Category: Rowing Machines

Swimsuit season will be here again before you know it. Are you ready? If you’re like most Americans and have spent the winter months indoors and inactive, probably not. You’ve likely put on a few extra pounds in all the wrong places.

Wondering how to get them off before you have to make that first appearance at the pool? Most doctors would offer this advice: combine a reduced-calorie diet with increased physical activity.

You can start by eliminating all those comfort foods you’ve been enjoying during the long, winter months. Instead, choose healthier dishes like broiled fish, grilled chicken, salads and fruit for dessert.

Improving your diet is only half the equation. You also need to get up off the couch. Most adults should get at least 30 minutes of moderate activity per day, but according to “The Surgeon General’s Call To Action To Prevent and Decrease Overweight and Obesity” fewer than one in three U.S. adults gets the recommended amount of physical activity.

“Nothing else you can do for yourself has more benefit than getting up and getting moving,” says certified trainer Chad Baldwin of Snap Fitness, a fast-growing franchisor of compact, state-of-the-art 24/7 fitness centers in Canada and the United States. “Not only does exercise make you feel better, it has a lot of health benefits.”

In addition to helping to control weight, physical activity decreases your risk of dying of coronary heart disease and also reduces your risk of developing diabetes, hypertension, and colon cancer. Baldwin points out exercise does not have to be strenuous to be beneficial. “Some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session,” he says.

If your company has a gym, use it during your lunch break. If not, join one that is close to work and home so you’re more likely to use it. Many reputable chains will have locations sprinkled throughout the community, and most have expanded their hours in response to members’ demands.

If the public gym scene is not for you there are plenty of other ways to get in shape. Start a walking program. Buy a jump rope - what used to be so easy when you were a kid may surprise you. Consider buying a piece of home exercise equipment. The most popular machines are treadmills, elliptical trainers, and strength training home gyms like you see in those Bowflex ads.

The gem of home fitness equipment is the rowing machine. You work every major muscle group including legs, arms, back, abdominals and buttocks at every session, and you burn calories too. The benefits of a rowing machine are many. One is that you do not need a separate room or even a corner of one to store it. You can compare rowing machines for features. One that stands out for the newbie is the Stamina 1205 rowing machine which is a compact rowing machine for less than $200.

Maybe you want to lose 10 pounds by September, or fit into a smaller dress size in time for a friend’s summer wedding. No matter what type of plan you have created for yourself, the only way you’re going to see results is if you stay consistent. Make the effort to exercise every day.

Rowing machines may very well be the best all around fitness equipment, especially for Boomers. You work all your major muscle groups including legs, arms, back, abdominals and buttocks while rowing. Rowing also provides aerobic conditioning as well as strength training, which makes rowing a very efficient exercise. Rowing is a great calorie burner as well. Because rowing is an impact free activity, it can be a life-long form of exercise. Rowing machines are also one of the few home exercise machines that can strengthen your back muscles.

That being said rowers can be rough on the body, especially for out-of-shape folks. How to use a rowing machine is not intuitive, and the most important thing is proper rowing machine form. Bad rowing form can aggravate the knees and back. People who already have problems in these areas want to start slowly and limit activity on their rower before learning the proper technique. Manufacturers’ literature can be useful here if you do not have access to personal trainer type advice at home or at the local gym. It’s not rocket science and anybody can do it, but good rowing machine form is important. A Lifecore rowing machine is the most bio-mechanically correct rowing machine in the business.

Rowing machines come in four models: water, hydraulic, fan, and magnetic resistance. With the water model the workout is generated by a flywheel overcoming the effect of drag in a water tank. Hydraulic rowers, which include most home rowing machines, consist of shock absorbers attached to handles that you pull like oars. Both types generally include a sliding seat on a track that the exerciser can pull and push himself on. Both types offer similar benefits although the water rowers are very good at emulating rowing a boat through water. Read more about the benefits of rowing machines…

One of the fastest growing sports around is indoor rowing. Whether its for competitive reasons or fitness reasons or both, the advantages of indoor rowing are clear. You are indoors. You probably haven’t had to travel more than a few yards from one room of your house to another. Its convenient, location wise and you can make it fit your lifestyle. It is a simple thing to schedule an impromptu 30-minute session on your rowing machine. The alternatives to home indoor rowing are obviously outdoor rowing and a trip down to the local gym. The saving in time and effort owning your own machine is clear. If you are lucky enough to have the space in your dwelling for a rowing machine, then take the opportunity to exercise whenever you like.

