Another way to get in your cardio workout

I often hear people say cardio machines are boring, and they don’t like to use them. As a fitness professional and longtime personal trainer, I have to agree.

I’d like to suggest an alternative to the treadmill or elliptical that will greatly benefit your cardiovascular workout time and give you more variety in your weight loss program.

It’s that low profile device with a seat, a round drumlike device and handles. It’s called a rowing machine.

A rowing machine workout is very simple, and yet, it works the full upper and lower body in ways you probably won’t realize until after you’ve done it. If you have just started working out, you’ll feel some soreness in all kinds of muscles you didn’t realize you had. This is a good thing, though, and will lessen as you become more toned.

Before ever sitting down on a rowing machine, you want to take at least 5 minutes to stretch your legs, arms and chest muscles.

I have a rowing certification and use the machine myself. It has four phases (positions):

• Catch. The shoulders and arms are reaching forward. Your arms should be straight and relaxed. It is very important that catch position should not feel uncomfortable.

• Drive. The drive phase is initiated by the legs as they extend. The arms remain straight until the knees are mostly extended, and then the elbows flex, bringing the handle into the upper stomach.

• Finish. The drive ends at the finish when the legs are fully extended, shoulders are back, elbows are flexed, and the handle is against the upper stomach. Your forearms are vertical.

• Recovery. This phase is where the rower returns to the catch position to initiate another drive phase. You start this phase with stretching arms away from the body, extending the elbows. The body moves forward over the hips and hands move past the knees. With this motion, knees naturally begin to flex, and the rowing machine seat moves up the slide into the catch position.

You now have another piece of cardio equipment to help relieve boredom. Build yourself up gradually, starting with five minutes. Always consult your physician before starting any new exercise program.

Remember, the more energy used to pull the handles toward you, the greater the resistance from the rowing machine. You’re in control of the intensity of your rowing workout, not the machine.

Get up, get going and have fun!

Bill McGinnis is a nationally certified master fitness trainer. He can be reached by email at mastertrainer.tx(at)gmail.com or at www.profitness4life.