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Two thousand years ago, the Greeks discovered rowing with oars was better and faster than paddling. Rowing was used primarily for transporting warships and cargo boats until racing became popular in England and the United States.

The historic competitions and boat clubs that started 150 years ago are still thriving, and rowing has also become a year-round activity for men and women who want to stay fit and have fun. There are more than 500 organizations for novices to professionals, and most health clubs have indoor rowing machines for people who want a low-impact workout that exercises all of the major muscle groups.

What are rowing and sculling?

Rowing is a fun, but strenuous activity. It is the art of moving a boat through water, using oars operated by hand. While millions of men and women of all ages and levels row or paddle boats of one type or another (rowboats, canoes, shells, etc.), rowing as a sport generally refers to the following two forms.

Crew, or Sweep-oar Racing, is the most common form of rowing and racing. It usually has crews of two, four or eight members. Crew members use two hands to pull a single oar, and the crew sits facing the stern of boat. Sometimes, with eight rowers, the boat is steered by a non-rowing coxswain (pronounced "cox-n") who faces the crew while motivating them and coordinating the action.

Sculling is a less common form of rowing racing. It is performed with one, two or four rowers. Each crew member uses two oars, one in each hand.

Rowing has a long history. It is undergoing changes that are moving it from an elite, competitive sport to a more relaxed, recreational form of exercise for women and men of all ages and levels.

How is rowing changing?

Originally used as a means of transportation, it evolved into a competitive sport by the early 1800s in England. About 50 years later, rowing appeared in the United States, where it became America's first organized collegiate sport. By 1896, rowing became part of the Olympics. Today, there are more than 100,000 participants.

In the past, rowing was reserved for a limited number of high school, college or elite rowers (who were training toward World Championships or Olympics). Today, many men and women enjoy rowing as a recreational sport. In fact, one of the goals of the United States Rowing Association is to make rowing less elitist and more accessible for all to enjoy.

One major reason why rowing is increasing in popularity is the innovation of the "recreational shell" - a rowing boat for one person. It is lighter and less expensive than a "racing single" boat. Best of all, it is more stable, so a beginner can get into one and begin rowing almost immediately with success.

So, if you want to row for fitness, for fun or to simply enjoy the beauty of nature, recreational rowing may be for you. Recreational rowing can be as strenuous as you want. A number of recreational races and competitive tours are sponsored by local towns and societies. However, you may choose to row simply for your personal pleasure at your own speed.

Club rowing is another way for individuals to get involved with rowing. You need to explore amateur rowing clubs in your area, choosing one that is right for you. Depending on the club you join, the focus may be primarily social or it may be highly competitive. While some clubs compete at top levels in Regattas, others revolve around common social traits. For example, there are clubs for gays and lesbians, for business executives, for junior or lightweight rowers, for blind members, for seniors, even for homemakers. There also are clubs appropriate for novice rowers. Whatever skill level you are, there's probably a club for you.

Another popular type of rowing is on an indoor rowing machine, known as an ergometer (or erg). You can find ergs at most health clubs. They usually have a large wheel at one end with a sliding seat and a handle connected to a chain. An ergometer simulates the action of outdoor rowing. It gives you many of the positive benefits as outdoor rowing and can be accessed rain or shine.

Advantages of rowing

Rowing can meet almost any need and interest, according to the United States Olympic Committee. It is a fun, active sport that offers a low-impact workout that exercises most of the major muscle groups. Rowing improves overall body conditioning, give you an outlet to relieve stress, helps reduce blood pressure, and aids in weight loss. It also is a sport requiring teamwork, and it includes many wonderful social aspects.

When executed properly, the rowing stroke is a fairly safe motion, providing little room for the serious injury often found in contact and high impact sports."

Disadvantages of rowing

Nevertheless, novices need to approach rowing with caution. Until a young person's muscles are fully formed, he or she should avoid the intense workouts associated with competitive rowing training. Rowing can be highly strenuous and even painful. Without proper training, adequate warm-ups and correct posture, rowers of all ages are at risk for neck, shoulder, back and other problems.

If you choose crew, be aware that it is a team sport without individual glory. If you choose any competitive program, be sure you are in top physical condition. Competitive rowing, in particular, is extremely rigorous and is inappropriate for any one with heart problems, asthma, pregnancy, back and neck problems, or certain other conditions. Always consult your health care professional before beginning any exercise regime.

Who should participate?

Men and women of all ages and levels can participate in some type of rowing. The sport can accommodate any body type or size and any level of experience. Also, there are senior leagues, handicapped leagues, female leagues and leagues for various specialized groups.

However, before starting any rowing program, it is important that you understand the demands of rowing. Be sure the program you choose is appropriate for your skill level. If you choose a competitive rowing program as opposed to a less strenuous club or recreational program, you must be in optimal physical condition to participate. Rowing requires endurance, strength and an ability to tolerate pain, particularly in the last 500 meters of a race.

