Abstract:
Novel multi-planar rowing machine apparatus as well as exercise methods and protocols to enhance the ability of a rowing machine to provide a full body workout. The rowing machine apparatus of the present invention allows for the rowing motion to occur in multiple planes or stroke axes. The exercise protocols of the present invention provide efficient methods for using the rowing apparatus in decline and incline positions to maximize fitness gains. The apparatus and protocols of the present invention combine gravity and isokinetic resistance to provide full exercise spectrum including strength, muscle mass, and energy system stimulus to major body flexors and extensors. The two-phase resistance provided creates maximum calorie burn per unit of exercise time, and further results in a strength balance in virtually every major leg, arm, and body core extensor and flexor.

Description:
CROSS REFERENCE TO RELATED PROVISIONAL APPLICATION 
     This invention claims priority from U.S. provisional patent application Ser. No. 60/223,931 filed Aug. 9, 2000. 
    
    
     BACKGROUND OF THE INVENTION 
     1. Field of the Invention 
     The invention relates to the operation of a rowing machine in multiple inclined and declined planes such that the stroke axis of the rowing machine is multi-planar. In particular, the invention relates to multi-planar rowing machine apparatus, support structure for converting a standard horizontal rowing machine into a multi-planar rowing machine, and exercise protocols for use in conjunction with a multi-planar rowing machine selectively positioned in either inclined or declined stroke axis planes. 
     2. Background 
     The sedentary lifestyle of modern men and women and corresponding injuries associated with such lifestyles are among the reasons motivating widespread interest in exercise machines. However, the rapid proliferation of exercise machines, many of varied design, have complicated the task of identifying a machine which, when used in conjunction with an appropriate exercise protocol, will enable the efficient acquisition and maintenance of strength, flexibility and energy system fitness. Among the more common exercise machines are stationary bicycles, step machines, and treadmills. All of these can be characterized as “2-limb” exercise machines in that they primarily work the legs of the user. Accordingly, none of these exercise machines are suitable for those seeking full body workouts. 
     The rowing machine is a “4-limb” exercise machine and is therefore capable of providing a more complete body workout. Broadly speaking, a rowing machine operates by generating resistance to a rowing motion made by the user. Typically, rowing machines are designed such that this rowing motion occurs in the horizontal plane, generally parallel to the surface on which the rowing machine is supported. This will be referred to herein as a horizontal stroke axis. The rowing motion is comprised of two phases—an extension (or “pull”) phase and a recoil (or “flex”) phase performed along the stroke axis. Presumably to simulate an actual rowing motion, the pull phase is typically loaded (or resisted) while the flex phase is not. When actually rowing a boat, the pull phase is resisted by the water while the flex phase is not since the oar is out of the water. 
     Rowing machines have been developed with various ways to provide resistance to the rowing motion. Early versions of rowing machines employed a wheel and pulley mechanism to provide resistance to the rowing motion. Later, rowing machines employed a pair of shock absorber-like piston and cylinder mechanisms attached between the frame and respective arms thereof to generate resistance to the user&#39;s rowing motion. Additional rowing machine designs have employed an isokinetic wheel-belt resistance system arranged such that the user&#39;s pulling on a cable turns a wheel, which in turn is resisted by friction against a variably-tensioned belt. 
     More recent rowing machines have employed an air-fan type isokinetic system to provide resistance to the user&#39;s rowing motion. Such rowing machines typically include a seat that slides unresisted with the user&#39;s motion and a rowing handle attached via a cable to a ratchet-type gear inserted into the center of a spinning air-fan type wheel. The ratchet system enables the air-fan wheel to continue to spin via momentum in the flex phase during which the user flexes their body and shortens the cable in preparation for another pull phase. A conventional rowing machine  10  which employs an air-fan type isokinetic system may be seen in  FIG. 1 , described in more detail below. 
     By using a typical horizontal rowing machine, the user can obtain low to moderate strength and muscular fitness gains in the leg extensors, the torso extensors, the upper back, the shoulder girdle, the elbow flexors and the forearms. Most of these muscular gains are obtained during the loaded pull phase of the rowing stroke while little if any gains are obtained during the unloaded flex phase. When limited to the horizontal plane, an exercise protocol performed using a typical air-fan type isokinetic rowing machine tends to only reinforce the development of extensor strength in the lower and upper legs and in the lower and upper posterior torso. In particular, in the pull phase of the stroke, the torso extensors actively work and the shoulder girdle actively stabilizes while the upper arms extend during the pull. Conversely, in the flex phase of the stroke, only the weight of the head and torso is used to maintain exercise neutral momentum as the head/torso moves forward during the flex. Accordingly, the attendant muscular fitness gains are limited to the leg extensors (calves and quadriceps), the torso extensors (spinal erectors), the upper back (shoulder retractors), the shoulder girdle, the elbow flexors (biceps) and, by virtue of a fixed wrist isometric handle hold, the forearms. It should also be appreciated that, as the aforementioned exercise protocol for the traditional rowing machine is performed in the horizontal plane, gravity has no appreciable resistive effect during either the flex or pull phases of the stroke. Thus, in contrast with some exercise machines and protocols, gravity does not enhance the fitness effect experienced. 
     Thus, while the rowing machine is a 4-limb exercise machine, its ability to provide a full body workout suffers from the fact it is generally only capable of producing low to moderate gains in the extensor muscles employed during the pull phase and significantly less (or no) gains in the flexor muscles employed during the flex phase. The resultant strength imbalances created have likely contributed to the reputation of both the traditional rowing machine, and exercise protocols for the traditional rowing machine, as being a less than full-body fitness solution, not significantly better than other fitness machines such as 2-limb machines. 
     SUMMARY OF THE INVENTION 
     In accordance with the present invention, there is provided novel apparatus and methods to enhance the ability of a rowing machine to provide a full body workout. In particular, the novel rowing machine apparatus of the present invention allows for the rowing motion to occur in multiple planes or stroke axes. In addition, the novel exercise protocols and methods provide techniques for maximizing the full-body muscular fitness gains that can be realized from the multi-planar rowing machine apparatus. 
     The multi-planar rowing apparatus and protocols of the present invention combine gravity and isokinetic air-fan-type resistance to provide full exercise spectrum including strength, muscle mass, and energy system stimulus to major body extensors and flexors. The two-phase resistance provided creates maximum calorie burn per unit of exercise time, and further results in a strength balance in virtually every major leg, arm, and body core extensor and flexor. 
    
    
     
       DESCRIPTION OF DRAWINGS 
         FIG. 1  is a side view of a conventional rowing machine operable in a single, horizontal, plane. 
         FIG. 2  is a perspective view of a support apparatus for enabling the rowing machine of  FIG. 1  to be selectively operated in either an inclined or a declined position. 
         FIG. 3   a  is an exploded side view of the rowing machine of  FIG. 1  prior to mounting on the support apparatus of  FIG. 2 . 
         FIG. 3   b  is a side view of the rowing machine of  FIG. 1  mounted on the support apparatus of  FIG. 2  such that operation of the rowing machine in the declined position is enabled. 
         FIG. 3   c  is a side view of the rowing machine of  FIG. 2  mounted on the support apparatus of  FIG. 2  such that operation of the rowing machine in the inclined position is enabled. 
         FIG. 3   d  is a side view of an alternate embodiment of the support apparatus of  FIG. 2  which enables the rowing machine of  FIG. 1  to be selectively operated in plural inclined and plural declined positions. 
         FIG. 4   a  is a side view of a rowing machine configured for operation in plural inclined and plural declined positions. 
         FIG. 4   b  is a side view of the rowing machine of  FIG. 4   a  in a full-inclined position. 
         FIG. 4   c  is a side view of the rowing machine of  FIG. 4   a  in a full-declined position. 