Stamina Body Trac Glider 1050 Rowing Machine
List Price: $199.00
Buy New: $114.00
You Save: $85.00 (43%)

If you have limited workout space, the Stamina Body Trac Glider 1050 is a great fit for your home workouts with a footprint of 23.5 x 46 inches. With its steel frame and aluminum center beam, the Body Trac is designed to withstand years of use while giving you a stable, comfortable workout. The ball bearing roller system and adjustable hydraulic cylinder resistance arms mimic the smooth motion of rowing on the water. The multifunctional fitness monitor shows speed, distance, time, stroke count, and calories burned during your workout, and keeps you motivated and on track to reach your fitness goals.

Features and Specifications

* Unique, full range of motion rowing
* Gas shock resistance
* Multi-function electronic monitor
* Easy assembly
* Folds for storage
* Sturdy, steel frame construction
* Manual resistance control (knob)
* Maximum user weight: 250 pounds
* Dimensions: 23.5 x 46 inches

Rowing is widely known to be one of the best all around activities for cardiovascular fitness and strength. Rowing is a total body workout that is efficient, effective, low-impact and utilizes all major muscle groups including the back, legs, arms, abdominals and buttocks. It is one of the best exercises for building a strong back, as well as one of the most effective low-impact aerobic exercises for increasing your metabolism for more efficient calorie and fat burning without the impact on your joints.

The ideal location for your rowing machine is a room with plenty of ventilation, so you can get the big lungfuls of oxygen for the final push at the end of your rowing session. Also, a room that doubles as a home gym will need plenty of airing, especially after you have had a vigorous workout. An ideal room to house a rowing machine is an attic room with velux windows. Its out of the way, so the machine doesn’t impact on everyday life. Most machines are self-assembly so you can take it up there and assemble on site as it where. The machine is then out of way and you can enjoy your indoor row without distraction or interference from others.

Once, you have your machine assembled and in place you can then add some rowing accessories. Most people like to listen to music or watch TV while exercising, so get a media system and your ready to go. This is something else that outdoor rowing cant offer. Its questionable whether listening to music or watching TV does help, but at least its possible with an indoor rower. There are many rowing accessories you could purchase, but wait until you have started in earnest before buying every little gadget and fashionable item.

Rowing is a great way to work out the stresses of the day and get the great cardiovascular workout for both the upper and lower body - rowing is one of the best forms of exercise for this. All the major muscle groups get a good workout. It is important to have a correct technique though and it may help to pay a visit to the local gym to get some good advice on the correct technique and useful programmes to follow.

It you find indoor rowing is missing something, then you good look to enter some competitive events, to give your training more of an edge. Competitive indoor rowing a fast growing sport, so do some research and you may find some venues near your home.

Ian Wide contributes to many sport and leisure sites such as home fitness equipment and rowing machines.

Did you know that rowing is one of the best exercises for developing aerobic fitness? Not only does working out with rowing machines or rowing ergometers allow people to develop their cardiovascular system, but they also place considerable demands on your muscular system as well!

Unlike cardio machines such as treadmills, exercise bikes and stair climbing equipment, a rowing machine exercises your upper body as well as your lower body. The rowing stroke when using an indoor rower is composed of 65-75% leg work and 25-35% upper body work.

Stamina 1205 Precision Rower

List Price: $250.00
Buy New: $177.40
You Save: $72.60 (29%)

Rowing is widely known to be one of the best all around fitness activities. With the Stamina 1205 Precision Rower, you’ll use all major muscle groups including legs, arms, back, abdominals, and buttocks. Rowing provides aerobic conditioning as well as strength training, which makes rowing a very time efficient exercise. This dual-purpose workout is a great calorie burner as well. Because rowing is an impact-free activity, it can be a lifelong form of exercise. Not only that, but rowing is also one of the few exercises that can strengthen the back. The 1205 rower features a precision-extruded aluminum beam, a smooth hydraulic cylinder action, and a deluxe ball-bearing roller system. The thick-padded seat and pivoting foot plates assure your comfort. Completing the picture is the adjustable tension controls and the single button multi-function monitor.

