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Anonymous
I tried out the erg at my school's weight room for the first time yesterday. I liked it. What's it useful for, /fit/? Is it considered cardio? How long should on it should I aim for? How does it compare to, say, an elliptical?

My arms hurt today, but I talked to my friend who does crew and she said legs should do most of the work. What should my form be like? (She said she's also come in and help me out with it some day.)
>> Anonymous
Bump for answers
>> Anonymous
Google concept2. There's an entire subculture of erg rowers.
>> Anonymous
Could this bitch be used as resistance training ie muscle building?
>> Anonymous
http://www.crossfit.com/cf-info/excercise.html#Row

Lots of good videos there. In order for this to be a decent cardio workout, you have to do it for at least 20 minutes (after a warmup to get your heartrate up). I cover a little over 7km when I do a 30 minute workout, if that helps at all. Yeah, you're legs and back are supposed to do most of the work, but I find my forearms get a bit tired at the end too.

>>50028
It can't be used for anarobic strength training. That isn't its purpose.
>> Anonymous
Erging is one of the best aerobic exercises you can do. In terms of calories per hour, only stuff like swimming and maybe running are better. If you do it right, it works every muscle group save for your biceps, and can help you tone up a little if you raise the damper high enough.

Try to kick off first with your legs (quads mostly), then about a quarter way through start with your abs followed quickly by your arms. At the end, you should have your legs near flat and be slightly bend back. On the reverse, let your arms go first, then come forwards and lastly your legs. On the catch, try to get your shins as vertical as possible. It's easier to just mimic someone who knows what they're doing.

If you get your heartrate up high enough, it's pretty easy to burn 800+ cal/hr on the Concept II, which for me is around 29 strokes/minute on the 8 damper (around a 2:00/500 meter split). And yeah, there's a die hard subculture following too.
>> Anonymous
>>50036
We did some shit-ass erg sprints in the gym today. Harsh as hell when you're doing them, but afterwards you wonder if you really got any benefit at all...

Doesn't help that I broke my diet today for chicken nuggets and cheetos.