         FIG. 5   a  is a side view of an alternate embodiment of a rowing machine configured for operation in plural inclined and declined positions. 
         FIG. 5   b  is a side view of the rowing machine of  FIG. 5   a  in a full-inclined position. 
         FIG. 5   c  is a side view of the rowing machine of  FIG. 5   a  in a full-declined position. 
         FIG. 6   a  is a schematic view of a multi-planar rowing machine in a declined position and a user at a start point for a pull phase of a stroke. 
         FIG. 6   b  is a schematic view of a multi-planar rowing machine in a declined position with the user at an end point for a heels-off, wrists-even, low-pull phase of a stroke. 
         FIG. 6   c  is a schematic view of a multi-planar rowing machine in a declined position with the user at an end point for a heels-off, wrists-even, mid-pull phase of a stroke. 
         FIG. 6   d  is a schematic view of a multi-planar rowing machine in a declined position with the user at an end point for a heels-off, wrists-even, high-pull phase of a stroke. 
         FIG. 6   e  is a schematic view of a multi-planar rowing machine in a declined position with the user at a start point for a heels-off, wrists-down, mid-pull phase of a stroke. 
         FIG. 6   f  is a schematic view of a multi-planar rowing machine in a declined position with the user at an intermediate point for a heels-off, wrists-down, mid-pull phase of a stroke. 
         FIG. 6   g  is a schematic view of a multi-planar rowing machine in a declined position with the user at an end point for a heels-off, wrists-down, mid-pull phase of a stroke. 
         FIG. 6   h  is a schematic view of a multi-planar rowing machine in a declined position with the user at a start point for a toes-up, wrists-up, mid-pull phase of a stroke. 
         FIG. 6   i  is a schematic view of a multi-planar rowing machine in a declined position with the user at an intermediate point for a toes-up, wrists-up, mid-pull phase of a stroke. 
         FIG. 6   j  is a schematic view of a multi-planar rowing machine in a declined position with the user at an end point for a toes-up, wrists-up, mid-pull phase of a stroke. 
         FIG. 6   k  is a partial top schematic view of a multi-planar rowing machine in a declined position with the user in a toes-straight position. 
         FIG. 6   l  is a partial top schematic view of a multi-planar rowing machine in a declined position with the user in a toes-in position. 
         FIG. 6   m  is a partial top schematic view of a multi-planar rowing machine in a declined position with the user in a toes-out position. 
         FIG. 7   a  is a schematic view of a multi-planar rowing machine in an inclined position and a user at a start point for a pull phase of a stroke. 
         FIG. 7   b  is a schematic view of a multi-planar rowing machine in an inclined position with the user at an end point for a heels-down, wrists-even, toes-up, low-pull phase of a stroke. 
         FIG. 7   c  is a schematic view of a multi-planar rowing machine in an inclined position with the user at an end point for a heels-down, wrists-even, toes-up mid-pull phase of a stroke. 
         FIG. 7   d  is a schematic view of a multi-planar rowing machine in an inclined position with the user at an end point for a heels-off, wrists-even, toes-up, high-pull phase of a stroke. 
         FIG. 7   e  is a schematic view of a multi-planar rowing machine in an inclined position with the user at an end point for a rotate-pull phase of a stroke. 
         FIG. 8   a  is a schematic view of a multi-planar rowing machine in a declined position and a user at a start point of a pull phase of a stroke using a weighted bar. 
         FIG. 8   b  is a schematic view of a multi-planar rowing machine with the user at an end point for a high-pull phase of a stroke using a weighted bar. 
         FIG. 8   c  is a partially cut-away, expanded side view of the weighted bar mechanism of  FIGS. 8   a–b.    
     
    
    
     DETAILED DESCRIPTION OF THE INVENTION 
     Referring now to  FIG. 1 , the rowing machine  10  will now be described in greater detail. As may now be seen, the rowing machine  10  includes a rail member  12  supportably mounted above a generally horizontal support surface  14 , for example a floor, in a generally parallel orientation therewith. The rail member  12  is supported above the support surface  14  by front and rear support beams  16   a  and  16   b . Each one of the front and rear support beams  16   a  and  16   b  are coupled, on one end thereof, to the rail member  12 . As used herein, the terms couple or coupled, mount or mounted, attach or attached refer broadly to either direct or indirect connection. As illustrated in  FIG. 1 , the front and rear support beams  16   a  and  16   b  are generally orthogonal to the rail member  12 . It should be noted, however, that, for many rowing machines, the support beams are at a non-orthogonal angle, for example, 45 degrees, relative to the rail member. It should be further noted that, while only one front support beam  16   a  and one back support beam  16   b  are visible in  FIG. 1 , a plurality of support beams may be used to enhance the support of the rail member  12  above the support surface  14 . Alternatively, rather than using individual or plural support beams, many rowing machines utilize a support structure which includes one or more support struts, typically extending from the rail member, which provide additional support to the main support beams such as those illustrated in  FIG. 1 . Often, the support beams terminate in feet which engage the underlying support surface. Generally, the feet are used to enhance the balance of the rowing machine by increasing the surface area of the support surface engaged by the rowing machine. In some configurations, the feet may also include rollers to enhance portability of the rowing machine. Conversely, for some rowing machines, the feet are constructed of a material having a high coefficient of friction, thereby discouraging movement of the rowing machine relative to the underlying support surface. 
     The rowing machine  10  further includes a seat  18 , a pair of foot pads  20  (only one of which is visible in  FIG. 1 ), and a bar  22 . The seat  18  is slideably attached to the rail member  12  by a sliding mechanism, hidden from view in  FIG. 1 , which enables the seat  18  to slide along the rail  18  along a stroke axis S 1  generally parallel to the support surface  14 . Typically, the sliding mechanism includes a slot longitudinally formed along an upper side surface  12   c  of the rail member  12  such that a projection (not visible) extending downwardly from a lower surface of the seat  18  may be slideably inserted therein. As will be more fully described below, when performing exercise protocols, a user seated on the seat  18  will slide towards front surface  12   a  in the flex phase of the rowing motion and towards back surface  12   b  during the pull phase of the rowing motion. 
     Each one of the foot pads  20  is attached on respective sides of the rail member  12 . Of course, only one such foot pad  20 , specifically, the right foot pad, is visible in  FIG. 1 . Furthermore, it should be noted that, oftentimes, the foot pads are attached to the support structure which supports a rowing machine above a surface, particularly, when the support structure is sufficiently extensive to enable any foot pads attached thereto to enjoy proper placement for use thereof. The bar  22  is grasped and pulled by a user during an exercise routine to be more fully described below. The bar  22 , which is shown in an artificially elevated position in  FIG. 1  to enhance the visibility thereof, is coupled to a retractable cable  24 , which, in turn is coupled to an air fan wheel  26  via a pulley  28  and a ratchet gear mechanism (not shown) located within the air fan wheel  26 . 
     A user seeking to employ the rowing machine  10  in an exercise routine would first sit on the seat  18 . After placing their left and right feet on the left and right foot pads  20 , respectively, and grasping the bar  22 , the user would typically begin, from a start point, an exercise routine which includes at least one rowing stroke by either using their legs to push against the foot pads  20 , using their arms to pull the bar  22  or both. Either of these actions produces a pulling motion which, in this example, is resisted by the air fan wheel  26 . By pushing against the foot pads  20  while grasping the bar  22 , the user causes the seat  18  to slide along the stroke axis S 1  to produce the pull phase of the rowing motion. After reaching an end point of a stroke, the user returns to the start point in an unresisted flex phase. 
