Whether you're on a lake or a machine, rowing is great exercise for the upper and lower body. Few activities are more invigorating than rowing.

The even, rhythmic movement uses most of the muscle groups in the arms, thighs, shins and lower back, and can provide a strenuous aerobic workout with no impact whatsoever on the joints. To view the specific muscle groups a rower works, click here.

Rowing machines are a popular piece of home equipment and can help you get a well rounded workout, as well as prepare you if you have the opportunity to skim across the water with your hands gripping real oars. While you don't need to have been on the rowing team at some Ivy-League school in order to use a rowing machine, there are a few things you should know before buying and working out on one in your home.

Consider how much space you have.
The size of different machines will vary considerably. If space is an issue for you, choose a rower that folds up. Most rowers can be folded and stored in a flat or vertical position. You'll want to make sure that the chassis on the rower is long enough to accommodate your legs, so that you can enjoy a full range of motion.

Try different types of rowers. Fitness Quest has various types of rowing machines to fit your needs. Click here to review the complete line.
There are two common types of rowing machines.

"Air resistance machines" use a fan to create resistance. How hard you work on an air resistance rower is determined by how fast you row.

"Hydraulic resistance machines" use adjustable hydraulic cylinders to provide tension. They usually feature some sort of knob or dial to adjust the tension harder or easier.

Each type has a different look, style and feel, so try as many as you can to see which feels most natural to you. Test out the seats on different rowers and make sure the contours fit your body comfortably, and that the seat slides smoothly and easily.

If you're unsure as to which rower is right for you, test out our "Gearing Up for Fitness: Rowing" Self-Evaluator to find out.

Row with proper technique.
Rowing is as simple as pulling a handle ("oars") toward you with your arms, then sliding the seat back by pushing with your legs. It may take you a few minutes to feel smooth and coordinated when you first start, but after one or two short workouts you'll make it look easy. One of the most important training tips to remember is to sit upright on the seat with good posture. Rounding your back while rowing can cause back pain. Conversely, don't lean way back at the end of the stroke. A good guideline is to lean only slightly forward or backward from the hips, while keeping your stomach pulled in tight. As you row, try to maintain a smooth, continuous movement of both the handle bar and the seat.

Row with appropriate resistance.
Set the resistance on the machine at a level that lets you move fluidly and at a speed where you can get an aerobic workout. When the tension is correct you should be able to row for the duration you set (for example 15 minutes) without feeling like the muscles in your arms, legs and back are completely exhausted. If your muscles are burning intensely, decrease the resistance slightly. Rowing at an aerobic pace will also give your muscles endurance and tone. A rowing machine can also be used to get a strength workout, but when the tension is set for heavy strength training you must work slowly and with perfect form and technique, rather than at your aerobic pace.

If you want to get in shape for any paddling or rowing sport, or just need some variety in your aerobic program, then rowing is a workout that you'll love!

Reading Recommendations:

• "Your Personal Trainer" by Douglas Brooks, M.S.
• "Thoroughly Fit" by Candice Copeland Brooks and Becky Tirabassi