Specifications:

* Precision extruded aluminum beam
* Deluxe ball bearing roller system
* Smooth hydraulic cylinder action
* Adjustable tension controls
* Single button multi-function monitor shows speed, distance, time, row count, calories burned, and miles rowed
* Comfortable, thick padded seat
* Pivoting foot plates for added comfort
* Assembled Size: 48″ long x 32.5″ wide x 27.75″ high
* Weight: 47 pounds

Other benefits of indoor rowing are getting a full body aerobic workout with one machine, and the lack of impact that is experienced when compared to other aerobic activities. When youre jogging outdoors or using a treadmill machine, there is orthopedic trauma placed on your body every time you take a step. This is not the case with indoor rowers.

When youre looking for the best rowing machines for you, there are many options available. There are four distinct types of indoor rowers: piston or cylinder based rowing machines, flywheel rowers, magnetic resistance indoor rowers, and Water Rowers.

Hydraulic Rowing Machine

The hydraulic rowing machine may be the best way to go if space is a concern, or if youre on a tight budget and you want an economical indoor rower. Hydraulic rowing machines receive its tension from the amount of air or fluid thats compressed with a cylinder or piston, and can be adjusted by most models of indoor rowers.

Although hydraulic based indoor rowers are low-cost, they differ from air, magnetic and water rowers because the rowing machine technique doesnt allow you to pull in a straight line. The majority of hydraulic piston based rowers require you be placed in an exercise position that does not allow you to perform a natural rowing motion. Because of this, you are unable to naturally synchronize your arm and leg movements together.

Flywheel Rowing Machines

The air or flywheel rowing machine for exercise offers a similar feel to outdoor rowing. Flywheel exercise rowing machine receives its resistance from the pulling motion, which spins a flywheel with fan blades attached. The resistance is provided by the wind. To increase the resistance of a flywheel rowing machine, all you have to do is pull harder. This moves the flywheel faster, and a greater wind resistance is provided from the fan blades of this type of indoor rower.

Compared to piston/cylinder or hydraulic based rowing machines, air rowing machines provide a more natural, continuous, and smoother rowing stroke.

The Concept 2 (or Concept II) rower is among the most popular flywheel air rowing machines. This machine is used by fitness enthusiasts, health clubs, corporate fitness centers, and rehabilitation clinics as well. Along with health, fitness and rehabilitation purposes, the Concept2 is the rowing machine of choice for indoor rowing competitions around the globe, such s the Crash-B Sprints World Indoor Rowing Championships and the European Indoor Rowing Championships.

Magnetic Resistance Indoor Rowers

A magnetic resistance fitness rowing machine is known for being virtually silent and providing a smooth rowing stroke. Unlike flywheel based indoor rowers which receives its resistance from the wind, magnetic rowing machines utilizes a magnetic brake system.

One of the main aspects youll notice with magnetic rowing machines is that is doesnt product much sound at all. Rowing machines based on magnetic resistance produces no friction (like the flywheel or Water Rowers), thus providing a silent workout.

Fitness rowing machines based on magnetic resistance are available utilizing only magnet resistance or a combination of magnetic and air resistance.

The WaterRower

The WaterRower is an ideal rowing machine for those who participate in outdoor rowing. The Water Rowers unique patented Water Flywheel has been designed to emulate the dynamics of a boat moving through water. Just like rowing outdoors, the WaterRowers flywheel receives its resistance by overcome the effects of drag as water moves past the tank. This indoor rower is also virtually silent when in use. All you hear is the swishing of the water while using this rowing machine.

The WaterRower is constructed with a wooden frame. This makes this rowing machine one of the most attractive models available, and the mechanical vibrations (common to other indoor rowers) are dampened. There is also a commercial version of the Water Rower sporting a metal frame.

Another model of water based rowing machine is the First Degree Fitness Fluid Rowing Machine.

Summary

In sum, whatever type of rowing machine you choose, rowers are an excellent choice for developing aerobic fitness and building a healthy heart.

Do you have to wait in line at the gym for the rowing machine? There is a reason for that. You probably know that a rowing machine is one of the best pieces of fitness equipment for aerobics. Well, rowing machines or rowers do develop your cardiovascular system, but as legit exercise equipment a rowing machine places considerable demands on almost your entire muscular system too.

Here is a tip for exercise on a rowing machine. Keep your elbows close to your body. The reason is that the biceps muscle has two main functions. The first is flexing the elbow. The other is called supination, which is a biomechanical term for forearm rotation. Supination occurs when you turn your hand from a palms-down position to a palms-up position. Rowing machine suppination causes a more intense bicep contraction.

