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GEL THE MOST FROM YOUR EXERCISE MACHINE: ROWING MACHINES

If you buy the right model and learn to use it correctly, the rowing machine can provide perhaps the best all-over workout among stationary machines. While the exercycle and stair climber are easier to master, they largely work the muscles of the legs. The rowing machine tones muscles in the legs, arms, abdomen, shoulders and back. Because it allows you to vary the intensity of the workout, the rowing machine is one of those rare gym pieces that can give you both, aerobic as well as strength-training benefits.

Two types of models are available: Piston-type models are cheaper and more compact, but have a less smooth action than flywheel models which allow you to better mimic the fluid, rhythmic motion of real rowing.

When You Buy

Buy a sturdy model, not a lightweight one that wobbles on the floor.

The oar motion should be smooth.

The seat should be comfortable and move smoothly to

cut friction.

Good models, like good exercycles, are likely to fall in the more expensive range.

When You Use

Before you start, get your physician's okay especially if you have back or knee problems.

Unlike stationary cycling or stair-climbing, rowing is a new athletic movement for beginners to learn. Since correct technique and rhythm are of the greatest importance, rowing is best learnt under a trainer. This is the machine where people tend to have the worst form.

Make sure it's your legs, not your back, that are powering your strokes.

Keep your back straight; don't lean forward.

Don't crunch your legs too close to the front or you'll stress your knees and lower back and produce less power.

Don't grab the handle too tightly; use a relaxed grip.

Your arms should always come straight back, go straight forward.

At the finish, the handle should land at the top of your abdomen, not in line with your chin.

Time your strokes so your knees are down and out of the way when your arms pass over them. You should never have to raise your arms to clear your knees.

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