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    Good exercise workout via rowing machine and exercise bike

    Just bought a cheap rowing machine from charity shop and already own a exercise bike but its rusty and jams quite a lot(not me being bad at biking as ones in gym I use easy) I also have a stepping sort of machine but its not electronic so its a bit pointless.

    I did also buy a large electronic walking machine but I need to go back with someone to move it as its heavy and big.

    So in the meaning whats a good routine to start?

    21 Comments

    Banned

    Just row and run!

    Original Poster

    whatsThePoint

    a good start is eating less food



    You assume I eat a lot in the first place lol.

    Original Poster

    whatsThePoint

    was going by your avatar



    Lol yeah I picked that as it was funny.

    Just a bit excited about having this stuff now lol.

    ryouga

    Lol yeah I picked that as it was funny.Just a bit excited about having … Lol yeah I picked that as it was funny.Just a bit excited about having this stuff now lol.



    You'll have to change it for this one now, y'know

    http://scienceblogs.com/purepedantry/carbcake.gif

    first off make sure you are rowing with the proper technique....
    really annoys me when i see people in the gym 'rowing'

    remember 80% legs 20% arms.. you should always be pushing off hard with your legs and arms straight until they are past your kneecaps.

    as for rowing workouts do you ave a computer on the machine?

    if so - you wanna focus on split times.

    Depending on fitness aim to keep under a certain split time for a 2000m then another time try a full out 30 minute row and see how far u can go.

    In terms of what speed u want - My Personal best is 6minutes 49 seconds for 2000m.

    Anything under two minutes is pretty nice tho!
    good luck

    If you can get some cheap dumbells also you'll be off to a good start, heavy weights first then do some cardio, will allow you to keep some muscle mass whilst losing weight. (Plus building muscles burns more calories)
    Diet will be the biggest part. If you're not willing to cut out your crappy foods, you might as well not waste time on those machines SRS
    You wouldd actually be able to lose weight if you just eat at a calorie defecit, you don't actually need the cardio, but you need to be disciplined
    Edited by: "numptyj" 27th Jan 2011

    Original Poster

    Mclovin

    first off make sure you are rowing with the proper technique....really … first off make sure you are rowing with the proper technique....really annoys me when i see people in the gym 'rowing'remember 80% legs 20% arms.. you should always be pushing off hard with your legs and arms straight until they are past your kneecaps.as for rowing workouts do you ave a computer on the machine?if so - you wanna focus on split times.Depending on fitness aim to keep under a certain split time for a 2000m then another time try a full out 30 minute row and see how far u can go.In terms of what speed u want - My Personal best is 6minutes 49 seconds for 2000m.Anything under two minutes is pretty nice tho!good luck



    Its got a screen with buttons similar to the ones the gyms have, looks like a relatively expensive machine, obv not gym expensive ones but would of been a few hundred quid in a catalogue I reckon.

    numptyj

    If you can get some cheap dumbells also you'll be off to a good start, … If you can get some cheap dumbells also you'll be off to a good start, heavy weights first then do some cardio, will allow you to keep some muscle mass whilst losing weight. Diet will be the biggest part. If you're not willing to cut out your crappy foods, you might as well not waste time on those machines SRS



    I did have a set of the ones where you put them on bars and with big screws but for some reason I cant find all the bars so I only have 1 dumbell.
    Edited by: "ryouga" 27th Jan 2011

    The concept2 website is a good place to start with the rowing. Conecpt2 are popular machines in gyms. Conecept 2 Link
    There’s also a good forum with handy tips. Search for the "Pete Plan", it seems a popular fitness plan for beginners. Pete Plan Link
    As mentioned, get the technique right otherwise you risk causing yourself injury, plus you won’t get the maximum benefit out of the machine.

