Alright girls lets talk about Cardio/Spinning and .......

[nefertiti]

I tried rowing this morning too. I couldn't figure out how to use the machine and couldn't get the intervals timed right. I have no patience in the morning so i jumped on the elliptical lol.

Don't worry about programing it....just hop on and start going. The resistance changes by how hard you pull, not anything you set on the screen. Just make sure it shows a timer and don't worry about the rest of the numbers. I usually keep mine set to a timer and a "split time" which tells me how long it would take me to go 500m at that intensity. It's a good tool to tell me how effective and strong the strokes are.

form:

You start in the "catch." That is when you are most forward on the machine and taking the bar off it's hold, and the start of the stroke. Your grip on the bar should be relaxed, your back should be straight, and you should keep your head even and facing forward (look at the monitor). Legs should be evenly placed.

PUSH with your legs as you straighten your back. Only bend your elbows once the bar crosses your knees. Don't lean more than 30 degrees back, and not until your legs are extended. Too many people try to pull pull pull...but the power should be coming almost entirely from your legs - the back and arms are the finishing touch.

For the recovery, all thee elements should blend together smoothly - back, arms, legs (bending the legs once the bar crosses the knees) back into the catch. The bar should stay on an even plane and you should never have to lift it over your knees.

I hope that helps.

 

[OneBreath]

I usually keep mine set to a timer and a "split time" which tells me how long it would take me to go 500m at that intensity.

That's exactly what i was trying to do. I have no patience at 6:30 AM. In my mind i tried for 15 minutes, in reality it was probably more like 90 seconds

I'm going to try it again next time i go in the afternoon for cardio. Thanks for the form tips!

 

[Stefka]

Princessa and QT, what kind of spin bikes did you get? I'm looking in to buying one. Any suggestions?

 

[princesa]

Hi Stefka,

I bought the Schwinn IC Pro

here is a link Amazon.com: Schwinn IC Pro Indoor Cycling Bike: Sports & Outdoors

 

[princesa]

I still advocate using an ergometer (rowing machine) with proper form as the best cardio workout. It is the BEST thing to do HIIT and for steady rate it will work your entire body if you are using it correctly. I'm a former D-1 rower, and let me tell you those things can kick your ass to the point of nearly puking without ever stressing joints (again, if used correctly). Concept 2 has a free DVD they send out. The main thing is, the harder you pull, the harder it resists. Everything is in your control and every part of your body is used in each stroke when using the proper form. You can build muscle and burn fat in one session.

My gym doesn't have a rowing machine

 

[RottenWillow]

For pure fat burn I walk on a 6% incline for 20 plus minutes. I keep my pulse right at 120. I learned that from someone who works with IFBB pros.

Yep that hr is ideal. For me it's 130.

I don't think any of us posting here are training for endurance, and unless you are, your spinning/treadmill time should really be easy work. I tend to have a balls-to-the-wall attitude about everything, so I had to force myself to habituate to going slow and easy on my treadmill. Preserve LBM and take it easy. In my case it's about 2% incline at 4mph for 3 miles.

 

[superqt4u2nv]

Princessa and QT, what kind of spin bikes did you get? I'm looking in to buying one. Any suggestions?

Louis Garneau Adrenaline Spin / Indoor Cycling Bike

 

[goin on 4T]

Wow, I could never spin at home. I have a hard time doing the treadmill at home too. I love going to the classes though at our gym. I just started back. I am a cardio nut and have a bit of a chip on my shoulder when I go. I like to get the teacher fired up by telling her how weak her last class was or how someone other teacher really worked the class. I don't do spin for weight loss I do it for the aerobic excersize, for weight loss I stick to 1hr of eliptical at a 120 or so BPM. I am amazed how the seats are full before the class starts and then 30min into class 1/5 of the people are gone. That pisses me off.
The funny thing is the saturday 645 spin class has like 10 people that intentionally leave 1/2 way thru so they can go sit on there buts at starbucks! That really pisses me off. Sorry about the rant.
I love spin its fun.