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PRECISION ROWER WITH ELECTRONICS $309.98 The Precision Rower mimics the smooth motion of rowing on the water with a padded seat that glides on a ball bearing roller system, rowing arms whose resistance is adjusted by hydraulic cylinders, and foam grips that keep hands stable and comfortable. The

Precision Rower With Electronics $309.98 The Precision Rower mimics the smooth motion of rowing on the water with a padded seat that glides on a ball bearing roller system, rowing arms whose resistance is adjusted by hydraulic cylinders, and foam grips that keep hands stable and comfortable. The

Stamina Precision Rower $288.99 Improve cardiovascular training and strengthen major muscle groups with this rower that features an easy-to-use monitor that displays speed, distance, time, row count, calories burned and miles rowed. The thick, padded seat provides maximum comfort.

Rower with Electronics $270.04 Rowing is widely known to be one of the best all around activities for cardiovascular fitness and strength. Rowing is a total body workout that is efficient, effective, low-impact and utilizes all major muscle groups including the back, legs, arms, abdominals and buttocks. It is one of the best exercises for building a strong back, as well as one of the most effective low-impact aerobic exercises for increasing your metabolism for more efficient calorie and fat burning without the impact on your joints. The Stamina 1205 Precision Rower mimics the smooth motion of rowing on the water with a padded seat that glides on a ball bearing roller system, rowing arms whose resistance is adjusted by hydraulic cylinders, and foam grips that keep hands stable and comfortable. The 1205 Precision Rower is compact and portable, with a footprint of only 32.5" x 48" and weight of 47 pounds, yet is well-made for years of strength and aerobic training. The multifunctional fitness monitor keeps you motivated and on track to reach your fitness goals showing speed, distance, time, stroke count, and calories burned during your workout. The continuous, non-impact movement of rowing can be broken down into three phases: the starting point is called the catch phase, followed by the drive phase, the finish, and recovery. In the catch phase, knees are bent with shins vertical and shoulders and arms reaching forward. This phase mimics the point where the oars are being placed in the water. The drive phase is initiated by the legs. As they extend, arms remain straight until the knees are mostly extended, then the elbows flex bringing the oar handles into the upper stomach. In the finish, the legs are fully extended, shoulders are back, elbows are flexed, and the oar handle is against the upper stomach. For the recovery, the knees don't flex until after the hands pass over knees as the arms and shoulders reach forward to begin Catch Phase again. Because rowing is an impact-free activity, it can be a lifelong form of exercise. It is always best to exercise in your target heart rate zone (70% to 85% of your maximum heart rate).

351205 Stamina® 1205 Precision Rower $217.99 Rowing is widely known to be one of the best all around activities for cardiovascular fitness and strength. Rowing is a total body workout that is efficient, effective, low-impact and utilizes all major muscle groups including the back, legs, arms, abdominals and buttocks. It is one of the best exercises for building a strong back, as well as one of the most effective low-impact aerobic exercises for increasing your metabolism for more efficient calorie and fat burning without the impact on your joints. The Stamina® 1205 Precision Rower mimics the smooth motion of rowing on the water with a padded seat that glides on a ball bearing roller system, rowing arms whose resistance is adjusted by hydraulic cylinders, and foam grips that keep hands stable and comfortable. The 1205 Precision Rower is compact and portable, with a footprint of only 32.5• x 48• and weight of 47 pounds, yet is well-made for years of strength and aerobic training. The multifunctional fitness monitor keeps you motivated and on track to reach your fitness goals showing speed, distance, time, stroke count, and calories burned during your workout. The continuous, non-impact movement of rowing can be broken down into three phases: the starting point is called the catch phase, followed by the drive phase, the finish, and recovery. In the catch phase, knees are bent with shins vertical and shoulders and arms reaching forward. This phase mimics the point where the oars are being placed in the water. The drive phase is initiated by the legs. As they extend, arms remain straight until the knees are mostly extended, then the elbows flex bringing the oar handles into the upper stomach. In the finish, the legs are fully extended, shoulders are back, elbows are flexed, and the oar handle is against the upper stomach. For the recovery, the knees don't flex until after the hands pass over knees as the arms and shoulders reach forward to begin Catch Phase again. Because rowing is an impact-free activity, it can be a lifelong form of exercise. It is always best to exercise in your target heart rate zone (70% to 85% of your maximum heart rate).

