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Anonymous
Erging (rowing machines) are excellent. Really, the only things better for an overall cardio workout is running, swimming, and maybe tennis. However, running and tennis both are pretty hard on your joints (read: knees), and rowing is very low-impact.
The best rower is the Concept II, bar none. How many kilometers do you row in 30 minutes? And how many strokes per minute, and what damper do you set it at? Approx. 6,500 meters or so at 28+ s/m is pretty good for a half hour. IIRC, that's about 400 or so calories. Anything around a 2:00 500M split is pretty decent.
Just watch your form. I saw someone using completely wrong form on the way out of the gym today, which can mess up your shoulders and generally make the erg ineffective.
From the crouched position, start off with your legs (quads mostly) and then tilt your shoulders back. After your core, then start with your arms. Pull the handlebar all the way back while straightening your legs. The best way is to see some videos of proper rowing form, it's kind of hard to explain.
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