     Heretofore, rowing machines have been designed as single plane rowing machines configured such that the stroke axis thereof is located in a plane generally parallel to the surface on which the rowing machine apparatus is supported. In contrast, the present invention is directed to a rowing machine configured for operation in multiple planes, including planes in which the stroke axis is not generally parallel to the surface on which the rowing machine is supported. These planes include what are hereafter referred to as “declined” and “inclined” planes. When a rowing machine is operated in the declined plane, the distance separating the stroke axis from the support surface increases during the pull phase of a stroke and decreases during the flex phase thereof. Conversely, when a rowing machine is operated in the inclined plane, the distance separating the stroke axis from the support surface decreases during the pull phase of a stroke and increases during the flex phase thereof. 
     The present invention is further directed to certain exercise protocols which may be employed in conjunction with the selective use of a rowing machine in either the inclined or declined planes and the benefits which may be obtained through employment of these protocols. Before describing these exercise protocols, however, various support apparatus which enable a conventional rowing machine to be operated in the inclined and declined planes as well as a rowing machine uniquely configured for operation in these planes shall first be described. 
       FIG. 2  shows a support apparatus  30  which enables a conventional rowing machine, for example, the rowing machine  10  illustrated in  FIG. 1 , to be selectively operated in either the inclined plane or in the declined plane. The support apparatus  30  includes a frame  32  to which a support lever  34  is pivotably mounted. Preferably, the frame  32  is constructed of metal or another strong material and has a generally rectangular shape. While the dimensions of the frame  32  may be varied, it is recommended for stability that the frame  32  be dimensioned so that the length and width are both somewhat greater than most commercially available rowing machines. 
     The support lever  34  includes a front portion  36  and a back portion  38  formed at an obtuse angle relative to one another. As may be seen in the drawings, the back portion  38  of the support lever  34  is longer than the front portion  36 . While the ratio of the length of the back portion  38  may be varied relative to that of the front portion  36 , in a preferred embodiment of the invention to be more fully described below, it is contemplated that the ratio of the length of the back portion  38  to the length of the front portion  36  should be approximately 2:1. Attached to respective ends of the support lever  34  are front and back support platforms  40  and  42 . Collectively, the support lever  34  and the front and back support platforms  40  and  42  form a structure capable of supporting a rowing machine such that the stroke axis is in a plane other than the generally horizontal plane. The disclosed structure is also capable of allowing a user to change the plane of the stroke axis of a rowing machine supported thereby. Traditionally, the plane of the stroke axis of a rowing machine has always been generally parallel to the support surface on which the rowing machine was placed and since conventional wisdom has dictated that rowing machines be placed on a level horizontal support surface, the stroke axis has always been generally horizontal. Contrary to conventional wisdom, the disclosed structure enables a user to utilize a rowing machine as part of an exercise protocol which involves the stroke axis in either inclined or declined planes. 
     Extending orthogonally upward from each of left and right sides  32   b  and  32   c  of the frame  32  are flanges  46  and  48 , each of which has a respective aperture  47  and  49  formed in the general center thereof. A first end of a securing member  44  is insertably received in the aperture  47  formed in the flange  46 . From the flange  46 , the securing member  44  extends through an aperture  51  formed in the support lever  34  and on to the flange  48  where a second end thereof is insertably received in the aperture  49  formed therein. In this manner, the securing member  44  both secures the support lever  34  to the frame  32  and provides an axis around which the support lever  34  may pivot between first and second positions. To minimize stress on the securing member  34  during pivoting, the securing member  44  preferably extends through the support lever  34  in the general vicinity of the juncture of the front and back portions  36  and  38  thereof. To further minimize stress on the support lever  34 , a support strut (not shown) coupled, on one end, to the front portion  36  and, on the other end, to the back portion  38  may be provided. 
     The support apparatus  30  further includes front and back locking mechanisms  50  and  52  for respectively securing the front and back platforms  40  and  42  to front and back sides  32   a  and  32   d  of the frame  32 . Of course, since the front and back portions  36  and  38  of the support lever  34  are fixed in position relative to one another, it should be clearly understood that only one of the front and back locking mechanisms  50  and  52  may be in use at any given time. For example, in  FIG. 2 , the rear platform  42  is locked to the frame  34  and the front platform  40  is both unlocked and elevated relative to the frame  34 . Alternately, however, the front platform may be locked to the frame  34  and the back platform  42  may be both unlocked and elevated relative to the frame  34 . It should be further understood that a wide variety of devices and/or structures are suitable for use as the locking mechanisms  50  and  52 . For example, in the embodiment of the invention illustrated in  FIG. 2 , a generally orthogonal flange  51  is formed along each of the front and back sides  32   a  and  32   d . An aperture  53  is formed in the general center of each flange  51  and a corresponding aperture (not visible) is formed in each of the front and back platforms  40  and  42 . To lock a platform, for example, the back platform  42  to the frame  34 , a locking pin  55  is inserted through the apertures formed in the flange  51  and the back platform  42 . 
     In selected ones of the alternate embodiments of the invention not illustrated in the drawings, the locking mechanisms  50  and  52  may each be comprised of a strap permanently attached, on one end, to the frame  34  and securable to itself along its length after being wrapped around one of the platforms  40  or  42 . In another, the locking mechanisms  50  and  52  may be comprised of locking plates, respectively attached, on one end thereof, to the front and back sides  32   a  and  32   d  and pivotable between a raised position in which the locking plates are generally orthogonal to the frame  34  and a lowered position in which the locking plates lockingly engage the front and back platforms  40  and  42 , respectively. 
     Finally, each one of the front and back platforms  40  and  42  should include a locking mechanism to fixedly secure front and back ends of a rowing machine to the front and back platforms  40  and  42 , respectively. Again, it is fully contemplated that a variety of locking mechanisms are suitable for the uses contemplated herein. For example,  FIG. 2  shows a pair of straps  54  and  56 , each secured on one end of the front platform  40 . Each of the straps  54  and  56  may be secured around the front end of a rowing machine and secured to itself along its length to fixedly secure the front end of the rowing machine to the front platform  40 . A similar pair of straps  58  and  60  may be used to secure the rear end of a rowing machine to the rear platform  42 . 
     Referring next to  FIGS. 3   a – 3   c , the manner in which the support apparatus  30  may be used to selectively enable the rowing machine  10  to operate in either a declined plane S 2  (see  FIG. 3   b ) or an inclined plane S 3  (see  FIG. 3   c ) will now be described in greater detail. As may now be seen, the rowing machine  10  is selectively repositioned into either the declined or inclined plane by mounting it on top of the support apparatus  30  pre-arranged in either a first position in which the front platform  40  is elevated and the back platform  42  is locked to the frame  32  or a second position in which the front platform  40  is locked to the frame  32  and the back platform  42  is elevated. More specifically, to operate the rowing machine  10  in the declined position, the support lever  34  is pivoted until the front platform  40  is generally flush with the front side  32   a  of the frame  32 . The support apparatus  30  is then locked into a first position by inserting a pin through apertures in the flange  51   a  and the front platform  40 . 
     After locking the support apparatus  30  into the first position, the exercise machine  10  is lifted off of the support surface  14  and placed onto the support apparatus  30  such that bottom side surfaces of the front and back support beams  16   a  and  16   b  rest on upper side surfaces of the front and back platforms  40  and  42 , respectively. The rowing machine  10  is then secured in position on the support apparatus  30  using a locking mechanism which may be provided as part of the rowing machine  10 , the support apparatus  30  or both. For example, as illustrated herein, the locking mechanism is comprised of straps  54 ,  56 ,  58  and  60  provided on the support apparatus  30 . The precise manner in which the straps  54 ,  54 ,  58  and  60  are used to secure the rowing machine  10  to the support apparatus  30  may vary depending on the particular configuration of the front and back support beams  16   a  and  16   b , the design of the straps  54 ,  56 ,  58  and  60  and/or the preferences of the user. For example, as illustrated in  FIG. 3   b , the straps  54 ,  56 ,  58  and  60  may be wrapped around the rail member  12 . Conversely, if each one of the support beams  16   a  and  16   b  terminates in a foot projecting outwardly therefrom, the straps  54 ,  56 ,  58  and  60  may instead be wrapped around respective ones of those feet. After wrapping the straps  54 ,  56 ,  58  and  60  around a selected portion of the rowing machine  10 , the straps are then secured in place, for example, by securing each strap to itself along its length. 
