Here's an idea: instead of strengthening your upper back muscles on a rowing machine, or by pulling rubber bands designed by a physical therapist to simulate the same movement, why not try doing it on an actual boat?

If you live near San Francisco, you've got few excuses not to-it's free. Plus, you'll use your whole body, especially your core muscles and legs, and you'll get cardio-vascular exercise.

The Embarcadero Rowing Club, which races a 26' whaleboat, the "Renegade," in competitions, also invites would-be rowers of any age, gender or ability to join their crew, twice each week, year-round. A team of ten, including eight rowers, a coxswain and a bowhook, propel roughly one ton of wood and history-this style of open water boat was used for life-saving and whaling for most of the 20th-century-perhaps over to the Bay Bridge or slightly beyond.

Except for rain, recreational rows are held every Tuesday at 6:45pm and every Sunday at 10am, the latter being more popular. Casual rowers can participate for a whole month at no cost.

Recommended attire includes gloves, like those used in weightlifting or biking, to prevent blisters; warm layers that can be removed or added; and no jeans-the seams can irritate sensitive skin while sliding around on a wooden bench. Lifejackets are under the seats, not worn, since they can interfere with the movement of rowing, and rowers should bring water to stay hydrated.

Despite the mental images "Renegade" calls to mind, the Embarcadero Rowing Club projects a decidedly low-key vibe. Recreational rowers are told only to show up on-time, not early, and to expect an unhurried launch. You probably won't injure yourself if you are honest about your abilities in advance, and you're careful to not overdo it. The club will work with you, perhaps switching you off with another similarly-abled amateur. Casual rowers range in age from their 20s to 60s, and even the visually impaired have rowed with the club.

To find other rowing clubs in other cities, try the Bay Area Whaleboat Rowing Association or the United States Rowing Association the latter isn't limited to whaleboat rowing groups.

Photo: Embarcadero Rowing Club