I do a daily row of 30 minutes in which I warm up for 10 minutes at my normal cardio pace and for the last 20 minutes add 30 second bursts of maximum exertion with a rest period after each burst of 2 minutes.
From a purely anecdotal POV, my performance has jumped up significantly and I feel much stronger.
Also, I have noticed a GREAT upward shift in my daily mood.
I’ve changed my rowing routine to 5 minutes warm up, then 10 mins. of alternating 20 sec bursts followed by 40 sec. recovery, then 5 minute of ~2:20 for cool down. The HIIT does make the time go by faster.
Maybe I’ll try for 30 min. sessions for even more benefit like you’ve seen.
What are guidelines for a “seasoned citizen” in terms of:
Warm-up time period
“Normal” aerobic time interval (aerobic capacity rate - i.e. 80%)
Intense aerobic time interval ( >90%)
I have been doing this for 4 years and my deadlift went from 0 to 310lbs. 50 minutes is all you need.
I used to row at the gym, and had to stop going for awhile. Do you have experience with rowing other than machine, as I found it sort of a difficult rhythm for me.
The classes in Zumba helped me quite a bit. I have lost the weight I wanted, however, I’m thinking about going back. I was remodeling and working on my lot at time, and that was enough exercise at the time.