FROM AUSTRALIA: IT'S a well-kept secret, but rowing is one of the ultimate fat-burning workouts, reveals Damien Kelly.

The million dollar health and fitness question has always been: what's the best way to lose fat?

Is it pounding the pavement on your morning run; freestyling it up and down the pool or perhaps riding home on your bike?

The truth is that any of these will work just fine - if you work hard enough and sweat for long enough. But that still doesn't answer the question.

Believe it or not the winner may not be amongst these three favourites.

Some argue, the best all-round fatburner is cross-country skiing - when put to the test those Scandinavian skiers come out the fittest.

Unfortunately it's a little difficult for us Aussies to take up cross-country skiing in our climate. Luckily, second place in the fatburning stakes is an exercise much closer to home: rowing.

So why is rowing such a fab fatburner? The reason is simple: for the best fat burning you need a cardio exercise that uses multiple muscles. Running uses predominantly legs, as does cycling, and swimming uses predominantly arms. Rowing uses the whole body.

This usage principle also applies to toning: if you use a muscle against resistance often enough, the muscle will adapt and look better. Rowing creates resistance for the legs, arms and torso, creating a taut, beautiful body faster.

So it's true - that dusty indoor rower you've always avoided in the gym is in fact one of the most useful pieces of equipment there. And with a rowing machine in the gym there's no danger of getting wet - other than working up a good sweat.

Perfect technique

Peter Dreissigacker, 55, the founder of the world's most popular indoor rower, Concept2, says the rowing motion can be divided into three parts.

"It begins with 'the catch'. In a boat, this would be the moment when the oar catches the water. Your legs are compressed so that your shins are vertical. Your arms are extended and you have a comfortable grip on the handle. Your upper body is leaning slightly forward from the hips. The work is done on 'the drive', which starts with the powerful muscles of the quads. The back joins in the effort next, swinging through the vertical position. Finally, the arms engage to pull the handle into your abdomen. Legs, back and arms should all be smoothly connected into one powerful drive.

'The recovery' prepares you for the next stroke. Start by pushing your hands away from your body, then let your back swing forward past your hip and finally let your knees bend to bring you back to 'the catch' position," explains Dreissigacker.

Dr Andrew Randell, 44, the NSW Institute of Sport rowing technical coordinator, says the key to rowing correctly is flowing through this simple sequence of movements.

"The drive or moving backward phase of rowing needs to start with the legs. Once the legs have straightened the torso can swing into action, followed lastly by the pull of the arms," says Randell.

So, push with the legs, swing with the torso and then draw the arms - sounds easy enough, right?

Randell says the catch phase or recovery phase is where most technical hitches occur.

"With the recovery phase it is important to first reach forward with the hands, then to swing the body and finally to raise the knees," says Randell.

A common mistake made by novice rowers in the catch phase is to raise the knees before reaching forward with the hands. Get this right and you'll be prepared for the next drive phase and well on your way to rowing perfection.

Getting to the core

Phil Bourguignon, 34, head coach at Sydney University Boat Club and one of Australia's national rowing coaches, says that the importance of good core stability can't be underestimated in rowing.

"You tend to find with all athletes, if they have a strong core area, their spine and back are a non-issue," says Bourguignon.

Core stability is just as important for the rest of us.

Bourguignon says that "good core stability can be developed by maintaining a good posture at all times when rowing. Posture comes from controlling the movement through your bellybutton."

A basic abdominal strengthening routine twice a week in addition would complement rowing perfectly.

Rhythm and flow

To get the rowing movement smooth and thus fast, you need to learn to accelerate the movement without jerking on the cable.

"It's like starting a lawnmower," says Randell. "You first need to take the load and then you can accelerate through the movement, which allows you to work as hard as you want."

Mind body connection

Rebecca Joyce, 36, former world champion and Olympic bronze medallist believes that rowing is a an empowering and wonderful experience.

"Being out on the water is so peaceful and empowering. The rhythmic movements remind me of a religious chant. There's a silence you just don't get from other sports," explains Joyce. The effect on your body isn't half bad either.

"Rowers have the most wonderful physiques," says Joyce, "and the best part is there's no impact, so no aggravation to your joints."

Rowing drill

1 Row with arms only (10 reps)

2 Body still, legs still

3 Then add body (10 reps)

Still no legs

4 Finally add the legs (10 reps)

This teaches you the correct pattern and improves your sequence of movement.

Getting started on the rower

Your very first row

Resist the temptation to row for 30 minutes the first time on the machine. Instead start with no more than 3 to 5 minutes at a time. Then take a break to stretch and walk around. If you feel good, do up to four of these short intervals of rowing.

Your second row

Begin experimenting with stroke rate and power. Stroke rate is your rhythm in strokes per minute (spm). Power is how hard you are pulling. It is displayed in a choice of units in the central display area: watts, calories, or pace. Try some 3-minute intervals of rowing, varying stroke rate and pace, as described below.

Workout

3 min at 20 spm, comfortable effort; 1 min rest

3 min at 22 spm, harder effort; 1 min rest

3 min at 24 spm comfortable; 1 min rest

3 min at 24 spm, harder, 3 min rest

End with 10 minutes of steady state rowing at whatever spm and power are comfortable.

Be sure to note the power and spm you settle on - you will use it next workout.

The third row

Introduce longer rowing with stroke rate variation.

Workout

Do four 5-minute pieces, varying the stroke rate as follows

20 spm for first 2 minutes

22 spm for next 2 minutes

24 spm for last minute. Then rest by rowing very easily for 2 minutes, before starting the next 5 minute piece.

Your work pace should be faster than your 10-minute pace from last workout.


The fourth row

Longer steady rowing.


Workout

Two 10-minute pieces with 3 minutes rest in-between.

Try to go a little faster than you did for the 10-minute piece in the second workout. Stroke rate: 20 to 24 spm.


The fifth row

Short intervals for variety and for a chance to see how fast a pace you can achieve.

Workout

Row 1 minute hard, 1 minute easy for a total of 20 minutes.

Watch the central display for your pace. Stroke rate 20 to 24.

Benchmark piece

30 minutes, non-stop.

Record your total metres rowed for this piece. You should repeat this workout periodically, every few weeks, to see how you are progressing.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.