Concept 2 rower?

[Ayahuasca]

I train martial arts daily, but now also starting a bit of gym stuff. I am 6’2” and weigh 180 pounds (12.8 stone, 81.6kg).

Just had a few goes on a Concept 2 rower. No idea if I am doing it too easy or badly.





This is the screen after I had stopped after 30 mins. Damper set on 8.

Any tips from more experienced gym peeps?

Apart from put the machine on the floor, not the wall of course.

[louiebaby]

The Damper position doesn't provide the same resistance from one machine to the next.

You need to find the "Drag Factor" and set it to the same level before you start a workout. Have a bit of a Google on how to do this, as it's the only way to compare your performance.

Whilst you're Googling, have a look at some technique videos too. I've seen some hideous technique which could easily lead to people doing themselves a proper mischief.

Important bit though:

Well done for getting on with it. Don't worry about how you compare to others, just to yourself. Are you doing it for strength, cardio, weight loss? The types of workouts that will achieve your goal(s) will be online too.

[So]

Ayahuasca said:

I train martial arts daily, but now also starting a bit of gym stuff. I am 6’2” and weigh 180 pounds (12.8 stone, 81.6kg).

Just had a few goes on a Concept 2 rower. No idea if I am doing it too easy or badly.





This is the screen after I had stopped after 30 mins. Damper set on 8.

Any tips from more experienced gym peeps?

Apart from put the machine on the floor, not the wall of course.

At a guess your form is poor. A fit bloke of your size should do 7km in half an hour without too much trouble.

As mentioned already, have a look at some form videos on Youtube. Also see if you can row in front of a mirror (rower at 45 degrees to it) so you can compare what you look like versus the videos.

[Ayahuasca]

So said:

At a guess your form is poor. A fit bloke of your size should do 7km in half an hour without too much trouble.

Is 7km in 30 mins a reasonable benchmark?

I have watched a few vids and there is a mirror next to me so I try to keep my back straight and hinge from the hips. I suspect I am not pulling hard enough at the beginning of the stroke.

Where do you guys touch the handle to your body? I touch my abs, but if I aim to touch my chest it is harder but I get a longer stroke. Ooh er.

[So]

Ayahuasca said:

So said:

At a guess your form is poor. A fit bloke of your size should do 7km in half an hour without too much trouble.

Is 7km in 30 mins a reasonable benchmark?

I have watched a few vids and there is a mirror next to me so I try to keep my back straight and hinge from the hips. I suspect I am not pulling hard enough at the beginning of the stroke.

Where do you guys touch the handle to your body? I touch my abs, but if I aim to touch my chest it is harder but I get a longer stroke. Ooh er.

It's a pushing exercise, not a pulling exercise. You win or lose with the drive from your legs.

Basically speaking, you want your shins vertical at the start of the stroke and you're reaching forwards with only a couple of inches of chain showing. Then you drive with the legs, rock your body back and then pull with the arms. The recovery is exactly the reverse order of events.

[anonymous-user]

Yeah rowing is legs then arms.

[alock]

I bought myself a Concept 2 last month due to not getting out on my bike enough due to the rain. I'm 42, 5'10" and the wrong side of 15 stone. I'm moderately used to exercise due to the bike, but a long way from what most would describe as fit.

Started with a couple 2km, then a couple of 3km, followed by a few 5km rows. As of last week, I can do a 21:40 5km.



My target is a 20 minute 5km in the next couple of months.

[Thankyou4calling]

I’m not going to comment on form or technique.

6000 m in 30 minutes is very good indeed for someone new to the C2.

Firstly. 30 minutes in itself is a MASSIVE challenge that I’d suggest 99% of gym users couldn’t do and to do it at 10 min 2k pace is very good going.

Height in rowing is a big factor. It’s allowed me to hit 6 minute pace but I’m 6ft 6 and powerfully built.

Keep at it and I’d say a very strong target would be 8000m in 30 mins

[anonymous-user]

So said:

Basically speaking, you want your shins vertical at the start of the stroke and you're reaching forwards with only a couple of inches of chain showing. Then you drive with the legs, rock your body back and then pull with the arms. The recovery is exactly the reverse order of events.

Awesome. I can hear the noise of the wheel spinning or the oar bending!

[mx stu]

I use a Concept 2 at the gym..... best thing I've found on it are intervals.

Typically do 250 metres and then 30 seconds rest. Try and beat my time for the 250m every interval and normally aim to do upwards of 5 intervals per session.

Normally get off a bit of a sweaty wreck compared to they guys that have just rowed for about the same amount of time I've been on.

Handy guide here:

https://www.youtube.com/watch?v=YY2O72CCMS4


ETA: Probably depends what you're after.... sounds like most on this thread are keener rowers (?) where I just use this as part of my cardio routine...

Edited by mx stu on Monday 9th December 14:51

[Ayahuasca]

Thanks for the tips everyone. My only target was to keep going for 30 mins, which turned out was not that difficult. My third time on the machine. Will try to crack 7 km next time. Goal is to build back strength and general conditioning. First times my back was killing from being a slouching sloucher.

[Fckitdriveon]

Recently got set a 2000m in 8 mins challenge by a buddy at work, he hasn’t managed it, took me a week or so and about 3-4 goes and I had it cracked. I m relatively fit and in the gym everyday so I suppose that helps.

Now I d like to do abit more , so I guess it’s just practice , might slow my pace and just go for time for a week or so, will report back!