Row Your Way to Fitness

Rowing machine in the gym – waste of time or a good way to get in shape? Sandra Kearney – Texas

Nothing is a waste of time if you put in the effort and practice good form. The rowing machine is no exception. At the gym, I like a rowing machine that consists of a flywheel, fan, and cable with a handle attached to one end. You pull the handle toward you as you slide the seat backwards. The fan creates air resistance, which makes the movement feel pretty close to skimming across the water. If your gym has one of those rickety hydraulic powered row-thingies it's time to ask yourself why you belong to that gym.

When you're trying to get in shape for a rowing or paddling sport, you'll love working out on a quality rowing simulator. Even if you never plan to hit the water, you may learn to love rowing for its ability to combine upper body, lower body and cardio conditioning all in one package, something few other cardio workouts can do. Contrary to popular myth, rowing isn't bad for your back. If you do it correctly, you initiate the movement from your legs and buttocks; this eliminates excess stress on your back muscles.

However, some people get bored with rowing instantly. Others are intimidated because rowing is not as natural as walking, running, or biking. Also, it's easy to look goofy while you're rowing if you don't know what you're doing. I once watched a guy smack the handle into his forehead over and over again until someone finally took pity on him and showed him how to use the machine.

OK, so proper form. Experienced rowers make it look easy, but when you actually sit down at the machine, it might take more coordination than it appears. Let me break it down for you:

• Start by holding the handle with an overhand grip. Slide the seat forward until your knees are bent but not crunched.
• Lean forward from your hips so your hands are head of your toes. Initiate the slide backward with your butt. Simultaneously straighten your legs, pull back on the handles, and lean back slightly. At the end of the stroke, your arms are fully bent so the handle hits gently just below your chest. Initiate the next stroke by reversing the movements. Here are some tips to fine-tune the motion.
• Think legs, legs, legs. Concentrate on initiating the movement with your buttocks rather than your lower back. Don't fully straighten your knees. Even when you're completely extended your knees should be a little soft.
• Don't hunch over and round your back. That's the way to give yourself back pain. Don't lean all the way back at the end of the stroke either. Proper positioning is when your upper body is leaning backwards about 45 degrees.
• Pull the handle in a smooth, continuous stroke rather than stopping at the most stretched-out and bent positions.
• Try alternating hard pull intervals with slower, easier intervals in a 1:1 ratio to start, gradually building up to a 5:1 ratio of hard/easy.

My 2¢: Try this full-body machine when you cannot run another step on the treadmill or grind out another minute on the elliptical or stationary bike. You'll be pleasantly surprised and hey, it's the only workout in the gym with a built in cooling system. There are some claims by the rowing machine companies that you can burn as many as 800 calories an hour on a rower but it's probably closer to 400-450 for most people -- still respectable but let's not get crazy with the claims here. There are studies that show rowing is also very good for building bone density, especially in the spine, upper arms and thighs.

Now for your 2¢: Anyone out there spend time rowing there way to nowhere? Any row-your-boat workouts to share with the group?

Also, to compliment your cardio routine, click to read more about five great stretches no matter what machine you prefer! And, if you love spin class and want to start rowing, try Indo-Row!

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider. You can also follow her on Twitter @lizzyfit.