Showing posts with label Rowing Commentary with Xeno Müller. Show all posts
Showing posts with label Rowing Commentary with Xeno Müller. Show all posts

Jul 12, 2012

Where to go after Club Nationals, U23 World Championship, 2012 Olympics, what is the rowing plan?

Hello US-Scullers and Sweep Rowers who want to pursue sculling competition at the highest level.

In a little bit over a month, the Olympics, the Senior World Championship, the U23 World Championship will be over. For most of the US rowers it will be a time to reflect and consider future rowing plans.

I always thought that I would return to competitive rowing as a technical rowing adviser. For the last four years I have been coaching scullers and rowers worldwide by controlling their technique and writing training programs. The success is easy to measure, several rowers with whom I have worked are competing at these Olympic Games.

Now, I want to tighten my focus on developing sculling in the United States.

Jan 23, 2012

En Español! Remándole... Normal para remeros, nuevos jugadores de tenis.

Veo partidos muy reñidos en la tele y se me ocurrió que muchos de estos atletas tienen poco tiempo para recuperarse para la siguiente ronda; especialmente los jugadores que se enfrentan en dobles y singles durante el mismo torneo. Conozco una manera suave para apresurar la recuperación. Pero primero echemos un vistazo rápido a lo que se hace comúnmente.









Xeno Müller, Olympic Gold and Silver Medalist, Olympic record holder

Dependiendo de la edad y el nivel físico, el tiempo necesario para regenerarse después de un partido duro puede variar mucho entre individuos. Con el fin de "ayudar en la recuperación", la mayoría de los jugadores pasa algo de tiempo bajo la regadera caliente, lo cual en términos fisiológicos se describe como recuperación pasiva. Muy pocos se tomarán un baño con hielo, el cual atrae la sangre a la piel del cuerpo de ese modo sacando el ácido láctico del tejido muscular. Algunos harán tiempo para una sesión de masaje valiosa, lo cual se describe como un método de recuperación semipasiva. Tal vez unos cuantos usarán una bicicleta estacionaria para producir el lactato en las piernas bien torneadas. No tengo duda que un porcentaje de los mejores jugadores usa alguno de estos métodos para sacar ventaja en la recuperación. Aún así uno de los métodos de recuperación activa más eficientes en cuanto al tiempo ha permanecido sin descubrirse en el mundo del tenis, hasta ahora.
Tiempo para presentar el "remo regenerador" de 20 minutos". ¿Por qué un jugador de tenis querría usar el remo para una recuperación más rápida? Para los novatos, el remo es un movimiento soportado por el peso de cero impacto de cuerpo completo que es extremadamente suave en las articulaciones y así facilita lograr una gama completa de movimiento con las rodillas, caderas y tobillos. La parte superior del cuerpo se asegura en la articulación coxofemoral con los hombros flojos mientras que la parte inferior de la espalda se apoya permitiendo que se estiren y contraigan suavemente los tendones, al mismo tiempo la espalda se involucra de manera uniforme durante todo el ciclo de remada. La resistencia suave y gradual de remar es una excelente terapia para el dolor muscular. Remar es un proceso ACTIVO para regenerar el cuerpo.

Existen otros beneficios regeneradores importantes que el remo proporciona, tales como el ritmo de respiración profunda usado para relajar el cuerpo en la recuperación y cómo la aceleración que comienza desde el impulso de las piernas suspendiendo la parte superior del cuerpo desde la fuerza de su esqueleto. El remo fácil también es suave con el corazón debido a la posición paralela del riel al piso y, así, reduce a la mitad el poder necesario para que el sistema cardiaco bombee la sangre a través del cuerpo.
El remo también es un excelente ejercicio de entrenamiento en múltiples áreas. Los ejercicios físicos varían en intensidad y duración. Se sabe que el deporte produce algunos de los atletas más aeróbicamente sanos y mentalmente duros. La adición del remo a la rutina de ejercicio semanal brinda variedad al entrenamiento que, de lo contrario, se enfoca enormemente en estar erguido y poner mayor presión en las articulaciones que ya están puestas a prueba de manera importante a través de los entrenamientos y partidos de tenis.
¡Sería sorprendente para mí ayudar a los jugadores de tenis a usar el remo para mejorar su recuperación y récord de triunfos! Considere nuestro paquete de iniciación de 10 semanas, el cual es excelente para aprender de forma pausada a remar y es perfecto para enfriamientos del tenis y entrenamiento en múltiples áreas.
Xeno www.row2go.com para entrenamientos de remo en línea. www.xenorowingcoach.com para DVDs y coaching privado.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 16, 2012

Rowing on Lake Union a beautiful 7 minute piece of history


I am so happy that I came across this beautiful piece about rowing. The filming is great and the voice of the coach extremely nice to listen too. Great job and I am excited about sharing it!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 31, 2011

Taken from tennis, Federer vs. Djokovic staring in the eye of defeat...

