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Anonymous
Ergometers are very good for cardio for a low-impact machine. Just, for the love of god, erg correctly. Swallow your pride and look online for tips - I'm a rowfag and whenever I go to the gym and see idiots on the ergs rowing improperly it makes me cry. Keep your back straight and get some swing or else you can hurt yourself pretty hardcore. If you don't do it right it's a waste of time and very destructive - if you do it right, it's very good.
Also, never, EVER put the resistance above 6. If you're a girl 4 1/2 is good, 5 1/2 for a guy. That'll force you to push off decently with your legs while also keeping a decent rate.
Depending on your leg strength, keeping a 2 minute split for anywhere from 20 minutes to 60 minutes is a good goal - one of our tests is called an 'hour of power' and you try to row as long as you can for an hour straight, and I keep a 1:55 split. So start at 20 minutes and then build your way up.
You'll know you're at a good pace when all you want to do after you erg is fall asleep right there, crying. If you want to vomit, you either drank too much water beforehand or you hit it far too hard.
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