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 Stamina 1205 Precision Rower mimics the
smooth motion of rowing on the water with a padded seat that glides on a ball
bearing roller system, rowing arms whose resistance is adjusted by hydraulic
cylinders, and foam grips that keep hands stable and comfortable.
The 1205 Precision Rower is compact and
portable, with a footprint of only 32.5" x 48" and weight of 47 pounds, yet is
well-made for years of strength and aerobic training. The multifunctional
fitness monitor keeps you motivated and on track to reach your fitness goals
showing speed, distance, time, stroke count, and calories burned during your
workout.
The continuous, non-impact movement of rowing
can be broken down into three phases: the starting point is called the catch
phase, followed by the drive phase, the finish, and recovery.
In the catch phase, knees are bent with shins
vertical and shoulders and arms reaching forward. This phase mimics the point
where the oars are being placed in the water. The drive phase is initiated by
the legs. As they extend, arms remain straight until the knees are mostly
extended, then the elbows flex bringing the oar handles into the upper stomach.
In the finish, the legs are fully extended,
shoulders are back, elbows are flexed, and the oar handle is against the upper
stomach. For the recovery, the knees don't flex until after the hands pass over
knees as the arms and shoulders reach forward to begin Catch Phase again.
Because rowing is an impact-free activity, it
can be a lifelong form of exercise. For effective aerobic exercise, exercise in
your target heart rate zone (70% to 85% of your maximum heart rate).
