Rowing Machine

To dedicated rowers, this increase in popularity doesn come as a surprise. Rowing is a total body workout that targets the muscles in your legs, back, core and arms. Its also great for your cardiovascular system because it challenges the heart in multiple ways, said Dr. Aaron Baggish, a professor of medicine at the University of Lausanne in Switzerland and the director of the Cardiovascular Performance Program at Massachusetts General Hospital. Whats unique about it is that it combines the two fundamental stresses that the heart responds to, which are pressure and volume, he explained.

The drive

The drive is where most of the power and exertion come from in rowing. Keeping your core engaged, push the machine away with your feet, making contact with both the ball and heel of your foot. When you have your heel down, youre able to engage your posterior chain, or the muscles along the backside of your body, such as your calves, hamstrings and glutes, said Casey Galvanek, head coach of the United States Rowing Associations Junior National Team system. This helps you to create more power by using more muscles, he said.

The recovery

During the recovery, you moving back toward the front of the machine to prepare for your next stroke. First extend your arms. Next, tilt your body forward, pivoting with your hips so that your torso moves from 11 oclock to 1 clock on the clock face, and you are leaning forward about 30 degrees. The motion should come from your hips, not your back, and your abs should be engaged.

Swing or pivot your body with your pelvis instead of rounding over your bellybutton, Mr. Galvanek said. Hunching will expose your lower back to possible injury.