Just been given a rowing machine - Advice needed.

[Prophet]

Luckily I've been given a rowing machine which I'd like to start using as a warmup/cardio workout along with weight training.

What length of time/intensity should I be aiming for, as a beginner for a good cardio workout?

 

[semi-pro waster]

What sort of rowing machine e.g. fan rower or independant arms? Can you set the difficulty level? Because I've found that it can vary considerably depending on the machine you use. Probably the best advice I can give is to try it for a few days and aim for the sort of speed/pace that gets you sweating and mildly out of breath then work up from there.

For whatever it is worth on a Concept 2 (widely regarded as the best) I'd always be aiming for sub 2minutes for 500m and probably closer to 1m40s or less if I was still fit, usually on setting 5 or 6 for resistance. However training isn't designed to be a competition against other people, it is about doing the best you can.

 

[fonzee]

i usually do 1500 metres on setting 10... not long, few minutes workout, just to get everything warmed up should do perfectly... then its over to working the guns

 

[Prophet]

I can't remember the make (will get that later)

It has independant arms with about 7 settings. Its quite basic but has a good movement which is what I was initially worried about.

Not sure how to calculate distance as there's no gadgets so I'll be doing a timed session, I guess.