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Photo: Rowers from the Long Beach Junior Crew enjoyed their afternoon workout yesterday at Marine Stadium in Long Beach, Calif.

It is challenging, finding ways to get a good upper body workout. Rowing machines and swimming are great exercises, buy if you really love to feel your arms work, and love to feel the heart pumping, think about taking up rowing. Most Californians aren’t too far from a body of water where they can enjoy the sensation and the benefits this greatest of exercises provides. Being on the water makes for a cooler workout and less stress on the body parts than other similar exercise regimens. In a brief survey of rowing opportunites, we found rowing clubs in Sacramento, Berkeley, Long Beach, San Diego, Newport Beach, Oakland, San Francisco, Petaluma, Los Angeles, Redwood City, Marina del Rey… the list goes on!

Though counting calories can make the effort seem more dreary, this list provides you with an idea of how much energy you’re expending:

Calories Burned in one hour of rowing for Average Male (M) and Female (F):
canoeing, rowing, 2.0- 3.9 mph, light effort – calories burned M=259 kcal, F=222 kcal.
canoeing, rowing, 4.0- 5.9 mph, moderate effort – calories burned M=603 kcal, F=518 kcal.
canoeing, rowing, >6 mph, vigorous effort – calories burned M=1,034 kcal, F=887 kcal.
canoeing, rowing, for pleasure, general – calories burned M=302 kcal, F=259 kcal.
canoeing, rowing, in competition, or crew or sculling – calories burned M=1,034 kcal, F=887 kcal.
rowing, stationary ergometer, general – calories burned M=603 kcal, F=518 kcal.
rowing, stationary, 100 watts, moderate effort – calories burned M=603 kcal, F=518 kcal.
rowing, stationary, 150 watts, vigorous effort – calories burned M=733 kcal, F=628 kcal.
rowing, stationary, 200 watts, very vigorous effort – calories burned M=1,034 kcal, F=887 kcal.
rowing, stationary, 50 watts, light effort – calories burned M=302 kcal, F=259 kcal.