     A variety of techniques may be used to reposition the exercise machine  10  from the declined position illustrated in  FIG. 3   b  to the inclined position illustrated in  FIG. 3   c . All such techniques, however, involve unlocking of the front platform  40  by pulling the pin  51  out of the front platform  40 , pivoting the support lever  34  into a second position in which the front platform  40  is elevated and the back platform  42  is generally flush with the frame  32  and locking the back platform  42  to the frame  34  by inserting the pin  51  through apertures formed in the flange  51   b  and the back platform  42 . If desired, the straps  54 ,  56 ,  58  and  60  may be unsecured and the rowing machine  10  lifted off of the support apparatus  30  and placed on the support surface  14  before pivoting the support lever  34  into the second position. In this scenario, the rowing machine  10  would then be re-secured to the front and back platforms  40  and  42  after the support lever  34  is locked in the second position. Of course, instead of manually changing positions, it is contemplated that the use of hydraulics, pneumatics, or electrical motors could allow for this procedure to be automated. 
     In the foregoing description, mechanisms are disclosed to secure the front and back platforms  40  and  42  to the frame  32  and to secure the rowing machine  10  to the front and back platforms  40  and  42 . It should be clearly understood, however, that, not only are a wide variety of locking mechanisms contemplated to provide each of the aforementioned securements, it is equally contemplated that one or both of the aforementioned locking mechanisms may be omitted from the disclosed support apparatus  30  and that the locking mechanisms are provided only to enhance the stability of the disclosed combination an exercise machine and a support apparatus which modifies the stroke axis thereof. For example, the additional stability provided by securing the exercise machine  10  to the support apparatus  30  may instead be provided by weighting the exercise machine  10  and/or the support lever  34  appropriately. 
     As previously set forth, in the preferred embodiment of the invention, the ratio of the back portion  38  of the support lever  34  to the front portion  36  of the support lever  34  is approximately 2:1. This ratio produces a corresponding relationship of the elevation of the back platform  42  above the support surface  14  when the support apparatus  30  is in the second position to the elevation of the front platform  40  above the support surface  14  when the support apparatus  30  is in the first position. Accordingly, it is preferred that the elevation of the back end of the rowing machine  10  when used in the declined position to the elevation of the front end of the rowing machine  10  when used in the inclined position be approximately 2:1. Thus, in a preferred embodiment of the exercise protocols to be hereinafter disclosed which involve performing at least one stroke in a declined plane and at least one stroke in an inclined plane, the preferred ratio of the declined plane to the inclined plane would be approximately 2:1. 
     Of course, the elevation of the front and back platforms  40  and  42  above the support surface  14  will vary depending on the dimensions of the frame  32  and the juncture angle between the front portion  36  and the back portion  38  of the support lever  34 . In the drawings, the juncture angle appears to be roughly 135 degrees. However, it is fully contemplated that an alternate juncture angle may be selected to achieve the desired elevations of the front and back platforms  40  and  42 . More specifically, in the preferred embodiment of the invention, it is preferred that the front platform  40  be elevated approximately 16-inches above the support surface  14  while the back platform  42  be elevated approximately 32-inches above the support surface  14 . 
     As will be more fully described below, use of the rowing machine  10  in an exercise routine after elevating either the front and back platforms  40  and  42  produces an exercise stimulus significantly greater than the use of the rowing machine  10  in the traditional flat ground horizontal plane. As a result, depending on the physical condition of a prospective user, the use of the rowing machine  10  with the aforementioned 16-inch front platform elevation or the 32-inch back platform elevation may be too strenuous a workout for some users. Accordingly, it is contemplated that, in certain embodiments of the invention, the elevation of the back and front platforms  42  and  40  should be modifiable while the overall ratio between the relative elevations of the back and front platforms is maintained at the desired 2:1 ratio. It is further contemplated that the exercise protocols to be hereinbelow described not only may be performable at different elevations depending on the physical condition of the user but that further embodiments of these exercise protocols include the use of the exercise machine  10  with the platforms  40  and  42  at a first set of elevations for a first period of time and the use of the exercise machine  10  with the platforms  40  and  42  at a second set of elevations for a second period of time. For example, it is contemplated that a novice user should perform the disclosed exercise protocols with the front platform  40  elevated two inches and the back platform  42  elevated 4 inches. After the physical condition of the user has improved, typically, after about 3–6 months of use at the aforementioned elevations, the exercise protocols should be performed with the front platform  40  elevated six inches and the back platform  42  elevated twelve inches. After continued improvement of the physical condition of the user, the exercise protocols should be performed with the front and back platforms  40  and  42  at their full elevations—sixteen and thirty-two inches, respectively. 
     The support apparatus  30  illustrated in  FIGS. 2 and 3   a–c  is limited to a fixed set of elevations. Such a support apparatus is not well suited for modifying the set of elevations, for example, increasing the elevation as the user&#39;s physical condition improves. In  FIG. 3   d , however, an alternate embodiment of the support apparatus is shown, hereafter referred to as support apparatus  30 ′, which enables the user to adjust the set of elevations. Here, the support lever  34  is comprised of discrete sections  36 ′ and  38 ′ coupled together by a flexible joint  62  in which respective ends of the sections  36 ′ and  38 ′ are engagingly received. Adjustable strut member  64  is coupled between the sections  36 ′ and  38 ′ to adjustingly change the juncture angle between the sections  36 ′ and  38 ′. By changing the juncture angle between the sections  36 ′ and  38 ′, the user can adjust the relative elevations of the front and back platforms  40  and  42 . As contemplated for this embodiment, the adjustable strut member  64  is comprised of a retractable shaft  66  and a rotatable shaft housing  68  coupled to the retractable shaft  66 . By continuously rotating the housing  68  in a first direction, the shaft  66  will increasingly retract into the housing  68 , thereby decreasing the junction angle between the sections  36 ′ and  38 ′ and thus increasing the relative elevation of the front and back platforms  40  and  42 . Conversely, by continuously rotating the housing  68  in a second direction, the shaft  66  will extend from the housing  68 , thereby increasing the juncture angle between the sections  36 ′ and  38 ′ and thus decreasing the relative elevation of the front and back platforms  40  and  42 . Preferably, the adjustable strut member  64  would be sized to enable the support apparatus  30 ′ to reach the full horizontal position in which neither the front platform  40  nor the back platform  42  is elevated above the support surface  14 , i.e., to allow for zero elevation. Of course, if the adjustable strut member  64  cannot be sized to enable the support apparatus  30 ′ to be placed in the full horizontal position, alternately, the adjustable strut member  64  can be equipped with a so-called “quick-disconnect” which will separate the retractable shaft  66  from the housing  68 , thereby enabling the support apparatus  30 ′ to reach the full horizontal position. Of course, it is fully contemplated that the disclosed strut member  64  is but one of a wide variety of mechanisms that may be used to adjust the juncture angle between the sections  36 ′ and  38 ′, and that a number of other mechanisms would be suitable for the uses contemplated herein. 
