Doc Side 101 – Rowing and Weight Loss by Dr. John Degnan

by Dr. John Degnan Orthopedic Surgeon and Sports Medicine


Greetings fellow rowers. The topic of interest is weight loss and the possible advantages of rowing versus the more traditional regime. Lets start with common sense and say "GET A PHYSICAL".

That said, you may like to know the number one fuel burner in your body is your basal metabolic rate (BMR); those are the calories used to keep your vital organs happy and warm, and warm is the key word when talking burning calories. Our analogy will be your home’s utility bill; the more you insulate the lower your cost of staying warm. Well the more you exercise the less you insulate so the higher your BMR and subsequent WEIGHT loss. Ideally you want your body like a trailer on the open plains not a well-insulated submerged wine cellar.

When you row you protect the impact zones and involve all skeletal muscles except those of mastication (Webster), thus the thermostat is on high and your caloric utility bill will be outrageous, about 800 cal/hr.  I alternate between anaerobic (2 mile fast pace) and aerobic (4-5 mile casual pace) the former is cardio and latter fat loss. Lastly to enhance fat usage, no food, a couple cups of black coffee and pace yourself such that you can maintain a conversation with nature. . ( Below is a chart for my Heart Rate Monitor and GPS)

My best
John Degnan