It happened at the US tennis open last September. It was the semi final between Federer and Djokovic at 40/15 on Federer's serve giving him 2 match points. Thanks to the tennis channel I have watched Djokovic's facial expression several times. He overcame the stress of being on the brink of losing the match with a "bring it on attitude." He pulled down the corners of his mouth, slowly nodded his head and squinted his eyes. If I were asked what I could have read in his mind it was: "Ok, this is now all or nothing, this requires a return that shall rock the house, I will either go down with the guns blazing, no regrets, or Federer is going to have his nerves ripped out of his brain on his first match point opportunity."
The latter is exactly what happened. The Serb ended up winning the semi to later take the entire tournament.
This is how one wins athletic competitions, whether it is in tennis, rowing or any other nerve gripping athletic discipline.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

In the Empire strikes back...

Luke Skywalker needed to be trained to become a Jedi. He had to fly to a distant planet.... and find Yoda.

My name may not be Yoda but my knowledge on the "rowing force" is strongly present in myself and my coaching. Southern California is more pleasant than Planet Dagoba, however SoCal is in rowing BFE so to speak.

I was taught to row fast with the least amount of effort and I now teach it to those who make the journey to Dagoba... I mean Newport Beach, happy new year!

Xeno aka Yoda of rowing.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Hello Rowers,
I would like to wish you a safe slide into the new year.  This sentence is a mix of German translated into English with some rowing flavor.
Our coaching offering can be found on www.facebook.com/row2go for direct download workouts for your rowing machine and competitive rowing.  You can also have access to over 70 workouts at www.row2go.com and avoid boredom when you have to put in your healthy rowing miles during the winter months.  Finally, find your personal coach at www.xenorowingcoach.com.  This last site is for people who want to push their personal limits to new records.  We use video file sharing technology to help with training and technique.
We look forward to working with you.
Xeno Muller
Olympic gold and silver medalist, Olympic record holder.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 28, 2011

How physical activity can aide in cancer treatment.

How Physical Activity Can Aide in Cancer Treatment

The National Cancer Institute recently completed and published a study on the benefits and positive effects of physical activity for cancer patients. While many people assume that exercise can help with overall health, there are also additional advantages to engaging in physical activity before, during and after cancer treatment.

Prevention

Regular exercise has been shown to influence the occurrence of cancer in patients. Prostate and breast cancer rates decrease among individuals who regularly exercise. Also, uterine, colon cancer and mesothelioma rates are lower for people who are generally fit through exercise.

Colon cancer is one of the most studied types of cancer. Researchers have discovered that patients who exercise regularly reduce their risk of developing colon cancer by as much as 40 percent, compared to individuals who do not exercise and are primarily sedentary.

Improved Survival Rates

Another benefit to physical activity for cancer patients is that it improves survival rates. In several studies it has been discovered that patients who engage in moderate exercise three to five hours per week live longer than patients who do not engage in any physical activity at all.

In breast cancer in particular, it is thought that regular exercise helps with cancers that are hormone-responsive and helps the body’s natural immune response to cancer. Other findings included insulin and leptin level improvement. Also, women who engage in regular physical activity report that they have less fatigue, feel more balanced overall and feel they have a higher quality of life than individuals who do not get regular physical activity.

Emotional Benefits

One of the aspects of dealing with cancer that often is neglected by doctors and patients alike is the emotional effect cancer can have on an individual. Many cancer patients experience depression and problems with anxiety, along with sleep disturbances and changes in appetite and problems with concentration.

Regular physical activity can not only elevate mood and alleviate anxiety symptoms, but it can lead to feeling better about your body and improved quality of life. Regular exercise has been recommended by therapists for a long time to help patients with mood disorders. Cancer patients often report that simply taking regular walks can help improve their mood.