     In another embodiment of the invention, it is contemplated that an electric motor may be used to pivot the support lever  34  from the first position illustrated in  FIG. 3   b  in which the front platform  40  is generally flush with the frame  32  and the back platform is elevated to the second position illustrated in  FIG. 3   c  in which the front platform  40  is elevated and the back platform  42  is generally flush with the frame  32 . While a variety of techniques may be used to mechanically drive the support lever  34  between the first and second positions, one suitable technique would be to replace the securing member  44  with a drive shaft coupled to and rotatable by the electric motor. The drive shaft should be tightly fitted within the aperture  51  formed in the support lever  34  such that rotation of the drive shaft would impart a pivot motion to the support lever  34 . This embodiment is considered to be particularly advantageous in that, by pivoting the support lever  34  between the first position illustrated in  FIG. 3   b  and the second position illustrated in  FIG. 3   c , the rowing machine  10  may be positioned in a virtually unlimited number of declined and inclined positions. 
     Referring next to  FIGS. 4   a–c , a rowing machine  70  configured for operation in plural inclined and plural declined planes shall now be described in greater detail. The multi-planar rowing machine  70  includes a rail member  72  supportably mounted above a generally horizontal support surface  74 , for example, a floor. The rail member  72  is supported above the support surface  74  by a pair of front support beams  76   a  and a pair of rear support beams  76   b , only one of each of which is visible in  FIGS. 4   a–c . The multi-planar rowing machine  70  further includes a seat  78 , a pair of foot pads  80  (only one of which is visible in  FIGS. 4   a–c ), and a bar  22 . The seat  78  is slideably attached to the rail member  72  by a sliding mechanism, hidden from view in  FIGS. 4   a–c , which enables the seat  78  to slide along the rail  78 . Typically, the sliding mechanism includes a slot longitudinally formed along an upper side surface  72   c  of the rail member  72  such that a projection (not visible) extending downwardly from a lower side surface of the seat  78  may be slideably inserted therein. Each one of the foot pads  80  (only one of which is visible in  FIGS. 4   a–c ) is coupled to a respective side of the rail member  72 . The bar  82 , which is typically grasped and pulled by a user during an exercise routine, is shown in an artificially elevated position in  FIGS. 4   a–c  to enhance the visibility thereof. The bar  82  is coupled to a retractable cable  84 , which, in turn is coupled to an air fan wheel  86  via a pulley  88  and a ratchet gear mechanism (not shown) located within the air fan wheel  86 . 
     The front support beams  76   a  are pivotably coupled to the rail member  72  such that the front support beam  76   a  is freely pivotable between a first position illustrated in  FIGS. 4   a  and  4   c  and a second position illustrated in  FIG. 4   b . Similarly, each one of the back support beams is pivotably coupled to the rail member  72  such that the back support beam  76   b  is freely pivotable between a first position illustrated in  FIGS. 4   a  and  4   b  and a second position illustrated in  FIG. 4   c . It is generally preferred that the ratio of the distance that a back end  72   b  of the multi-planar rowing machine  70  may be elevated above the full-horizontal position relative to the distance that a front end  72   a  may be elevated above the full-horizontal position is approximately 2:1. Accordingly, to achieve this objective, and as illustrated in  FIGS. 4   a – 4   c , the back support beam  76   b  would have a length roughly twice that of the front support beam  76   a.    
     In this embodiment, movement of the front support beam  76   a  between these positions is accomplished by a piston  85  mounted between the rail member  72  and the front support beam  76   a  at an acute angle thereto. The piston  85  is configured to selectively expand and/or retract to any point between a fully retracted position illustrated in  FIGS. 4   a  and  4   c  and a fully expanded position illustrated in  FIG. 4   b . Again, to achieve the aforementioned 2:1 ratio, the piston  87  should be expandable to twice the length of the piston  85 . It is contemplated that a variety of techniques may be used to drive the piston  85  between the fully expanded and the fully retracted positions. For example, a compressed air source (not shown) coupled to the piston  85  may be opened to initiate a flow of air into an interior chamber of the piston  85 , thereby causing the piston  85  to expand from the position illustrated in  FIG. 4   a  into the position illustrated in  FIG. 4   b . Conversely, a relief valve (also not shown) in communication with the interior chamber of the piston  85  may be opened to initiate a flow of air out of the interior chamber of the piston, thereby causing the piston  85  to retract from the position illustrated in  FIG. 4   b  into the position illustrated in  FIG. 4   c.    
     Similarly, each one of the back support beams  76   b  is pivotably mounted to the rail member  72  such that the back support beam  76   b  is freely pivotable between a first position illustrated in  FIGS. 4   a  and  4   b  and a second position illustrated in  FIG. 4   c . In this embodiment, movement of the back support beam  76   b  between these positions is accomplished by a piston  87  mounted between the rail member  72  and the back support beam  76   b  at an acute angle thereto. Like the piston  85 , the piston  87  is configured to selectively expand and/or retract to any point between a fully retracted position illustrated in  FIGS. 4   a  and  4   b  and a fully expanded position illustrated in  FIG. 4   c  using any one of a variety of techniques. Accordingly, the pistons  85  and  87  may be variously configured as the aforedescribed pneumatic pistons or as hydraulic pistons. Furthermore, the pistons  85  and  87  may variously be manually or automatically actuated, for example, using one or more control knobs or an electronic console. Of course, various other mechanisms could be used to perform the adjustment of the support beams  76   a  and  76   b , including hydraulic, pneumatic, electrical motors, etc. 
     In  FIG. 4   a , the multi-planar rowing machine  70  is in a full-horizontal position achieved by arranging each of the front support beams  76   a  and the back support beams  76   b  into the first position by driving the pistons  85  and  87  into the fully retracted position. Use of the multi-planar rowing machine  70  in the full-horizontal position would produce a rowing motion in which both the pull and flex phases of each stroke are along a stroke axis S 4  located within a single plane generally horizontal and parallel with the support surface  74 . To operate the multi-planar rowing machine  70  in a selected inclined position, the user would cause piston  85  to expand. As the piston  85  expands, the front support beam  76   a  would pivot, along pivot axis  91 , from the first position illustrated in  FIG. 4   a  towards the second position illustrated in  FIG. 4   b . As the front support beam  76   a  pivots, the front end  72   a  of the multi-planar rowing machine  70  begins to elevate, thereby pivots the stroke axis S 4 , in direction A along pivot axis  95 , towards stroke axis S 5 . By allowing the piston  85  to fully expand, the user may elevate the front end  72   a  of the multi-planar rowing machine  70  to the fully inclined position illustrated in  FIG. 4   b  in which the pull and flex phases are along an inclined stroke axis, specifically the stroke axis S 5 , and the front end  72   a  is elevated (approximately 16-inches for the preferred embodiment) above the full horizontal position illustrated in  FIG. 4   a.    
     To operate the multi-planar rowing machine  70  in a selected declined position, the user would cause the piston  87  to expand (if the multi-planar rowing machine  70  is in the full-horizontal position illustrated in  FIG. 4   a ) or cause the piston  85  to retract and the piston  87  to expand (if the multi-planar rowing machine  70  is in an inclined position such as the full-inclined position illustrated in  FIG. 4   b ). If the multi-planar rowing machine  70  is in the full-horizontal position, as the piston  87  expands, the back support beam  76   b  would pivot, along pivot axis  93 , from the first position illustrated in  FIG. 4   a  towards the second position illustrated in  FIG. 4   c . As the back support beam  76   b  pivots, the back end  72   b  of the multi-planar rowing machine  70  begins to elevate, thereby pivoting the stroke axis S 4 , in direction C along pivot axis  97 , towards stroke axis S 6 . By allowing the piston  87  to fully expand, the user may elevate the back end  72   a  of the multi-planar rowing machine  70  to the fully declined position illustrated in  FIG. 4   c  in which the pull and flex phases are along a declined stroke axis, specifically, the stroke axis S 6 , and the back end  72   b  is elevated (approximately 32-inches for the preferred embodiment) above the full-horizontal position illustrated in  FIG. 4   a . If the multiplanar rowing machine  70  is in an inclined position such as the full-inclined position illustrated in  FIG. 4   b , the user would need to both retract the piston  85  and expand the piston  87 . It is contemplated that the retraction of the piston  85  and expansion of the piston  87  may either be executed in sequence or, if desired, simultaneously. If executed in sequence, by retracting the piston  85  first, the user would first cause the front support beam  76   a  to pivot, in the opposite direction along the pivot axis  91 , from the second position illustrated in  FIG. 4   a  to the first position illustrated in  FIGS. 4   a  and  4   c . In turn, the stroke axis of the multi-planar rowing machine  70  would pivot, in direction B along the pivot axis  95 , from the stroke axis S 5  towards the stroke axis S 6 . The user would then cause the piston  87  to expand in the manner previously described. Finally, from the full-declined position illustrated in  FIG. 4   c , the user may return the multi-planar rowing machine  70  to the full-horizontal position by retracting the piston  87 , thereby causing the back support beam  76  to pivot, in the opposite direction along the pivot axis  93 , from the second position illustrated in  FIG. 4   c  to the first position illustrated in  FIGS. 4   a  and  4   b . In turn the stroke axis of the multi-planar rowing machine  70  would pivot in direction D along the pivot axis  97 , from the stroke axis S 6  towards the stroke axis S 4 . 