BodyCraft VR100 Rower Air Rower with Magnetic Resistance $973.7 The Bodycraft VR100 Rower gives you all of the wellknown cardiovascular benefits of a rowing workout and features a realistic rowing motion. The multifunctional fitness monitor keeps you motivated and on track to reach your fitness goals showing speed distance time stroke count and calories burned during your workout. The Bodycraft VR100 Rower mimics the smooth motion of rowing on the water. The padded seat of the Bodycraft VR100 Rower glides on a ball bearing roller system and the rowing arms and grips keep hands stable and comfortable. Contoured ergonomic seat glides along precision bearing rollers Compact design Folds for storage into a 16 X 24 space 44 inches of travel from pedals will accommodate any size user Adjustable height and angle Lightweight rubber coated aluminum handle Level 1 Air resistance Level 2 through 6 Air and magnetic resistance Sealed urethane seat for increased durability Displays: Time Distance Strokes Calories and Heart Rate (with optional chest strap) Console has a builtin Polar (or compatible) Heart Rate Monitor receiver

Stamina Rower $224.99 Rowing is widely known to be one of the best all around fitness activities. All major muscle groups including legs, arms, back, abdominal and buttocks are used extensively while rowing. Rowing also provides aerobic conditioning as well as strength training which makes rowing a very time efficient exercise. This dual-purpose workout is a great calorie burner as well. Because rowing is an impact free activity, it can be a life long form of exercise. Rowing is also one of the few exercise devices that can strengthen the back. Precision extruded aluminum beam Deluxe ball bearing roller system Smooth hydraulic cylinder action Adjustable tension controls Single button multi-function monitor Comfortable, thick padded seat Pivoting foot plates for added comfort Diet & Fitness , Exercise Equipment , Exercise Bikes & Rowers , Rowing Machines

Lion Sports Inc. 80250 Power Rower $337.49 The Crescendo Fitness Power Rower is a great way to get a full body workout in less space that a standard elliptical trainer The comfortable seat glides effortlessly on a smooth set of rollers set into the extruded steel beam. The resistance cylinders add the resistance that you need to work both your arms and your legs. Rowing is one of the best allaround exercises for cardiovascular fitness and strength. Tone lower and upper body musculature build tendons and connective tissue strength burn calories and strengthen your heart all at the same time The on board 5 function computer has Scan Time Stroke Count Calories burned and Total Stroke Count. Transportable wheels are built into the front stabilizer so the Power Rower is easy to move from room to room Fully assembled the rower measures 59.4 L X 24 W X 11 H. Assembly takes 2 people approximately 40 minutes.

Coach M Indoor Rower $1199 With its non-wearing balanced Magnetic-Brake System™ and center pull oar, the new Coach M rower provides a total body workout. Not only does the Coach M supply a complete exercise program but it still gives the rower the most realistic and accurate interpretation of actual rowing on the water.The included Polar™ wireless transmitter measures a heart rate with EKG precision. Besides rowing, the Coach M offers an additional 16 muscle building exercises. And when done working out the Coach M easily stores in an upright position reducing its footprint thus giving you more room to move about. Balanced Magnetic-Brake System™ guarantees infinitely variable resistance, indexed 1-10Wireless Polar® T34 heart rate transmitter included Biomechanically designed foot plates offer a natural, pivoting action and a full longitudinal rowing motion range Sturdy powder coated KETTLER® designed frame and transport castors with top grade ball bearings in the extra padded seat’s rollers provide a silky smooth glide along the main chrome plated steel railsQuick Attach™ backboard and front foot plate provide an additional 16 exercisesLCD Training computer displays time, oar strokes, current cadence, cumulative distance over a training session, heart rate and kilo joules, a precise measurement of energy consumption (4.2 kJ = 1 kcal)Settings include time, upper pulse limit, kilo joules and a visual and/or acoustical cadence signalRecovery pulse rate feature and scan function, rotates various readings at 6 second intervalsEasily stores in an upright position giving it the smallest footprint of any indoor rower on the market.Colors: White/Black/ChromeConstruction material: Steel/ResinWarranty: 3 Years Parts, Lifetime Frame