    also to add to what thefilbertfox said: set up a concept2 logbook - then you can watch your improvement:

    concept2.com/sra…asp

    Mclovin

    first off make sure you are rowing with the proper technique....really … first off make sure you are rowing with the proper technique....really annoys me when i see people in the gym 'rowing'remember 80% legs 20% arms.. you should always be pushing off hard with your legs and arms straight until they are past your kneecaps.as for rowing workouts do you ave a computer on the machine?if so - you wanna focus on split times.Depending on fitness aim to keep under a certain split time for a 2000m then another time try a full out 30 minute row and see how far u can go.In terms of what speed u want - My Personal best is 6minutes 49 seconds for 2000m.Anything under two minutes is pretty nice tho!good luck



    Anything under 2 mins for 2000m is 'nice?' More like superhuman did you mean under 2 mins for 500m? Kudos to those that row at amateur and pro level, its a hard cardio workout that will leave you drained after!

    Original Poster

    Oh, just realised its not the same sort of machine as I thought, its this one from argos worth £70

    argos.co.uk/sta…htm

    I thought it was the type you got a rope that you pulled.

    numptyj

    Anything under 2 mins for 2000m is 'nice?' More like superhuman did … Anything under 2 mins for 2000m is 'nice?' More like superhuman did you mean under 2 mins for 500m? Kudos to those that row at amateur and pro level, its a hard cardio workout that will leave you drained after!




    hah yeah 2 minute average split! not for the whole 2k hah!

    numptyj

    If you can get some cheap dumbells also you'll be off to a good start, … If you can get some cheap dumbells also you'll be off to a good start, heavy weights first then do some cardio, will allow you to keep some muscle mass whilst losing weight. (Plus building muscles burns more calories)Diet will be the biggest part. If you're not willing to cut out your crappy foods, you might as well not waste time on those machines SRS You wouldd actually be able to lose weight if you just eat at a calorie defecit, you don't actually need the cardio, but you need to be disciplined


    Sound advice!

    Original Poster

    numptyj

    IDiet will be the biggest part. If you're not willing to cut out your … IDiet will be the biggest part. If you're not willing to cut out your crappy foods, you might as well not waste time on those machines SRS You wouldd actually be able to lose weight if you just eat at a calorie defecit, you don't actually need the cardio, but you need to be disciplined



    This is where my main problem lies as I said before when I talk about dieting, I dont necesarrily eat very much in fact I eat far less than I should(which people have said is bad too) but what I eat is mostly fatty foods like ready meals or similar or I eat things like rice and chicken(large portion) but not much else each day.

    Today for example I had a small home made lasange, chips and salad for lunch, macaroni pie and a jam tart for tea and a glass of diet coke, yesterday I ate a Asda smartprice pizza and 3 twix bars and nothing else so its pure junk.

    I have been losing weight though since I stopped eating take aways instead of 1-2 a week and am getting more energy.

    ryouga

    This is where my main problem lies as I said before when I talk about … This is where my main problem lies as I said before when I talk about dieting, I dont necesarrily eat very much in fact I eat far less than I should(which people have said is bad too) but what I eat is mostly fatty foods like ready meals or similar or I eat things like rice and chicken(large portion) but not much else each day.Today for example I had a small home made lasange, chips and salad for lunch, macaroni pie and a jam tart for tea and a glass of diet coke, yesterday I ate a Asda smartprice pizza and 3 twix bars and nothing else so its pure junk.I have been losing weight though since I stopped eating take aways instead of 1-2 a week and am getting more energy.



    I joined up at my local gym in November and go on average 3/4 times per week. In November to the beginning of January I lost no weight cos I continued to eat my normal way, pizzas, fizzy drinks, chocs etc. (I did gain a little bit of muscle on arms etc where I had pretty much none so that probs why I didnt drop anything).

    But from beginning of January Ive been eating healthy and trying to eat at a calorie deficit (1800/2000ish calories a day) and trying to stick to it, since then Ive lost roughly a stone but carried on same gym pattern, so diet is a big part. You really have to tough it out on the diet side otherwise it really is gonna be pointless.
    Edited by: "numptyj" 27th Jan 2011

    Problem with eating irregular and eating junk is your body switches to a catabolic state where it stores the food you eat as fat, if will then break down the protein in your muscles as fuel.