     By utilizing a pair of pistons  85  and  87  to pivot the front and back support beams  76   a  and  76   b , the user may operate the multi-planar rowing machine  70  in virtually an unlimited number of inclined positions ranging between the full-horizontal position of  FIG. 4   a  and the full-inclined position of  FIG. 4   b  as well as a virtually unlimited number of declined positions ranging between the full-horizontal position of  FIG. 4   a  and the full-declined position of  FIG. 4   c.    
     Referring next to  FIGS. 5   a–c , an alternate embodiment of the multi-planar rowing machine  70 , hereafter referred to as multi-planar rowing machine  70 ′, will now be described in greater detail. The multi-planar rowing machine  70 ′ operates in a manner similar to the multi-planar rowing machine  70 . Here, however, the multi-planar rowing machine  70 ′ is limited to operation in a discrete number of inclined positions and a discrete number of declined positions. More specifically, for the multi-planar rowing machine  70 ′, the piston-driven-type support structure of the multi-planar rowing machine  70  has been replaced by a pin-and-socket-type support structure. The pin-and-socket type support structure includes a front flange member  90  and a back flange member  92 , both coupled to the rail member  72  or another portion of the support structure for the rowing machine  70 ′ not visible in  FIGS. 5   a–c . A series of apertures  94  are formed in each of the front and back flange members  90  and  92 . Preferably, the apertures  94  formed on each of the front and back flange members  90  and  92  are formed in a generally circular-spaced relationship. Front and back support members  96   a  and  96   b  are pivotably coupled to the front and back flange members  90  and  92 , respectively. The front support member  96   a  is pivotable between a first position illustrated in  FIG. 5   a  and a second position illustrated in  FIG. 5   b  and secured in a selected one of these (or an intermediate) position by a first locking pin (not shown) which extends through the front support member  96   a  and into one of the apertures  94 . Similarly, the back support member  96   b  is pivotable between a first position illustrated in  FIG. 5   a  and a second position illustrated in  FIG. 5   c  and secured in a selected one of these (or an intermediate position) by a second locking pin (also not shown) which extends through the back support member  96   b  and into one of the apertures  94 . To pivot the front and second support members  96   a  and  96   b  between positions, the corresponding locking pin is removed. The exercise machine  70 ′ is then repositioned until the aperture in the support member  96   a  or  96   b  being pivoted aligns with the selected one of the apertures  94 . The locking pin is then re-inserted through the support member  96   a  or  96   b  and the selected aperture to secure the support member  96   a  or  96   b  in the selected position. 
     Having described and illustrated various multi-planar exercise apparatus, specifically, a multi-planar rowing machine uniquely configured for selective operation in either inclined or declined positions, various exercise protocols suitable for use with the multi-planar exercise apparatus shall now be described in greater detail. The protocols shall be described with respect to a series of schematic diagrams, of which  FIGS. 6   a  through  6   m  disclose exercise protocols for use in conjunction with a multi-planar rowing machine  100  in the declined position while  FIGS. 7   a  through  7   e  disclose exercise protocols for use in conjunction with a multi-planar rowing machine  100  in the inclined position. Generally, however, it should be noted that the exercise-stimulus effect of performing an exercise protocol using the multi-planar rowing machine  100  in either the declined position or the inclined position is significant. More specifically, the combination of isokinetic resistance and resistance due to gravity resulting from having to “flex” uphill against gravity and “pull” downhill while stabilizing the torso in the inclined position and “pull” uphill against gravity and “flex” downhill in the declined position has created a new exercise potential heretofore unknown for rowing machines. As a result, the exercise protocols disclosed herein produce significant resistance to both flexors and extensors in the three major body segments—trunk, upper leg and lower leg. Furthermore, it should be noted that the elbow flexors (or biceps) are constantly stimulated by the action of rowing in either the inclined or declined positions while the elbow extensors (or triceps) act as antagonists to the biceps or as unresisted elbow extensors during a flex phase of a stroke in either the inclined or declined positions. 
     In the foregoing schematic diagrams, the rowing machine has been greatly simplified for ease of clarity and illustration. More specifically, the multi-planar rowing machine  100  appears as a simple quadrilateral in which a lowermost boundary  100   b  represents that portion of the multi-planar rowing machine  100  which rests on a support surface  102  and an uppermost boundary  100   a  represents a stroke axis for the multi-planar rowing machine  100 . A front side boundary  100   c  of the quadrilateral being illustrated as generally orthogonal to the lowermost boundary  100   b  indicates that a front end of the multi-planar rowing machine  100  is unelevated. Conversely, the front side boundary  102   c  of the quadrilateral being illustrated at an acute angle relative to the lowermost boundary  102   b  indicates that the front end of the multi-planar rowing machine  100  is elevated. Similarly, a back side boundary  100   d  of the quadrilateral being illustrated as generally orthogonal to the lowermost boundary  100   b  indicates that a back end of the multi-planar rowing machine  100  is unelevated. Conversely, the back side boundary  100   d  of the quadrilateral being illustrated at an acute angle relative to the lowermost boundary  102   b  indicates that the back end of the multi-planar rowing machine  100  is elevated. Components of the multi-planar rowing machine  100  deemed relevant to various ones of the exercise protocols disclosed herein are also schematically illustrated in  FIGS. 6   a–m ,  7   a–e , and  8   a–b . These components include a pair of foot pads  104  and  106 , a bar  108  and a cable  110 . All other components of the multi-planar rowing machine  100  have been omitted from  FIGS. 6   a  through  7   e  for ease and clarity of illustration. 
     In its broadest sense, the exercise protocol would be to perform at least one stroke with the multi-planar rowing machine  100  in the declined position illustrated in  FIGS. 6   a  through  6   m  or in the inclined position illustrated in  FIGS. 7   a  through  7   e . In another, the exercise protocol would be to perform a combination of at least one stroke with the multi-planar rowing machine  100  in the inclined position and at least one stroke with the multi-planar rowing machine  100  in the declined position. In still another, the exercise protocol would be to perform a combination of plural strokes as part of a low intensity aerobic workout, a high intensity anaerobic workout, or a moderate intensity mixed aerobic/anaerobic workout. 
     Whether performed in the inclined or declined position, each stroke is comprised of two phases—a “pull” phase and a “flex” phase. The start of the pull phase of a stroke performed with the multi-position rowing machine  100  in the declined position may be seen by reference to  FIG. 6   a . Here, the multi-planar rowing machine, and the stroke axis  100   a , are in a declined position. As previously mentioned, if the user  112  has frequently used the multi-planar rowing machine  100  (or if the user  112  is in good physical condition), a back end of the multi-planar rowing machine  100  should elevated thirty-two inches above the full-horizontal position illustrated in phantom in  FIG. 6   a.    