The usual home gym equipment like treadmills, exercise bikes and stair climbers are very good for leg strength and endurance but do not work your upper body and your lower body like a fitness rowing machine. The rowing stroke when using indoor rowing machines is about 75% leg work and 25 arms and upper body work.

Another benefit of indoor rowing is the absence of impact on your joints that you get with other aerobic activities. When you’re jogging on pavement or even when using a treadmill, there is some shock placed on your body every time you take a step. This is not the case with rower machines.

On the other side of the coin you probably do not want to completely avoid impact type exercise either. Impact builds bone density and strengthens tendons. Only you can determine youre proper mix of impact and fluid exercise.

When you’re doing a rowing machine comparison or looking to buy the best rowing machine, there are several choices available. There are four distinct types of indoor rowers: piston or cylinder based hydraulic rowing machines, flywheel rowers, magnetic resistance indoor rowers, and water rowers.

Hydraulic Rowing Machine

The hydraulic rowing machine may be the best way to go if space is a concern, or if you’re on a tight budget and you want an economical indoor rower. Hydraulic rowing machines receive create resistance from air or fluid that is compressed within a cylinder or a piston. Even cheap rowing machines provide for some adjustment so do not let low cost alone keep a hydraulic rowing machine from consideration.

Stamina 1205 Precision Rower
List Price: $250.00
Buy New: $179.00
You Save: $71.00 (28%)

Features:
• Rower with precision-extruded aluminum beam and deluxe ball-bearing roller system
• Adjustable tension controls
• Single button multi-function monitor
• Comfortable, thick padded seat
• Pivoting foot plates for added comfort

Although hydraulic based indoor rowers are inexpensive, they differ from air, magnetic and water rowers because the rowing machine technique does not allow you to pull in a straight line, which is the natural rowing motion. It may require some practice to synchronize your arm and leg movements.

Flywheel Rowing Machines

The flywheel or air rowing machine provides a feel closer to outdoor rowing. Flywheel exercise rowing machines create resistance from the pulling motion, which spins a flywheel that turns attached fan blades. The resistance is actually provided by the wind. To increase the wind speed and air-resistance of a flywheel rowing machine, all you have to do is pull harder.

Compared to piston/cylinder or hydraulic based rowing machines, air rowing machines provide a more natural, continuous, and smoother rowing stroke.

Fitness Quest Integrity 3000 Air Rower is a popular flywheel air rowing machines. This machine is used by fitness enthusiasts, health clubs, corporate fitness centers, and rehabilitation clinics as well as home gyms.

Magnetic Resistance Indoor Rowers

A magnetic resistance fitness rowing machine provides a smooth rowing stroke. Some models like the Lifecore R900 Rowing Machine have short handles instead of oars. Unlike flywheel based indoor rowers which create resistance from the wind, magnetic rowing machines use a sensitive magnetic brake system.

With a minimum of big moving parts a magnetic rowing machines is very quiet. That is probably a good thing most of the time but some people like the auditory feedback they get from an air rower or a water rower.

Fitness rowing machines based on magnetic resistance are available with only magnet resistance or with a combination of magnetic and air resistance.

The Water Rowing Machine

A water rowing machine is often the first choice for people with outdoor rowing experience. WaterRower is the leading manufacturer. WaterRower’s unique patented Water Flywheel simulates the dynamics of a boat moving through water. Just like rowing outdoors. This indoor rower is quiet and nearly vibration free.

The WaterRower Natural (S4) Rowing Machine is hand-crafted in solid Ash and stained Honey Oak for consistency of color. Each machine is hand-finished with Danish Oil making it an attractive and unique piece of fitness equipment.

With all rowing machines, the motion is not unexpectedly like rowing, and not many of us have done that as often as we walk or ride a bike. You are going to have to practice to get the motion right. For beginners be wary of strain on your knees and lower back while learning the proper rowing technique. One fairly common injury among rowers is a hyper extension of the back. Be sure to thoroughly read through the directions that come with your rowing machine, and ask for help if you need it.

Almost all modern rowing machines have a multifunction fitness monitor that shows speed, distance, time, stroke count, and calories burned during your workout

Tags: rowing machine, fitness equipment

Exercise rowing machines are a great way to get aerobic exercise. The more muscles you use when you exercise, the less time it takes to give your body a full workout.

Rowing moves your body through a wider range of motion than most activities, stretching your muscles and rotating your joints. Exercise rowing machines works out muscles in your arms, legs, stomach and torso building muscular strength and endurance.