    Its not easy to switch to a healthy diet but once youve started it only gets easier. You should aim for at least 3 or 4 meals a day. Start with small things like ditching the chocolate, coke, pizza and any other junk.
    At first dont restrict your calories too far just try to eat clean. Swap your rice for brown rice, chicken is good but not the fried variety. Swap your chocolate for something like ryvitta and peanut butter which is a great source of good fats.
    Never think that its too late to change bad eating habits or lifestyle as youve went too far. Its amazing how you can transform your body with the correct food, exercise and motivation.
    Good luck

    But from beginning of January Ive been eating healthy and trying to eat … But from beginning of January Ive been eating healthy and trying to eat at a calorie deficit (1800/2000ish calories a day) and trying to stick to it, since then Ive lost roughly a stone but carried on same gym pattern, so diet is a big part. You really have to tough it out on the diet side otherwise it really is gonna be pointless.


    At last someone with sense, the amount of people i hear dropping their calorie intake to under 1500 calories and wondering why they stop losing weight after a few weeks.
    Another tip for op, when eating clean you may find it hard to eat enough calories. For a male you should eat a min of 1500, any less and you will slow your metabolism.
    Edited by: "callum84" 28th Jan 2011

    callum84

    At last someone with sense, the amount of people i hear dropping their … At last someone with sense, the amount of people i hear dropping their calorie intake to under 1500 calories and wondering why they stop losing weight after a few weeks.Another tip for op, when eating clean you may find it hard to eat enough calories. For a male you should eat a min of 1500, any less and you will slow your metabolism.



    yeah Ive been reading up on bodybuildingforum.com there is a losing fat section which is pretty interesting and gives a lot of information. Im still trying to get to grips with the whole healthy eating thing though, I must admit I have trailed off a few sneaky times with naughty foods (but I guess that is to be expected when changing diet pretty radically), but I'm still losing so it's all good!
    Edited by: "numptyj" 28th Jan 2011

    Numptyj, Do you have a cheat day or high carb day? Really helps keep your metabolism going in my oppinion. I eat 500 or 600 over on a sat.
    If you have a smartphone their are quite a few apps out their to track your eating, i absolutely swear by myfitnesspal for iphone and beleive it is the main source of my motivation.

    callum84

    Numptyj, Do you have a cheat day or high carb day? Really helps keep your … Numptyj, Do you have a cheat day or high carb day? Really helps keep your metabolism going in my oppinion. I eat 500 or 600 over on a sat.If you have a smartphone their are quite a few apps out their to track your eating, i absolutely swear by myfitnesspal for iphone and beleive it is the main source of my motivation.



    well I have had a few bad days not cheat days as such but a few things that may have only taken me over the cal limit slightly and possibly some days where Ive had a pizza and I wouldnt actually have gone over the cal limit.

    I really have tried to reign in the carbs...my biggest vice before was bread, I could eat 8 slices or more a day easy LOL. So just on bread alone I was looking at 1000+ cals before any butter, Jam, sandwich filling. I could come home, eat a sandwich whilst I was waiting on pizza and chips in the oven to cook LOL.

    Now I try and keep it down to a sandwich a day 2 slices max if any bread at all, along with lean meats for protein and veg and it seems to be doing the trick.

    numptyj

    well I have had a few bad days not cheat days as such but a few things … well I have had a few bad days not cheat days as such but a few things that may have only taken me over the cal limit slightly and possibly some days where Ive had a pizza and I wouldnt actually have gone over the cal limit.I really have tried to reign in the carbs...my biggest vice before was bread, I could eat 8 slices or more a day easy LOL. So just on bread alone I was looking at 1000+ cals before any butter, Jam, sandwich filling. I could come home, eat a sandwich whilst I was waiting on pizza and chips in the oven to cook LOL.Now I try and keep it down to a sandwich a day 2 slices max if any bread at all, along with lean meats for protein and veg and it seems to be doing the trick.


    Sounds like your doing really well, keep it up. It only gets easier.
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