     The major body segments trained by performing a selected exercise protocol with the multi-planar rowing machine  100  in the declined position, include the gastrocnemius/soleus of the calf, the quadriceps of the thigh and the spinal erectors of the torso with emphasis on the latissimus dorsi; pectoralis major and minor; teres major and minor subscapularis, supra-spinatus and infra-spinatus of the rotator cuff; and deltoid muscles. Starting from the exercise position illustrated in  FIG. 6   a  with legs retracted, feet firmly planted on foot pads  104  and  106  in a “heels-on” position, arms extended with the wrists even with the arms and the bar  108  grasped such that cable attachment  114  faces away from the user  112 , the user  112  performs a pull phase of a stroke by extending their legs and retracting their arms until the legs are fully extended and the arms are fully retracted as illustrated in  FIG. 6   b . The user  112  then completes the stroke by performing a flex phase by retracting their legs and extending their arms until the arms are fully extended and the legs are fully retracted as illustrated in  FIG. 6   a.    
     The pull phase illustrated in  FIG. 6   b  is generally referred to as a “low” pull phase because the arms are retracted such that the bar  108  is brought to a position generally near the waist. Depending on the particular muscle group to be trained, the user may select an alternate exercise protocol which includes, either in place of or in addition to the aforementioned at least one stroke in the low pull phase, at least one stroke having a “mid” (or torso) pull phase and/or at least one stroke having a “high” pull phase. In the mid pull phase, the arms are retracted such that the bar  108  is brought to a position generally near the chest as shown in  FIG. 6   c . By selecting an exercise protocol which includes a mid pull phase, major muscle emphasis is directed to the rhomboids and scalenius of the upper mid back and the long head of the triceps. In the high pull phase, the arms are retracted such that the bar  108  is brought to a position generally near the neck as shown in  FIG. 6   d . By selecting an exercise protocol which includes a high pull phase, major muscle emphasis is directed to the trapezius and the levator scapulae of the neck. 
     In the exercise protocols hereinabove described, the bar  108  is held in a position such that the cable attachment  114  faces away from the user  112 . If desired, the user  112  may select a variant of the aforementioned exercise protocols by modifying the manner in which the bar  108  is held during the stroke. By selecting such an exercise protocol, the user  112  may better emphasize training of the hand/wrist flexion. One such exercise protocol is illustrated in  FIGS. 6   e  through  6   g . As may now be seen, after grasping the bar  108 , the user  112  turns their wrists downwardly about 1 to 1½ inches to place the wrists in a “wrists-down” position. By placing the wrists in this position, the cable attachment  114  is turned down about 90 degrees, thereby placing the cable attachment  114  in a first generally orthogonal relationship with the cable  110 . The user  112 , then initiates either a low-pull, high-pull or, as illustrated in  FIGS. 6   f  and  6   g , mid-pull phase. As the user  112  performs a selected pull phase, the cable attachment  114  passively aligns with the cable  110  (see  FIG. 6   f ) as the force of the legs and torso temporarily overwhelm the hand/wrist flexors. At the end of the pull phase, however, the combined force of the legs and torso declines and the smaller hand/wrist flexors begin to dominate, thereby enabling the user  112  to complete a dynamic hand/wrist flexion movement (see  FIG. 6   g ) as soon as the hand/wrist flexors become dominant. 
     The user may select still another variant of the aforementioned exercise protocols by modifying the manner in which the bar  108  is held during the stroke in yet another manner. By selecting such an exercise protocol, the user  112  may better emphasize training of the hand/wrist extension. One such exercise protocol is illustrated in  FIGS. 6   h  through  6   j . As may now be seen, after grasping the bar  108 , the user  112  turns their wrists upwardly about 1 to 1½ inches to place the wrists in a “wrists-up” position. By placing the wrists in this position, the cable attachment  114  is turned up about 90 degrees, thereby placing the cable attachment  114  in a second generally orthogonal relationship with the cable  110 . The user  112  then initiates either a low-pull, high-pull or, as illustrated in  FIGS. 6   i  and  6   j , a mid-pull phase. As the user  112  performs a selected pull phase, the cable attachment  114  passively aligns with the cable  110  (see  FIG. 6   i ) as the force of the legs and torso temporarily overwhelm the hand/wrist extensors. At the end of the pull phase, however, the combined force of the legs and torso declines and the smaller hand/wrist extensors begin to dominate, thereby enabling the user  112  to complete a dynamic hand/wrist extension movement (see  FIG. 6   j ) as soon as the hand/wrist extensors become dominant. 
     If desired, the user  112  may further adjust the muscle groups to be trained by selecting variants of the aforementioned exercise protocols. One such variant involves a selection between the “heels-on” and “heels-off” position for the feet. The heels-on position is shown in  FIG. 6   a  and, if desired, the user  112  may select an exercise protocol in which the entire stroke is performed in the heels-on position. Alternately, the user  112  may select an exercise protocol in which one or all of the strokes are performed in the heels-off position. In this exercise protocol, the user starts the stroke with the heels of their feet resting on the foot pads  104  and  106  as illustrated in  FIG. 6   a . As the user  112  extends their legs and retracts their arms into either a low, mid or high pull phase, the user  112  simultaneously lifts the heels of their feet off of the foot pads  104  and  106  as illustrated in  FIGS. 6   b–d . Subsequently, as the user retracts their legs and extends their arms in the flex phase, the user  112  simultaneously returns their heels onto the foot pads  104  and  106 . The heels-off position better emphasizes training of the ankle/calf plantar flexion such that the gastrocnemius/soleus muscle of the calf predominates over the quadriceps during the pull stroke. 
     Another such variant of the aforementioned exercise protocols which enable the user  112  to adjust the muscle groups to be trained involves a selection between the “toes-down” position and the “toes-up” position for the feet. The toes-down position is shown in  FIG. 6   h  and, if desired, the user  112  may select an exercise protocol in which the entire stroke is performed in the toes-down position. Alternately, the user  112  may select an exercise protocol in which one or all of the strokes are performed in the toes-up position. In this exercise protocol, the user starts the stroke with the toes of their feet resting on the foot pads  104  and  106  as illustrated in  FIG. 6   h . As the user  112  extends their legs and retracts their arms into either a low, mid or high pull phase, the user  112  simultaneously lifts the toes of their feet off of the foot pads  104  and  106  as illustrated in  FIGS. 6   i–j . Subsequently, as the user retracts their legs and extends their arms in the flex phase, the user  112  simultaneously returns their toes onto the foot pads  104  and  106 . The toes-up position better emphasizes training of the ankle/calf dorsa flexion such that the quadriceps predominate over the muscles of the calf during the pull stroke. 
     Still another variant of the aforementioned exercise protocols which enable the user  112  to adjust the muscle groups to be trained involves a selection between “toes-straight”, “toes-in” and “toes-out” positions for the feet. The toes-straight position is illustrated in  FIG. 6   k  and is the position normally assumed by the user  112  when placing their feet on the foot pads  104  and  106 . The toes-in position is illustrated in  FIG. 6   l  and involves the user  112  turning their feet such that the toes point towards inner side surfaces  104   a  and  106   a  of foot pads  104  and  106 . The toes-out position is illustrated in  FIG. 6   m  and involves the user  112  turning their feet such that the toes point towards outer side surfaces  104   b  and  106   b  of foot pads  104  and  106 . By selecting one of the toes-in or toes-out positions in combination with one of the aforementioned exercise protocols, the user  112  will affect training of the extensors. 
