Water and scull not required

Pity the poor rowing machine. It was popular in the 1980s when gym culture was surging, only to be eclipsed years later by more stylish (and easier to use) cardio machines such as the elliptical trainer.

But the indoor rower may be poised for a comeback. Xeno Muller, a two-time Olympic medalist (for Switzerland) in single scull rowing, has been trying to change people’s perceptions of indoor rowing, from lackluster exercise to a dynamic, non-impact, full-body workout that burns considerable calories.

A tiny one-room rowing studio in Costa Mesa, sandwiched between a nail salon and a discount plant store, houses 14 rowing machines, a treadmill and some weights. Sculls hang from the ceiling, and Muller’s team jerseys are pinned to the wall. Blown-up pictures of his gold medal from Atlanta and his silver from Sydney are plastered on the drink machine.

Muller opened the studio two years ago and teaches classes Monday through Saturday.

His method incorporates some unorthodox practices designed to give a more complete workout and stave off monotony. Students row with one foot on the floor, with one hand on the handlebar, and do triceps exercises. Upbeat dance music wafts from the speakers while videos of races play on two television sets.

Despite Muller’s passion for the sport and the exercise, it’s been a tough sell. Group rowing classes don’t have the cachet of those workouts du jour such as Spinning, yoga and Pilates. Despite a number of loyal students, classes are not always full and new recruits have come slowly, usually via word of mouth.

Getting people to try the rowing machines for the first time is the biggest hurdle, says Erinn McMahan, UCLA’s men’s rowing coach. “You don’t see that many machines in gyms. If you do, people don’t know how to use them. They’re more technique intensive than something like an elliptical trainer, which pretty much does the motion for you. And you have to learn how to do it correctly to get the health benefits.”

The sport of rowing doesn’t have the kind of high profile here that it does on the East Coast. Boston’s Head of the Charles Regatta competition is a 40-year tradition that draws more than 300,000 people. Boathouses are part of the landscape in Boston, Philadelphia and other East Coast cities. Rowing is a time-consuming and expensive activity, as the average single scull costs about $5,000 and requires maintenance and a storage facility. “This is like owning a horse,” says Muller.

Even though it’s an Olympic sport, rowing doesn’t have the same glitz factor as some other events, such as gymnastics or track and field. And let’s face it, watching rowing on TV is a bit of a snore.

But none of that deters Muller. He believes rowing classes will some day be on gyms’ schedules alongside ever-popular group cycling.

“The range of motion in rowing is complete,” he says. “You can utilize the entire length of the body. This is a perfect fit for any sport that requires endurance. Rowing seems to be the perfect diplomat for sports because it satisfies aerobics and strength.”

Muller isn’t a bad walking billboard for rowing. The gregarious 32-year-old stands 6 feet 3, with a sleek, muscular physique. Watching him glide his scull across the placid waters of Upper Newport Bay off Newport Beach, it’s easy to see the sport’s appeal.

Though indoor rowing lacks this pleasant panorama, the workout is on a par. Before his afternoon class starts, Muller goes through a quick version of his class with me, starting with the basic rowing movement, which incorporates major muscle groups in the legs, back and arms. Muller is big on proper body alignment, emphasizing correct technique so the rowing becomes one smooth, flowing movement.

Resistance from the flywheel can be adjusted, making the workout easier or more difficult. Placing one foot on the floor forces the working leg to drive harder; same thing with a one-handed hold on the handle. The adaptations come in handy for those with shoulder or knee injuries. These rowing machines are different from ones usually found in gyms because they’re on tracks, allowing the machine to slide back and forth, better mimicking an actual boat.

I sit in a machine next to Muller as he demonstrates another approach on the rower: holding the handle with one hand and extending the other arm across the body, engaging the oblique muscles. Pulling the handle straight back while bending the elbow results in a challenging triceps workout.

While breathing hard and sweating, my arm straining to pull the handle, I mention to Muller that these moves are taxing. He beams and says, “Oh, I am glad! I am glad!”

Muller began rowing at 13, when he and his family lived in France. Already tall and strong, he excelled quickly at the sport, rowing for Brown University and then competing in three Olympics. It gave Muller, who moved often growing up and had few friends, an identity and a purpose.

Now, married with three young children, he hopes his students will share his passion for the sport. In one class students ranged in age from 14 to 51 and included housewives, collegiate rowers, businesspeople and students.

Many have done little or no exercise before stepping into Muller’s gym. Michael Contino, an emergency-room physician from Newport Beach, has lost 50 pounds since starting to row last January.

“It’s a great exercise,” he says, “and I can do it without damaging my body; I have bad knees.” And yes, he recommends it to his patients.

Muller isn’t waging this rowing publicity campaign alone. A former Brown crew team member recently started indoor rowing classes at Revolution Fitness in Santa Monica. Josh Crosby, a former national rowing champion, is a third-generation rower whose father just completed the Head of the Charles at age 65, and whose grandfather rowed until he was 90.

“I really focus on the fun of it and the group energy,” says Crosby. “I try to vary the workouts; some are steady rows and others are more about quick bursts of energy to get the heart rate up.”

Muller would love to bring rowing out of the niche category and into the mainstream. He’d also like to introduce it to people with disabilities who have difficulty finding ways to exercise.

“You can see any age, any shape on a rowing machine,” he says. “I know it can be really good for people.”

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Xeno Muller’s Costa Mesa indoor rowing gym can be reached at (949) 400-7630; more information can be found at www.gorow.com. More information on Josh Crosby’s indoor rowing program at Revolution Fitness is at www.indorow.com and www.revolutionfitness.net.