On the day that Mia Kang’sSports Illustrated swimsuit photos were revealed last week, she was in Thailand. Another photo shoot, on a breathtaking beach? Nope. Think sweatier.
When her online debut happened on Friday, the newly minted SI star had already finished a full day of Muay Thai training, to prepare for her first professional fight in a few months, in which she’ll likely be elbowed in the eyebrow and kicked in the jaw. You know, normal model stuff.
“I need to plan about a month of not working afterwards,” she laughs, given the hazards.
While boxing workouts have become the most stylish way to sweat among models, Kang—who won SI’s 2016 Swimsuit Model Search, has a master’s degree in finance, and grew up in Hong Kong—stands alone. Instead of punching a bag to look pretty, she’s determined to become a fighter, and to apply the empowerment she finds in the ring to her work in an image-driven industry. “It should be about strength, confidence, empowerment, breaking boundaries of what a model should be,” she says.
Read on for a Q&A with the model-turned-pro athlete, who says the sport has taught her how to be comfortable in her body for the first time.
Photo: Instagram/@Missmiakang
How did you first get into Muay Thai?
I initially did it for fitness; I tried classes here and there. Then, last year, I needed a break from work, and I went on a 10-day vacation to Thailand. I kept driving by this gym where these little Thai boys would train. Finally, I asked if I could train, and they said sure, and it turns out I wasn’t too bad. They asked if I wanted to take it a little more seriously and move in and train with the fighters. Now, I come back as often as I can to keep learning.
What’s the actual training like and what do you love about it?
It’s about five hours a day. It starts with a run in the morning at 7, then we train from 8 to 10, then we eat and sleep and then train again in the afternoon, from 4 to 7. It’s full-on training like an athlete, all day every day. It’s like a full-time job.
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What really appeals to me is that there’s so much discipline involved. Fighting is not so much the physical; it’s a complete mind game.
it’s an unbelievable full-body workout, but I think what really appeals to me is that there’s so much discipline involved. Fighting is not so much the physical; it’s a complete mind game. It’s about reflexes and training your body and mind and finding opportunities and thinking in the second. You forget everything around you and completely rely on your instincts. That really appealed to me, especially in the industry I’m in, where it can be very narcissistic and self-centered. It was amazing to come here and just live this life and no one knew I was a model, and I never thought about how I looked.
Photo: Antoine Verglas Studio
Speaking of the industry, you throw around a lot of words like “empowerment” and “healthy body image.” How are you making those things a part of your work?
There’s the modeling industry of size zeros and 2’s in the fashion world, and then there’s the plus-size models, and there’s nothing in between. I grew up as an obese child, but I’ve also been a size zero, and I hated myself at both extremes.
I grew up as an obese child, but I’ve also been a size zero, and I hated myself at both extremes.
Now, because of fitness, I have self-confidence and I’m comfortable in my own skin and healthy and happy. I’m a size 4 or 6. There’s not a place for me in the industry; a lot of the media doesn’t represent anything in the middle. Why are we teaching women that beauty only exists in the extremes? What’s great about Sports Illustrated is the diversity of sizes they represent. The magazine is really evolving…Even this year, the range of women from all different backgrounds and countries, of all different sizes, ethnicities, I’m so proud to be a part of that. I think that should be portrayed more. We should celebrate our differences.
How does your image as a fighter play into that?
I try and share as much of my Muay Thai training as I can. It really did transform my body. I changed a lot when I started training on an athlete level. I gained a lot muscle, went up a size. I’m eating to fuel my body, now. Things changed for me, and for the first time in my life I was happy and secure.
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Treadmills and bikes get a lot of love when it comes to cardio equipment. Rowing machines? They tend to keep a lower profile. Which is unfortunate when you consider a rowing machine engages nearly 86 percent of your muscles in a single stroke, making it one of the best full-body workouts.
Meghan Musnicki is an Olympic rower and personal trainer.
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Unlike high-impact exercises like running, rowing is low-impact yet high-intensity, strengthening while simultaneously keeping stress off your joints. “Rowing on the erg, just like on the water, uses a significant number of your largest muscles, with your core, legs and glutes doing a lot of work,” says Laura Simon, two-time Olympic hopeful and director of women’s rowing at Norcal Crew. “It’s truly a mainframe workout that uses all of the muscles that support your spine and strengthen your core,” she adds. “The arms contribute, but are more used as a follow-though–like a golf swing or swimming stroke.”
Oh and did we mention, it delivers a killer cardio session, boosting endurance and torching calories in minimal time? Yeah, there are a ton of different ways to use a rowing machine to up your fitness game.
To find the best rowing machines, we enlisted gold medal-worthy help. While Olympic rowers compete on the water, they spend plenty of time on indoor rowing machines (or rowing ergometers).
“Over the course of the year, it averages out to a 60/40 split of outdoor to indoor rowing,” says Grace Luczak, an Olympic rower for Team USA. “Erging, or indoor rowing, is used as a tool to improve fitness—something to rely on when the weather goes south and temperatures slip to the single digits, and as a way to determine our individual fitness. It’s a tool to confirm our training plan is working or needs adjustment.”
Whether you’re an experienced rower looking to refine your technique or a beginner eager to reap the benefits, investing in a high-quality rowing machine can take your fitness routine to the next level. Below, we break down the best rowing machines according to our elite experts—so you can row strong, sweat smart, and train like a pro.
