The motion of rowing strengthens the arms, chest and back while providing a super aerobic workout. Before you run out and buy a boat, be advised that rowing machines are standard equipment in many health clubs, and home versions are available, too.
As with any intense exercise, start your rowing program slowly. Aim for a dozen strokes a minute for about five minutes. The next week, increase these figures by 10 percent — about 14 strokes per minute for about five-and-a-half minutes. Your ultimate goal should be about two dozen strokes a minute for about 20 minutes. Remember: Warm up and cool down slowly for about five minutes.