Fitness finder: rowing
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To experience the muscle-building, calorie-burning advantages of rowing a boat, you don’t have to live near the River Thames. You just need access to a gym with a rowing machine. 
cardio
flexibility
strength
weight loss
injury potential
schedule flexibility
the workout
Rowing machines have improved in recent years and today’s sport flywheel and chain mechanisms provide a smooth and satisfying ride. This is one of the few cardio exercises you can do that involves both the lower and upper body. You can use an indoor machine to train for outdoor paddling excursions since both versions work essentially the same muscles.
upside
Studies of Olympic rowers found that rowing is one of the best ways to get into good cardiovascular shape. Other research shows that rowers develop good upper body bone density, which helps prevent osteoporosis. It’s an excellent workout for your legs, arms and back.
downside
The only real downside is the fact that you need access to a rower. Also, since it’s a non-weight-bearing activity, it does little to build bone density in the legs. So, alternate rowing with running or an aerobics class and you’ve got a well-rounded cardio workout.
the pros say
Go for a rower with heavy, metal flywheels and use your legs and push through your heels. While it’s not classic form, switching to an underhanded grip or using only one arm from time to time can give your hands a rest and keep you going for longer. Interval training is great on a rower. Try warming up for 5-10 minutes, then pull hard for 2 minutes, and then go easy for 1 minute. Repeat for several cycles and then cool down.
requirements
Gear rower.
Instruction/Facilities: you’ll need proper instruction on form from an experienced fitness instructor, or a video.
Time: 20-60 minutes, 3-5 times a week.
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