Erg machines (rowing machines) can be a great change of pace to your workout. They hit your body in a unique way that running and biking can’t match. It is no wonder that rowers are some of the most physically fit athletes in the world. While largely an aerobic exercise, the erg machine will also target the leg, back, shoulder, and core muscles. The act of rowing compresses the lungs as the rower leans forward, forcing the individual to focus on the rythm of their breathing. In turn this forces the body to adapt to the constraints of timed breathing. Unlike biking or running, where the individual is able to breath freely, timed breathing makes for dramatic cardiovascular improvements. A very simple erg workout would consist of rowing 500m, 1000m, 1500, 1000m, 500m with 2 minute rest between sets. If you are interested in more erg workouts, a simple google search will return a wealth of information.