Kettler Kadett Outrigger Style Rower Rowing Machine
List Price: $699.99
Buy New: $589.00
You Save: $110.99 (16%)

Stay in peak shape and train in your own home with the Kettler Kadett rowing machine. With the special outrigger design’s circular movement, the Kadett closely simulates the actual process of rowing on water. It features two hydraulic cylinders with the ability to set force resistance on a scale of 1 to 12, and a comfortably ergonomic seat with smooth running rollers mounted on rails. It also has moving foot plates with adjustable straps, folding oars with continuous force adjustment, and an anti-slip base that protects the floor.

The Kadett is outfitted with a training computer that provides info on time measurement, number of oar strokes, speed of strokes, distance covered during training session, total distance, energy consumption, and pulse rate. You can program settings for desired distance covered and stroke speed and receive visual and audio signals when you’ve reached your goals. It has a 250-pound weight capacity and measures 59 x 67 x 18 inches.

Rowing is an especially balanced form of exercise that involves all the main muscle groups and increases the efficiency of the heart and circulatory systems. It also encourages the metabolism and raises the ability of your organs to absorb oxygen.

Your heart and lungs can also benefit from rowing exercise. The benefit of rowing exercise is similar to other forms of aerobic workouts. The continuous upper body motion is also great for raising your heart rate to your target zone.

Rowing burns calories faster than biking, is easier to do and rowing can even firm up your butt. Rowing is a smooth motion, rhythmic and impact free activity that puts little strain on the muscles and joints if done correctly.

However, people with back problems should proceed with caution because rowing can put a strain on your back. Always check with your doctor before starting any exercise program.

Rowing is a very versatile sport that can be done indoors or out. It is a complete exercise that is satisfying, enjoyable to do and provides a balance of fitness benefits.

You can get a great workout with rowing whether you are indoors, on an exercise rowing machine or outdoors enjoying the fresh air. You can row solo or join a local rowing club for the social benefits.

The steady rhythm of rowing will challenge your body, but it can also help calm your mind. Picture yourself rowing outdoors on a quiet lake; your body, your mind, the boat and the water all blended into one blissful space in time.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment.

Tags: Exercise rowing machines, aerobic exercise

Shop Amazon for a rowing machine

Stamina Body Trac Glider 1050 Rowing Machine
Amazon Price: $149.98


Customer Review: The machine arrived in a timely manner however, it appeared to be a returned item as the packaging was damaged and had lots of tape on it. The pieces were thrown in the box. The display mount was bent but not enough to warrent the hassle of a return. The overall machine function is fair, the display operation is not well thought out(no on/off). All in all, having dealt with Amazon for a number of years, I really expected more.

Stamina 1205 Precision Rower
Amazon Price: $208.99


Customer Review: Bought this rower not to long ago. I don’t have a real strenuous workout, 20 minutes 3 times a week.

Good stuff:

Base is sturdy, and really not too far off the ground. I’m able to slide it under my bed.

That’s it.

Bad stuff:

By the 2nd week the bushings holding the arms to the frame were GONE, I mean really GONE, they slowly shredded off.

The friction units (they look like shocks) get really really hot, and thats on a lower setting. A friend of mine used it on level 3 (out of 5, I usually use 4) and th…

Concept2 Model D Indoor Rowing Machine
Amazon Price: $900.00


Customer Review: The Concept2 Indoor Rowing Machine is the universal standard for quality rowing machines. If you want to perform this indoor exercise correctly, this is the machine to use. If you visit any high school, college, or club rowing program you will find Concept2 rowing machines are likely the only rowing machines they use. It is good for sweep rowers and scullers, gives you lots of workout feedback, and requires very little maintenance. My model D has over 2,000,000 meters on it and neither of us show any sign of slowing down. Older, used Model A, B…

Lifecore R900 Rowing Machine
Amazon Price: $499.00


Customer Review: The rowing machine was easy to assemble, stores nicely, works smoothly and I can get an excellent workout WHEN I can set the exercise paramaters correctly in the programable box.

Kettler Kadett Outrigger Style Rower Rowing Machine
Amazon Price: $599.00


Customer Review: I like my rowing machine. It was kind of hard for my son and I to put together considering the instructions are in German but we managed. It’s very sturdy construction.

Tags: rowing machine

Science Daily — Researchers from the University of New South Wales (UNSW) have found an easier way of getting off those extra kilos you may have gained over the holiday season.

