Weight Control Guidelines

Guiding Principles

For a given intensity level, the longer you row, the more calories you will burn. Why is rowing such a great calorie burner?
For a given elapsed time, the harder you row, the more calories you will burn. Note, however, that the harder you row, the less long you will be able to sustain the workout.

Here are some strategies, based on our own experience and that of our customers, for building time and/or intensity.

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. Take the Holiday Challenge. It really helps to have a goal.
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.

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 minutes. 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.