If possible, set up a regular time to row so that you won't have to make a daily decision about whether and when to row. This will help prevent excuses from interfering with your program. The support of friends and family can be very helpful here.

The longer you row at any given intensity level, the more calories you will burn. Rowing at a higher intensity level will also burn calories faster, but you don't want to row so intensely that you can only last for five minutes. Therefore, the best guideline for weight loss is to aim for rows that are at least 30 minutes long at a "comfortably intense" pace.

Weight loss should result when your caloric output (exercise) increases while your caloric input (food) decreases or stays the same.

Building Intensity

• Remember that you do not need to change your damper setting to row at a higher intensity. Nor do you need to row at a higher spm (strokes per minute). You simply need to pull harder. Specifically, the more quickly you accelerate the handle (and thus the flywheel), the more resistance you will feel. We recommend a damper setting of 2-5, and a stroke rate of 25-30 spm.
  
  
• Use your Performance Monitor to gauge your intensity. Regardless of your choice of units, watch the middle display.
  - If you row in watts: higher intensity = higher number of watts
  - If you row in calories: higher intensity = higher number of    calories
  - If you row in pace (time/500m): higher intensity = lower    number (less time needed to go 500 meters).
  
  
• Try a gradual progression to vary and build intensity. Start by finding a steady pace that you can maintain for at least 5 minutes. Then, using your monitor as described above, increase your intensity by several seconds (or calories or watts) for one minute. Return to the original pace for one minute.
  Repeat this sequence several times or more.
  In subsequent sessions, see if you can use the higher pace as your base pace, and introduce another yet higher intensity level.
  
  
• Take "Power Tens", or "Power Twenties"
  Every 2 minutes, or every 500 meters, take 10 or 20 strokes at a higher intensity, then return to your base pace.

Building time:

• Use variety in your workouts - do intervals, alternate workouts
  
• Make the most of your Performance Monitor - rotate between the different display options
  
  
• Take breaks - especially if you get discomfort in the seat
  
  
• Watch the news, listen to books on tape, learn a foreign language
  
  
• Record all your meters, either online or in a logbook or on your LogCard.
  
  
• Go for the Million Meter Club.
  
  
• Try "Rainy Weather Housecleaning Intervals". Put the erg in a central location in your house, and see how many 5 minute sessions you can fit into your day, between your other chores. Challenge the rest of the household to join in and take turns.

            



       Weight Loss Booklet

This contains basic information on using the machine, as well as helping you to answer the questions - "What should I do?", "When should I do it?", "How can I stay on track?", "Who can help me succeed?" and, most importantly, "Why am I doing this?
Click here to for more information and to download a copy.




     



   Interactive Weight Loss             Programme

If you want a training programme to help you lose weight simply plug in your details and receive a programme designed to help you hit your target. Click here

Rowing Program for Weight Loss

Good Workouts for
Weight Loss