The team has trialled a different way of exercising, which burns more fat than regular continuous exercise.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said the team leader, Associate Professor Steve Boutcher, Head of the Health and Exercise Science program, in the School of Medical Sciences at UNSW.

The study involved a group of 45 overweight women who cycled three times a week over a 15-week period. Professor Boutcher said this would be applicable to other types of exercise such as swimming, walking, and rowing. The results have been presented at recent meetings of the Heart Foundation and American College of Sports Medicine.

Stamina 1205 Precision Rower
List Price: $250.00
Buy New: $179.00
You Save: $71.00 (28%)

Rowing is widely known to be one of the best all around fitness activities. With the Stamina 1205 Precision Rower, you’ll use all major muscle groups including legs, arms, back, abdominals, and buttocks. Rowing provides aerobic conditioning as well as strength training, which makes rowing a very time efficient exercise. This dual-purpose workout is a great calorie burner as well. Because rowing is an impact-free activity, it can be a lifelong form of exercise. Not only that, but rowing is also one of the few exercises that can strengthen the back. The 1205 rower features a precision-extruded aluminum beam, a smooth hydraulic cylinder action, and a deluxe ball-bearing roller system. The thick-padded seat and pivoting foot plates assure your comfort. Completing the picture is the adjustable tension controls and the single button multi-function monitor.

“We think the reason that it works is because it produces a unique metabolic response,” said Professor Boutcher. “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”

The women lost most weight off the legs and buttocks.

“This maybe unique to this type of exercise,” said Professor Boutcher. “We know it is very difficult to ‘spot reduce’ troublesome fat areas. When you do regular exercise, you tend to lose fat everywhere and you tend to look emaciated. Our results are unusual but were consistent across the women who performed the sprinting exercise.”

“Overall, any type of exercise is good. You just have to work out your objectives, whether it is to increase muscle, lose fat, or enhance other aspects of your life such as improving the quality of your sleep,” said Professor Boutcher.

And there is a positive message for some people who are overweight.

“A lot of people are fat despite having a good diet and a high level of physical activity,” he said. “But being ‘fat and fit’ is much healthier than being lean and unfit. Those overweight people who don’t have excessive fat around their abdomen and don’t have low grade inflammation typically stay healthy and don’t become diabetics.

“The message that fat is awful is an exaggerated one,” he said.

Dr Gail Trapp was the Chief Investigator on the research.

Note: This story has been adapted from a news release issued by University of New South Wales.

Tags: Rowing, Stamina 1205 Precision Rower

Science Daily — If one part of your car isn’t properly maintained, it can affect how the entire vehicle runs – especially if you’re taking a long trip. The same can be said for the human body. That’s why, when it comes to fitness in space, it’s important to create a program addressing the whole system, parts included.

Building on decades of research studying athletes and performance, Levine and colleagues at the Institute for Exercise and Environmental Medicine (IEEM) at Presbyterian Hospital of Dallas, which is a collaboration between Presbyterian and UT Southwestern Medical Center, have developed an exercise training program that varies intensity and duration, combines strength and aerobic work, and includes a specially-designed oral supplement of potassium-magnesium-citrate. The supplement is known to prevent kidney stones by reducing urinary excretion of calcium.

Levine is testing the rower machine regimen as part of a bed-rest study designed to simulate how weightlessness affects the body.

“With bed rest, subjects don’t bear weight on the lower body, much like the effect of floating in space. The bones bear less weight and the muscles are used less,” said Levine, a cardiologist, professor of medicine at UT Southwestern and director of the IEEM.

When confined to bed rest, participants lie on their backs with their heads tilted slightly below their feet.

“In this position, the heart works about 15-20 percent less than during normal living conditions, there are changes in blood pressure and work capacity is lessened,” Levine said.

The study involves 24 subjects divided into three groups, undergoing five weeks of bed rest. One group is sedentary and serves as the control group. The remaining two groups perform exercise training while in bed. Half of the training subjects receive the potassium-magnesium-citrate supplement and the other half receive a placebo.

“We chose rowing for several reasons – it uses a large muscle mass, it is non-impact so there are low chances for injury, and astronauts could use similar equipment in space,” he said. “Because of the unique cardiovascular stresses of the combined static and dynamic work, rowers have the largest hearts of any other competitive athlete.”

