Proper exercise regime?


Hi all,

I’m trying to figure out what a proper exercise regime would be for me, a total beginner (the rowing machine hasn’t even arrived yet…). I’m 41, have a BMI of almost 28, and I don’t exercise in any way, other than being the dad of a 5-year old… :wink:

My goals aren’t too ambitious: Just want to get some healthy exercise. Should this result in improved physical condition and/or weight loss, so be it 8)

I’m planning on getting up earlier on workdays (30 minutes?), for rowing. What is best practice? 1 ‘stretch’, or perhaps split it up in 3x10 minutes? How do I determine my optimal speed? (My rowing machine comes equipped with heart rate monitor.)
Should I keep the same early morning exercise up in weekends, or is the 2-day break no problem?

Furthermore I am considering additional rowing in some of the evenings, but then at a more relaxed pace, and longer periods. I nowadays spend those evenings watching TV, and from what I get it’s a good distraction to watch the boob tube while rowing. :lol:

As said earlier, I’m a total newbie at this, and any advice/tips is welcome!


Come to think of it…

As a total newbie in bad shape, it’s perhaps not the best of idea’s to start out with 30 minutes? Perhaps better if I do week 1 10 minutes, week 2 20 minutes, and then in the 3rd week go for 30 minutes workouts?


By now I’ve been at it for about 2 months.

I started out with 3x 3 minutes rowing, with 5 minutes rest in between. Later on I switched to 3x 4 minutes rowing, with 3.5 minutes rest.
These exercise programs were easy, even for a total n00b like me.

Last Friday I figured I was ready for something a bit more strenuous, and I replaced the interval-exercise with a 5000 meters stretch. My best time so far: 22:34.5
I’ll keep this up as long as it takes me to get used to it, and then I might up the distance to 6000 meters.