There’s a general consensus among Olympic rowers (and their coaches) that the Concept2 rowing machine is the best at-home rowing machine. It’s compact and easy to store, budget-friendly, and measures your progress with a fuss-free performance monitor. “It’s the gold standard for competitive rowing in terms of measuring times and speeds,” says Gevvie Stone, an Olympic rower for Team USA. “It’s a relatively affordable piece of workout equipment, it’s durable, takes up a small amount of space when upright, it’s relatively easy to transport, and it provides plenty of data on its monitor.”
Though this rowing machine may have been designed with CrossFitters in mind, the team’s goal was crystal clear: They wanted to go head-to-head with the Concept2. And folks, they accomplished that. Rogue is known for making wickedly tough and durable products, and the construction of this machine is no different. The brand is also known for thoughtful design features, and this machine is no different. The Echo Rower's quick-release foot straps are wider than other models and allow for fast transitions on and off the rower, making it ideal if you’re using your rower as a part of a circuit-style workout. Oh, and the large tires and foldability make it a dream for small spaces. It’s just an all-around solid choice.
Hydrow delivers an immersive experience that makes you feel like you’re on the water. “Workouts are filmed live from an actual rowing boat, so you’re watching your trainer row on a body of water while you work out,” says two-time Olympic gold medalist Meghan Musnicki. Aside from the touchscreen display and speakers that give you the view and sounds of the river, you also get a similar feel with its patented drag mechanism. (If the premier model is a little too steep—or too large—for you, check out the Hydrow Wave Rower: it’s 30 percent lighter and smaller, and comes in five colors.)
Luczak loves the feel of RowPerfect. The machine is unique in that both the seat and foot stretcher move, which mimics the feel of rowing on the water in a boat. It’s also said to be gentler on your body than static machines by reducing the force your lower back experiences with each stroke.
Musnicki also likes NordicTrack for its interactive workout experience. “Similar to a Peloton bike, you can pick your workout and your trainer and get in a great sweat.” This model has a 22-inch rotating touchscreen, 26 resistance levels, and manual air resistance, but there’s also less expensive options available, like the NordicTrack RW600 Rower ($899).
If you prefer the feel of water rowers, you can’t do better than the WaterRower. Designed in the ‘80s by US National team rower John Duke, this machine combines beautiful design with unique resistance to create a streamlined experience. Its WaterFlywheel design uses a specially-formed paddle, which cups the moving water and reduces slippage. The handcrafted workmanship makes it a beautiful machine to keep in your home–choose from one of two solid hardwood colors to best match your aesthetic.
Like the WaterRower, it’s a beautiful machine handmade from American cherry wood that you won’t have to worry about hiding out of sight (though you can fold down the screen and store it vertically if you need). The water flywheel never needs to be filled–which we love. But where it really shines is in the workouts themselves. The Ergatta rower offers gaming-inspired content that’s meant to make workouts way more fun and engaging with a 17-inch touchscreen.
The Sunny Health & Fitness Elite Smart Magnetic Water Rowing Machine is a strong contender at an outstanding value. Experienced rowers will value the smooth, consistent resistance (that mimics the feel of rowing on water), thanks to the magnetic and water hybrid resistance system. You get some nice bells and whistles–like a Bluetooth-enabled monitor that tracks time, distance, strokes per minute, and calories burned–combined with a compact footprint for smaller spaces.
Need something super affordable? The TOPIOM Water Rowing Machine is built with a water-based resistance system that delivers a smooth and consistent stroke. The ergonomic seat and adjustable footrests make it easy to sync to your size (but small FYI it does sit fairly low to the ground compared to some other more propped-up models). Now, don’t expect all the bells and whistles of pricier machines: To keep costs low, the machine comes with a basic monitor that lacks advanced features–and a certain degree of reliability. That being said, this rower is well-built and will get the job done, without breaking the bank.
Luczak’s strict requirements for at-home rowing machines include good durability, low noise output, smooth operation, reasonable price, and—more recently—connected fitness. Here are the factors to keep in mind when shopping.
1. Resistance Type
Rowing machines come with four main resistance types: water, air, magnetic, and hydraulic. Water and air rowers provide the most realistic rowing experience, while magnetic rowers offer quieter, adjustable resistance. Hydraulic rowers are compact and budget-friendly but may lack smoothness.
2. Comfort and Ergonomics
“We do as much mileage in a week as a runner would for a marathon,” says Luczak. “That’s a lot of time on the rowing machine.” A well-padded seat, adjustable footrests, and a smooth, natural stroke are essential for long-term comfort. The handle design and seat height can also impact ease of use, particularly for those with mobility concerns.
3. Technology and Connectivity
Many modern rowers feature performance monitors, Bluetooth compatibility, and app integration to track metrics like stroke rate, distance, and heart rate. But there’s another piece you may want to consider: interactive workouts. “No one wants to be isolated when working out, even Olympians,” says Luczak. “Having the connected fitness component was critical for keeping me engaged and getting me off the couch when the Olympics were postponed a year.”
4. Quality and Durability
A sturdy frame (wood or steel) ensures longevity and stability, especially for high-intensity workouts. Check the weight capacity and overall construction to ensure it can handle regular use.
5. Size and Storage
Rowing machines can take up a lot of space. If you’re tight on room, consider a foldable rowing machine or a model that is able to be stored vertically. Measure your available space before purchasing to ensure a good fit.
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