Static exercise, also known as strength training, exerts muscles at high contraction intensities sufficient to impede blood flow into the muscles. Dynamic or endurance-type exercise is the regular contraction of large muscle groups, characterized by activities that keep muscles moving and the blood pumping through them, like swimming, running and cycling. Rowing combines both types of exercise into a single training activity.

Of the training group, subjects perform exercise by sitting on a rowing machine with their knees level to their hearts, never standing up. The control group sits on the rowing machine for the same amount of time (no more than 30-45 minutes per day) but does not row.

“Participants train with the same periodized (or highly varied) regimen that athletes use to achieve maximal physical benefit: a program consisting of base training followed by threshold, interval and recovery training,” Levine said.

The base-training session consists of moderate rowing exercise performed at a level where subjects can still carry on a conversation, but with slight shortness of breath. Threshold training, occurring one-to-two days a week, is a little faster. Called the maximal steady state (sometimes also referred to as the ventilatory or lactate threshold), subjects performing at the threshold level are working at their maximum sustainable effort.

“Professional marathon runners run at this level; pushing themselves but not sprinting,” Levine said.

The interval training segment is a high-intensity, non-sustainable exercise effort where subjects push their hardest for about one-to-three minutes, building power and explosive-type energy. Each interval training session is followed by a recovery session where subjects exercise at low intensity. The regimen includes one long, slow distance effort.

“We’re finding that this kind of exercise, performed in this manner, preserves cardiac size and function, muscle mass and bone mineralization,” Levine said.

Throughout the study, researchers track progress through several diagnostic resources: invasive measures of cardiac performance using heart catheterization, magnetic resonance imaging and spectroscopy of the heart and muscle to look at changes in tissue, and ultrasound measurements of both the heart and bone to see how the heart is functioning and to assess the quality of the bones of the lower extremity.

“Our ultimate goal is to develop a single, integrative exercise prescription for astronauts to use on long missions that will prevent the bone demineralization, cardiovascular deconditioning and muscle atrophy that leads to health problems in space.”

On Earth, the exercise regimen can be used to treat patients experiencing post-operative weakness, obesity, hypertension, heart disease, orthostatic intolerance and osteoporosis.

“We’re already employing this strategy on patients with Postural Orthostatic Tachycardia Syndrome (POTS), and are seeing very satisfying results,” Levine said.

POTS is a disorder whose sufferers experience problems when standing such as an excessive heart rate and low blood pressure, causing dizziness.

NSBRI, funded by NASA, is a consortium of institutions studying the health risks related to long-duration space flight. The Institute’s science, technology and education projects take place at more than 70 institutions across the United States.

Note: This story has been adapted from a news release issued by National Space Biomedical Research Institute.

Rowing machines come in two models: water and hydraulic. Both offer similar aerobic exercise and strength training benefits. Hydraulic models like the Stamina Body Trac Glider 1050 Rowing Machine are very reasonably priced ($115). The Fitness Quest Integrity 3000 Air Rower is a different design, costs more, but is still reasonably priced (a little more than $200). Rowers provide all-around fitness. All the major muscle groups are exercised, including abdominals and back muscles. Rowing machines are one of the few pieces of home gym exercise equipment that can strengthen the back. With sufficient intensity you can move enough air to create a cardiovascular or aerobics training effect as well as burn calories. Read the fitness article Are Rowing Machines The Perfect Exerciser?

Tags: Rowing machines, aerobics training

Kettler Kadett Outrigger Style Rower Rowing Machine

Stay in peak shape and train in your own home with the Kettler Kadett rowing machine. With the special outrigger design’s circular movement, the Kettler Kadett rower closely simulates the actual process of rowing on water. It features two hydraulic cylinders with the ability to set force resistance on a scale of 1 to 12, and a comfortably ergonomic seat with smooth running rollers mounted on rails. It also has moving foot plates with adjustable straps, folding oars with continuous force adjustment, and an anti-slip base that protects the floor.

The Kadett is outfitted with a training computer that provides info on time measurement, number of oar strokes, speed of strokes, distance covered during training session, total distance, energy consumption, and pulse rate. You can program settings for desired distance covered and stroke speed and receive visual and audio signals when you’ve reached your goals. It has a 250-pound weight capacity and measures 59 x 67 x 18 inches.

Rowing is an especially balanced form of exercise that involves all the main muscle groups and increases the efficiency of the heart and circulatory systems. It also encourages the metabolism and raises the ability of your organs to absorb oxygen.

Tags: rowing machine, Kettler Kadett rower