Quote:
Originally Posted by gasgasman
What is a good training plan on the rowing machine?
I usually do 2,000 meters, four times a week.
32 strokes per minute takes 8:45 min.
Is that good, bad, or do I need o step it up?
|
Depending on what else you are doing before and after - it might be "bad" - you need to go slower at beginning to warm up and go longer to get cardiovascular benefit and then go five minutes at slower pace at end to cool down. Learned alot from the nurses in cardiac rehab after my surgery.
You need to get a heart rate monitor and get your heart rate up into target zone and keep it there for 30 minutes. For your situation and age - you should start at 110-120 and work up to 130-140 heart rate as target.
Always start out slow and warm up for 5 minutes. At end of workout - add 5 minutes to slow down and cool down. You can do damage to your heart by going at it too fast - you need to warm up for a few minutes for your arteries to dilate before hitting it hard - particularly at "our age".
Stretch after your workout to maintain and improve flexibility and range of movement - do this when muscles warm at end of workout to avoid injury.
Right now - I am up to 1 hour cardio - six days a week - but mix between treadmill, recumbant bike and rower. If something gets slightly uncomfortable 30 minutes into workout I will switch machines.
jeff
p.s. Not sure - but the number of strokes per minute sounds too high - you need to do the "recovery" (slide forward) more slowly and then "hit it" on the "drive". There are technique videos on the concept2 website...
http://www.concept2.com/us/training/technique.asp