight loss?

Is a rowing machine the silver bullet to weight loss?

Author
Discussion

Birdster

2,529 posts

142 months

Wednesday 18th January 2017
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"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...

clonmult

10,529 posts

208 months

Thursday 19th January 2017
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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.

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).

Cheib

23,113 posts

174 months

Thursday 19th January 2017
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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.

louiebaby

10,651 posts

190 months

Thursday 19th January 2017
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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.

clonmult

10,529 posts

208 months

Thursday 19th January 2017
quotequote all
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.
I'm wondering about derestricting our ergs at home ...

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 smile

(yes, slightly off topic, but de restricting the ergs looks like fun)

louiebaby

10,651 posts

190 months

Thursday 19th January 2017
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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?

hehe

mondeoman

11,430 posts

265 months

Thursday 19th January 2017
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Love rowing!

4 sets of 500m with 1 min rest is a great warm up before a gym session.

13m

26,271 posts

221 months

Friday 20th January 2017
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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.

clonmult

10,529 posts

208 months

Friday 20th January 2017
quotequote all
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?

hehe
First saw it done on the ski erg, some cross fit types did it to set some pretty good times on shorter sprints. I did think it was cheating, also then went through thinking that it would screw up your back, etc. etc.

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.

Derek Chevalier

3,942 posts

172 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.

13m

26,271 posts

221 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.




Derek Chevalier

3,942 posts

172 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.
I used to do <17.30 when competing, but am a sloth now! I found the 5k test more mentally taxing rather than physically draining, whereas a one off 500m sprint was physically exhausting, and intervals not much better

clonmult

10,529 posts

208 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.
I've only ever really trained for the 2k, one of the tests was 8x500, and I managed to do it at just under 1:40 .... felt close to death. Will have to give it a go next week, need to see where I'm at for the upcoming EIRC.

Cheib

23,113 posts

174 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.
I've only ever really trained for the 2k, one of the tests was 8x500, and I managed to do it at just under 1:40 .... felt close to death. Will have to give it a go next week, need to see where I'm at for the upcoming EIRC.
That's different gravy!

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 !!!!!

throt

3,038 posts

169 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.
I've only ever really trained for the 2k, one of the tests was 8x500, and I managed to do it at just under 1:40 .... felt close to death. Will have to give it a go next week, need to see where I'm at for the upcoming EIRC.
That's different gravy!

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 !!!!!
So guys, all the above is strictly 1 min rest in between each 500m?.

I have to get back in to it. Started yesterday....

Cheib

23,113 posts

174 months

Friday 20th January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.
I've only ever really trained for the 2k, one of the tests was 8x500, and I managed to do it at just under 1:40 .... felt close to death. Will have to give it a go next week, need to see where I'm at for the upcoming EIRC.
That's different gravy!

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 !!!!!
So guys, all the above is strictly 1 min rest in between each 500m?.

I have to get back in to it. Started yesterday....
Rest for me was only 20 secs but I wasn't exactly doing what the others were!

13m

26,271 posts

221 months

Saturday 21st January 2017
quotequote all
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.
To be fair that's "only" a 17:30 5k time (not that I could do that now). I think it would feel easier to do the 5k rather than 10 individual ones.
Quite. You cannot do it and neither can most other people. Rowing 4 x 500 is within most people's grasp; 10x500 @1:45 is someting few can do in practice.
I've only ever really trained for the 2k, one of the tests was 8x500, and I managed to do it at just under 1:40 .... felt close to death. Will have to give it a go next week, need to see where I'm at for the upcoming EIRC.
That's different gravy!

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 !!!!!
On the advice of my PT, I don't do much rowing of any distance now. It's all intervals.

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.


throt

3,038 posts

169 months

Saturday 21st January 2017
quotequote all
15,, that sounds a gutty workout. I bet on the last few sets you arms start to detach from your shoulders..biggrin..

13m

26,271 posts

221 months

Saturday 21st January 2017
quotequote all
throt said:
15,, that sounds a gutty workout. I bet on the last few sets you arms start to detach from your shoulders..biggrin..
It's not my arms, it's my lungs and my legs.

mondeoman

11,430 posts

265 months

Sunday 22nd January 2017
quotequote all
11 sets of 45s on, 45s off, for max distance, I managed 2382m (av split 1:45ish)

5000m time is 19:50
best 2k is 7:32

Rowing is easy, until it hurts.