No. Not that. Anything but the rowing machine.

I don't think there is a piece of gym equipment that is as universally hated as the rowing machine. No one likes it and no one hates it more than a rower. If you ever want to strike fear into the heart of a rower, just tell them it's time for a '6k erg trial' and watch their face drop.

I think there are two reasons for that and they are it's hard and most people don't use it properly. But look at any rower you know and you know that this exercise is effective.

First things first, rowing on an erg (as they are often known) set to 10 is the equivalent of cycling through mud. It's a great workout for your muscles, but not ideal if you want to use the erg for a cardio workout. Think of the resistance like the set of gears on a bike. You only really use that last gear when you are already at speed and going down a hill. Similarly resistance 10 on a rowing machine is hard work. Its good for a quick burst to work your leg muscles, but the only people who tend to row a long distance on it are hardcore rowers or those who row in the heavyweight category. Rowing on 10 will tire most people’s muscles out before they get a good cardio workout. If you want to simulate what its like to row on water, set it to 4 or 5. If you want a challenge, set it to 8. I, personally, like to have it at 7, but its a preference thing. The lower you set it, the more 'strokes' you will need to take to row the same distance. Find what works for you for the distance you want to row by a little trial and error

The other thing is, most people don't know how to use it effectively. Most trainers don't either. I see a lot of people sit on the erg at my gym huffing and puffing, pulling really hard on the oar, but not moving very fast. So let me break it down, rowing is primarily a legs exercise, that also works out a number of muscles throughout your back. It's not an arms exercise. There are three parts to a rowing stroke and you can remember it as 'legs, bodies, arm.' I could type it all out to you, but I might just post a video below. The basics are, start leaning forward, with bent legs and straight arms. Straighten your legs, then tilt your body back, and then bend your arms. That is the simplified version. The two biggest mistakes to avoid is to not bend your back (ie make sure you sit up tall and keep your back straight) and don't move your arms over your legs, they shouldn't start to bend until your legs are straight.

So if the rowing machine is your idea of hell, here’s my challenge. Do it this week, either 1km, 2km or 6km if you are feeling masochistic. Dial down the resistance and play with it until you find the right 'gear' for you.

And watch this video. It's a little dry and pitched at personal trainers to teach how to teach someone, but he shows what to do, and what not to do. He even uses rowing terms you can use to impress your rowing friends.

Let me know how you go! And show a little love to your local rowing machine, it doesn't get much!