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Don't Miss the Boat!


Are you trading in your regular workout for rowing? If so, you’re not alone. Rowing is becoming the workout of choice for many—and it’s easy to see why.

Often considered only an upper-body workout, rowing, when done correctly, can also give your core and legs a great workout. Rowing is also easy on the joints, which is a plus if you want to take a break from the pounding of the pavement, are recovering from an injury or are tired of sitting bent-over on a bicycle. Rowing may even be better than spinning—another popular workout—for strengthening the upper back.

Rowing is also a super calorie burner. One 50-minute rowing class can burn up to 1,200 calories—which is about twice as many as spinning does. Every rowing stroke works your calves, quads, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back and lats. Wow. What a workout!

Here are some rowing moves to try:

Rowing Sprints: Get in as many basic rowing strokes as you are able to in 10 seconds. Rest for 10 seconds. Repeat this cycle until you’ve completed 10 times.

Power Curls: Slide your body forward in the seat and hold the handles with your palms facing down. Keep your back straight and extend your legs so that you push the seat backwards, while bending your elbows and bringing the bar toward your upper body. Next, extend your arms in front of you and slide the seat forward to its starting position. Repeat this 20 times.

Punches and pulls: With an overhand grip, grab the handle and then extend your arms and legs so that the seat is pushed all the way back. Be sure to sit up tall. While keeping your elbows close to your sides, forcefully pull the bar straight back towards the middle of your belly. After you have completed that, then push the bar back out to the starting position. That's one rep. Complete as many reps as you can in 30 seconds.

If you’re looking for something new, then don’t miss the boat! Give rowing a try.


In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.


This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.

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