Talk with your health care professional before starting rowing or any exercise program.

Learning to row

Often, people get their first feel for rowing on indoor rowing equipment. Many health clubs, YMCAs and gyms have ergometers. Other people may have rented rowboats, canoes or recreational sculls at a local lake or river. A few people get their first competitive rowing experience in high school or college.

For others, the first step simply is to find a local rowing club, camp or school that offers programs for adults with little or no rowing experience. Make sure you choose a group that best matches your needs and experience.

In rowing, it is important for you to combine fun, fitness, and safety. Also, it is especially important to get proper training from experienced coaches who know how to help prevent injuries. Rowers can experience many problems from overtraining (such as lower back pain, injury, disc injury, facet and joint pain, knee pain, rib stress fractures, wrist tendinites, blisters, shoulder and neck injuries and problems). Most of these conditions can be reduced or avoided through adequate warm-ups, correct form, proper posture, and appropriate training.

Rowing guidelines

You should be introduced to the sport gradually with a slow increase in the amount of training. Teens, in particular, should not train intensely. There is time for that after their muscles and skeleton are fully formed.

Early in your program, there also should be emphasis on fundamental rowing techniques to help prevent injury. Later, the emphasis can include conditioning and performance. Of course, it's essential you be a good swimmer.

Because a high level of muscle development and anaerobic conditioning is required, rowing workouts should resemble those for middle distance runners with strength training. Workouts should include:

• Ample time at the boathouse to prepare the equipment
• Stretching with gentle joint rotation
• Stretching all the major muscle groups in your legs, back and arms
• Warm-up runs or other exercises to get your heart rate elevated
• Calisthenics and weight training

Competitive rowers should vary their typical daily practice to include:

• Rowing at steady intervals
• Rowing short intervals at maximum effort with rest between pieces
• Technique improvement drills
• Long steady rowing intervals
• Interval training at race length
• Training on egometers in inclement weather

How many calories does rowing burn?

According to the Activity Profile of Nutristrategy Nutrition and Fitness Software, rowing is a vigorous exercise. Depending on your level of activity and your weight, you can expect to burn:

Rowing/crew/competition: 709 to 1,035 calories per hour

Rowing stationary (light): 502 to 733 calories per hour

Rowing stationary (vigorous): 709 to 1,035 calories per hour

Rowing equipment

Recreational shells

The innovation of "recreational shells" is a major reason that rowing is now available to individuals. This rowing boat for one person is less expensive than a racing single. Best of all, it is more stable so that a complete novice can begin rowing immediately.

Racing boats

Today, most rowing boats (shells) are made of a strong, lightweight carbon fiber or honeycombed fiberglass, as opposed to the heavy wood boats of the past. Boats range in size from a single scull (27 to 30 feet long, one foot wide and about 30 pounds) to the eight-person scull (at 60 feet). These long, slender, light keelless boats have sliding seats and attached footboards.

Oars

Today's oars are very lightweight. Size and shape are not restricted. However, most sweep oars range from 12'2" to 12'4" and have wood handles. Scull oars usually range from 9'5.75" to 9'7.75" and have rubber grips on the handles. Oars are connected to the boat by metal oarlocks that permit the oars to move freely.

Flags

Used by referees. A red flag starts and stops the race. White flags mean a fair race and warn crews headed for trouble.

Clothing

Your rowing organization, club or school may have specific requirements or suggestions for attire.

Glossary of Terms

Blade - Also hatchet or spoon. The flat face of the oar.

Bow - The front of the boat.

Crew Racing - Also called sweep-oar racing or rowing. The most common form of sports rowing and racing. It consists of two, four or eight members, each using a single oar. Teams of eight may have a non-rowing coxswain.

Coxswain - In crew racing, the non-rowing member who steers the boat, facing the crew while motivating them and coordinating their actions.

Erg machine/ergo/ergometer - The rowing machine that most closely simulates the mechanics of rowing a boat.

Federation Internationale des Societes d'Aviron (FISA) - The international governing body for rowing.

Keel - The boat's steadiness.

Oar - A long, thin pole with a blade at the end used to propel a boat; not a paddle, which does not need oarlocks.

Oarlock - (A fulcrum-like swivel devised used to hold an oar in place while rowing.

Recreational shell - A boat for rowing, modified for recreational purposes; it is lighter, less costly and more stable than shells designed for racing. Usually refers to a boat for a single rower.

Regatta - An organized, scheduled crew race.

Sculling - A type of rowing in which two oars are used by each rower, one in each hand. Differs from "sweep" or "crew" racing in which one oar is used by each rower.

Shell - A boat used for sculling and/or sweeping.

Stern - The rear of the boat, furthest from the direction of travel.

Sweep - A type of rowing, in which each rower uses only one oar; differs from "sculling," in which each rower uses two oars.

SPM - Strokes per minute.

For  More   Information:  Please  consult  your   physician  on  your  next  visit.