     Of course, it should be readily appreciated that the heels-on, the toes-down, and the toes-straight position are, in effect, the same position. Accordingly, in selecting a particular exercise protocol, the user  112  may only select a combination of: a) low-pull, mid-pull or high pull phases; b) wrists-even, wrists-up, or wrists down; and c) heels-on/toes-down/toes-straight, heels-on/toes-down/toes-in, heels-on/toes-down/toes-out, heels-on/toes-up/toes-straight, heels-on/toes-up/toes-in, heels-on/toes-up/toes-out, heels-off/toes-down/toes-straight, heels-off/toes-down/toes-in, heels-off/toes-down/toes-out, heels-off/toes-up/toes-straight, heels-off/toes-up/toes-in or heels-off/toes-up/toes-out positions for a stroke. Successive strokes may mirror the combination selected for the first stroke or, if desired, may be comprised of other selectable combinations. 
     Still other variants of the aforementioned exercise protocols suitable for use with one or more of the aforementioned combinations involve the user depressing the shoulders prior to performing a low-pull phase of a stroke, performing an isometric muscle hold for approximately two seconds between pull and flex phases of a low-pull stroke, performing an isometric muscle hold for approximately two seconds between pull and flex phases of a mid-pull stroke and performing an isometric muscle hold for approximately two seconds between pull and flex phases of a high-pull stroke. The isometric holds are used to develop chronic reflex tonus in the upper back and/or involved muscles and further to promote muscle mass gains. 
     Referring next to  FIGS. 7   a – 7   e , operation of the multi-position rowing machine  100  in the inclined position will now be described in greater detail. Once the multi-position rowing machine  100  is put in the inclined position (preferably 16 inches above the full-horizontal position if the user  112  has frequently used the multi-planar rowing machine  100  or is in good physical condition), the user  112  starts a pull phase of a stroke from the position illustrated in  FIG. 7   a  and ends the pull phase of the stroke in the position illustrated in  FIG. 7   b  (if the user  112  performs a low-pull phase), the position illustrated in  FIG. 7   c  (if the user  112  performs a mid-pull phase) or the position illustrated in  FIG. 7   c  (if the user  112  performs a high-pull phase). More specifically,  FIG. 7   b  illustrates a toes-up, heels-on, wrists-even low-pull phase,  FIG. 7   c  illustrates a toes-up, heels-on, wrists-even mid-pull phase, and  FIG. 7   d  illustrates a toes-up, heels-off, wrists-even high-pull phase—all in an inclined stroke axis. 
     The major body segments trained by performing a selected exercise protocol with the multi-planar rowing machine  100  in the inclined position include the anterior tibialis of the foreleg, the hamstrings of the thigh and the abdominals of the torso. By sustaining a selected exercise protocol in the inclined position, chronic reflex tonus which effectively counters chronic postural tonus in spinal erectors is developed. Of course, in addition to the aforementioned body segments, by selecting the mid pull phase, the user  112  would add emphasis to the rhomboids and scalenius of the upper mid back and the long head of the triceps, by selecting the high pull phase, the user  112  would add emphasis to the trapezius and the levator scapulae of the neck, by selecting the heel-off position, the user  112  would add emphasis to ankle/calf plantar flexion, by selecting the wrist-down position, the user  112  would add emphasis to the hand/wrist flexion, by selecting the wrist-up position, the user  112  would add emphasis to the hand/wrist extensors, by selecting the toes-up position, the user  112  would add emphasis to the ankle/calf dorsa flexion. Finally, by selecting one of the toes-in or toes-out positions in combination with one of the aforementioned exercise protocols, the user  112  will affect training of the flexors and better emphasize the lateral hamstrings (if the toes-in position is selected) or the medial hamstrings (if the toes-out position is selected). 
     Yet another exercise protocol which includes a rotate-pull phase may be seen by reference to  FIG. 7   e . In accordance with this protocol, during the pull phase, the user  112  rotates the bar  108  in a clockwise direction until, at the end of the pull phase, a left end of the bar  108  is generally aligned with the shoulder while a right end of the bar  108  is generally aligned with the waist. At the end of the aforementioned rotational motion, the user moves the right pelvis forward and up while moving the left pelvis rearward and down. As a result, during the rotate-pull phase of the stroke, the right leg moves into a weight bearing flexed position while the left leg remains in an unweighted extended position. The major body segments trained by performing this exercise protocol include the left abdomen and the lower lateral back. Emphasis on the right side may be obtained by performing this exercise protocol with reversed rotations of the bar  108  and the pelvis. 
     As before, other variants of the aforementioned exercise protocols suitable include the user  112  depressing the shoulders prior to performing a low-pull phase of a stroke, performing an isometric muscle hold for approximately two seconds between pull and flex phases of a low-pull stroke, performing an isometric muscle hold for approximately two seconds between pull and flex phases of a mid-pull stroke and performing an isometric muscle hold for approximately two seconds between pull and flex phases of a high-pull stroke. 
     It should be noted that, by performing a selected exercise protocol with the multi-position rowing machine  100  in the inclined position provides significant benefits to users suffering from back pain. More specifically, by firing the abdominal muscles into torso flexion—the reciprocal antagonists—. the back extensor muscles relax, thereby allowing torso flexion to occur. Thus, the higher the intensity of abdominal muscle contraction, the greater the level of back extensor muscle relation. This provides a technique to the exerciser with back pain to release muscle spasm, with attendant pain relief, in back extensor musculature. 
     Referring next to  FIGS. 8   a  and  8   b , an alternate embodiment of both the multi-position rowing machine  100  and additional exercise protocols suitable for use when the multi-position rowing machine is in the declined position will now be described in greater detail. In particular,  FIGS. 8   a  and  8   b  show weighting at or near the handle  108 . Specifically, a weight plate  116  has been added to the underside of the bar  114 . A first hook member  118  couples the weight plate  116  to the bar  108  and a second hook member  122  couples the weight plate to the cable  110 . It is contemplated that the weight of the weight plate  116  should preferably be adjustable between the range of two and twenty pounds. To adjust the weight of the weight plate  116 , additional weight plates (not shown) may be added beneath the weight plate  116 , for example, by sliding the additional weight plates onto a bolt mechanism  120  to which the weight plate  116  is secured and which projects downwardly from the general center of a lower side surface of the weight plate  116  and securing the additional weight plates to the bolt  120  using a nut mechanism. The bolt  120  is used to couple the first and second hook members  118  and  122  to the weight plate  116 . One embodiment of the weighted bar mechanism may be seen by reference to  FIG. 8   c . In this embodiment, additional weight has been placed on the bar  108  by placing weight plate  124  beneath weight plate  116  and then securing the two to the bolt  120  using nut  126 . 
     By adding the weight plate  116  to the underside of the bar  114 , additional loading is provided throughout the rowing motion. This provides additional training to shoulder elevator and torso extensor body segments with emphasis on the trapezius and spinal erector muscles. While, from the illustrated start point, the user  112  may select an exercise protocol which incorporates a low-pull, a mid-pull or a high-pull phase, by selecting the high-pull phase illustrated in  FIG. 8   b , particular emphasis is directed to the trapezius muscles. Put simply, the added weight enhances the exercise stimulus experienced by the user in any of the variation of exercise protocols described herein. It is understood that other apparatus may be effectively used to secure additional weight at, or near, the handle  108 . 
     Thus, there has been described and illustrated herein, multi-planar rowing machine exercise apparatus and exercise protocols for use in conjunction with a multi-planar rowing machine exercise apparatus selectively positioned in either inclined or declined stroke axis planes. However, those skilled in the art should recognize that numerous modifications and variations may be made in the apparatus and techniques disclosed herein without departing substantially from the spirit and scope of the invention. Accordingly, it is intended that the scope of the present invention only be limited by the terms of the claims appended hereto.