Pure Fitness Methodologies: Fitness Benchmarks For Seals, Marines, Firefighters, and Law Enforcement

Organizations whose members are expected to engage in physical activity as an essential aspect of affiliation – the various branches of the military, law enforcement agencies, fitness methodologies like CrossFit – necessarily impose standardized fitness benchmarks, minimum requirements which every prospective member must satisfy. When a significant portion of your professional identity is predicated upon your ability to catch (or kill) bad guys (bad guys, mind you, whose primary objective is to avoid capture), you’ve got to be able to run, jump, support your own body weight, and adequately perform all the other physical activities that might come up in a day’s work. The various fitness standards are an attempt to ensure candidates are up to par in their respective areas.

They vary wildly, of course. Different jobs call for different levels of competency. Also, certain organizations, like the Army, are always looking for new recruits, so their standards aren’t quite as rigorous when compared to the Navy SEALs’ standards. There’s a high demand for entrance into the SEALs, and they do their best to dissuade casual applicants; while it would certainly be nice if the Army were populated entirely by SEALs, it isn’t realistic. Thus, the Army has “relaxed” standards.

I wonder, though, if any of these benchmarks are suitable for the general public. Should the average adult be fit enough to become, say, a police officer? A marine? A SEAL? Let’s take a look at a few.

The Utah Peace Officer Standards and Training (POST) certification requires prospective Utah County police offers to complete the following:

• 1.5 mile run in 15:37
• 16 reps of consecutive pushups with no rest
• 15 inch vertical jump
• 25 sit-ups in a minute
• 300 meter run in 70 seconds

The Marine Corps Physical Fitness Test (PFT) is tougher and must be performed once a year, so you can’t exactly slack off with it. There’s also a Combat Fitness Test (CFT) to be completed, which is geared towards functional battlefield fitness. Males receive five points for every pull-up, one point for every crunch, and one point is deducted from 100 for every 10 seconds slower than 18 minutes on the three mile run. Females receive 1.5 points for every second on the flexed arm hang (maximum 70 seconds), while the scoring is the same for crunches and the three mile run (although they get 21 minutes for the run). To earn a perfect PFT score of 300, males must do 20 consecutive pull-ups, 100 crunches in less than two minutes, and complete the three mile run in at least 18 minutes. For females, it’s 70 seconds on the flexed arm hang, 100 crunches, and 21 minutes. Bare minimums, though? A male can get by with just a few pull-ups, 50 crunches, and a 28 minute run time; a female can get by with 15 seconds on the hang, 44 crunches, and a 30 minute run time.

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The SEALs require even more general fitness competency, and that’s just for the initial Physical Screening Test (PST). The numbers listed are absolute minimums, with the understanding that they are to be exceeded. A guy who just barely hits the minimums will have technically passed, but there’s no way he realistically makes it further.

• 500 meter swim using breast stroke or a modified freestyle (called Combat sidestroke) in 12:30, competitive time of under 10:30
• 42 push-ups in two minutes, competitive count of at least 79
• 50 sit-ups in two minutes, competitive count of at least 79
• 6 consecutive dead hang pull-ups, competitive count of at least 11
• 1.5 mile run in “boots and trousers”in under 11:30, competitive time of under 10:20

Once you pass the PST, there’s an additional three-phase, 27-week long training course that really weeds ‘em out.

How about firefighters? Of all the official standardized fitness tests for service personnel, I like the physical ability test in the Basic Firefighter Certification most. Different states have different requirements, but they’re generally more strenuous than the law enforcement and military tests (save for the SEALs and other special forces). Take the Seattle Fire Department’s Candidate Physical Ability Test. Applicants must wear long pants, a safety helmet, gloves, and a 50 pound weighted vest while completing the following in consecutive order with very little rest in between exercises:

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• Stair climb – while carrying two additional 12.5 pound shoulder weights, candidates must climb a stairmaster at level three (50 steps per minute) for 20 seconds, then three minutes at level four (60 steps per minute)
• Hose drag – placing the 1.5 inch nozzle over their shoulder, they must drag a 200 foot hose past a barrel 75 feet distant, make a 90 degree turn and pull the hose 25 more feet; then, pull the hose hand over hand for fifty feet
• Equipment carry – carry two heavy power saws 75 feet to a marker and back
• Ladder raise and extension – flat raise a 24 foot aluminum extension ladder, hand over hand, until it’s standing; extend a 24 foot ladder hand over hand, then lower it in a controlled motion
• Forcible entry – strike the “Forcible Entry Cumulative Force Measure Device” with a horizontal swing of a ten pound sledgehammer without rest for several minutes
• Search – blind, crawl through a tunnel maze and maneuver around, under, and over various obstacles to emerge from the exit
• Rescue – pull a 165 pound dummy for 35 feet, then turn around and return to the starting position
• Ceiling breach and pull – use a six foot pole to push up a weighted, 60 pound section of ceiling three times, then hook the pole to a weighted ceiling resistance device and pull down five times; repeat this sequence for four sets

What I like about this test (beyond just the weighted vests and general intensity) is that it’s entirely functional, and not just for firefighters. These are activities that anyone would find useful – dragging someone to safety, climbing stairs with extra weight on one’s shoulders, crawling blind through tunnels, dragging heavy objects, raising a ladder. You could probably drop your gym workouts and do nothing but this test a few times a week, and you’d be in fantastic shape.

Then there are the sports-specific standards. A decathlete is expected to show aptitude in ten track and field events: 100 meter dash, long jump, shot put, high jump, 400 meter dash, 110 meter hurdles, discus throw, pole vault, javelin, 1500 meter run. Sprinting, jumping, leaping, endurance, power, strength – you can’t get much more balanced than that.

There are different expected scores for different positions, weights, and heights, of course, but both combine drill sets attempt to quantify and measure the type of activities (jumping, sprinting, pushing) players will make on the court.

And then there are the benchmarks of pure fitness methodologies, like CrossFit. CrossFit is interesting in that it ordains no strict, precise, objective benchmarks. They don’t tell their members to hit a certain weight on the squat, or a minimum time on the rower. Instead, they preach general proficiency in all areas of fitness: “cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power, and speed.” Athletes are free to set their own personal benchmarks, whether it be completing a strict bodyweight overhead press, or rowing 2000 meters in under seven minutes. They are encouraged to complete the scheduled workout of the day (WOD), though, which allows athletes to compete against each other (or themselves).

For my money, this is the way to do it, especially compared to the way military and law enforcement test their recruits. CrossFit (and other similar fitness methodologies) is constantly evolving, and its athletes evolve along with it. There’s always that drive to best your personal benchmarks, to improve and to grow. Typical fitness tests, on the other hand, are usually one-shot deals; a police recruit could conceivably train just enough to pass the entrance exam, only to go to pot once he’s embedded in the force and comfortable with his place (funnily enough, CrossFit is hugely popular with police, military, and firefighters).

Now, I think CrossFit is on the right track, but it’s not for everyone. The overall, well-rounded approach to fitness is generally superior, though, (for most people’s purposes, which do not include dunking on a ten foot hoop or catching a touchdown pass) to the sport-specific training. Does the average person need to be able to complete the WOD in record time? No, absolutely not, but he or she should be able to squat down to pick up their kids, pull themselves up into a tree (using their feet, if need be) to climb around, go for a quick run with the dog, lift a heavy suitcase overhead, walk up several flights of stairs without breathing hard, and swim without sinking.

These are basic life skills that everyone, for the most part (age, injury, fitness level, and illness all play a role in determining things, of course – but they are good benchmarks to shoot for), should be able to perform. When you’re able to traverse your environment (vertically and horizontally), manipulate your weight, and lift things overhead without excessive effort, you’re suddenly able to enjoy life a bit more easily. You go on a long hike and, rather than sucking wind and cursing your decision to embark on the journey, you’re instead able to appreciate the sights, sounds, and smells of nature.

About the Author

I work as an accountant for a large commercial contractor in Colorado. My wife and two children take up most of my spare time. God bless them for being so great to me.

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