Physical Benefits

Physical activity can also promote general physical benefits. For example, regular exercise can lower blood pressure and improve lung and cardiovascular capacity. Additionally, physical activity can reduce the risk for heart disease and help prevent early death as a result of stroke and heart attack.

Individuals who exercise regularly also have fewer problems with obesity and weight issues. As a result, they have lower rates of diabetes.

Regular exercise is an important part of overall health for everyone. For cancer patients it is extremely important because of the effect it has on survival rates and the ability to cope with the effects of cancer treatment and the illness itself. This goes for cancer patients trying to conquer cancers with low survival rates like pericardial mesothelioma and cancers that have traditionally higher survival rates like skin melanoma. No matter what journey the cancer patient is going through it is important to keep the motivation and positive thinking going and that is all possible with exercise.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
The National Cancer Institute
uterine,
mesothelioma
Colon cancer
pericardial mesothelioma
skin melanoma
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 26, 2011

Jun 25, 2011

Training tips included in the competitive training package.

Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 10, 2011

Wanderrudern, we need this in the United States


This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 9, 2011

When padded shoes don't help you row fast. Yes you read right.



When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.

I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.



So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.

:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Beware of staff infection, German E. Coli, water from the faucet and tiramisu.


The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.

One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.

For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.

As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)

picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 6, 2011

In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!


From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.

I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A nice Youtube account by Mike Nicholson on rowing in Australia

G'day

I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.

Make sure you look at all his rowing films.



Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 5, 2011

Travis Pastrana and others

Rowing on land has grown bigger than on the water rowing.   Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing. 


You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .

For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.

One of the changes I would recommend to Travis is to get a dynamic rowing machine.  Than he can  start rowing the machine one leg and arm at a time.  I have such  exercises on this DVD: Indoor Rowing Workouts

Final comment, too many keep their drag factor too low.  Experiment higher drag, don't raise your stroke rate

Move with the flow!

Xeno Muller
Indoor Rowing Workouts
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Showing posts with label Rowing Commentary with Xeno Müller. Show all posts
Showing posts with label Rowing Commentary with Xeno Müller. Show all posts

Jul 12, 2012

Where to go after Club Nationals, U23 World Championship, 2012 Olympics, what is the rowing plan?

Hello US-Scullers and Sweep Rowers who want to pursue sculling competition at the highest level.

In a little bit over a month, the Olympics, the Senior World Championship, the U23 World Championship will be over. For most of the US rowers it will be a time to reflect and consider future rowing plans.

I always thought that I would return to competitive rowing as a technical rowing adviser. For the last four years I have been coaching scullers and rowers worldwide by controlling their technique and writing training programs. The success is easy to measure, several rowers with whom I have worked are competing at these Olympic Games.

Now, I want to tighten my focus on developing sculling in the United States.

Jan 23, 2012

En Español! Remándole... Normal para remeros, nuevos jugadores de tenis.

Veo partidos muy reñidos en la tele y se me ocurrió que muchos de estos atletas tienen poco tiempo para recuperarse para la siguiente ronda; especialmente los jugadores que se enfrentan en dobles y singles durante el mismo torneo. Conozco una manera suave para apresurar la recuperación. Pero primero echemos un vistazo rápido a lo que se hace comúnmente.









Xeno Müller, Olympic Gold and Silver Medalist, Olympic record holder

Dependiendo de la edad y el nivel físico, el tiempo necesario para regenerarse después de un partido duro puede variar mucho entre individuos. Con el fin de "ayudar en la recuperación", la mayoría de los jugadores pasa algo de tiempo bajo la regadera caliente, lo cual en términos fisiológicos se describe como recuperación pasiva. Muy pocos se tomarán un baño con hielo, el cual atrae la sangre a la piel del cuerpo de ese modo sacando el ácido láctico del tejido muscular. Algunos harán tiempo para una sesión de masaje valiosa, lo cual se describe como un método de recuperación semipasiva. Tal vez unos cuantos usarán una bicicleta estacionaria para producir el lactato en las piernas bien torneadas. No tengo duda que un porcentaje de los mejores jugadores usa alguno de estos métodos para sacar ventaja en la recuperación. Aún así uno de los métodos de recuperación activa más eficientes en cuanto al tiempo ha permanecido sin descubrirse en el mundo del tenis, hasta ahora.
Tiempo para presentar el "remo regenerador" de 20 minutos". ¿Por qué un jugador de tenis querría usar el remo para una recuperación más rápida? Para los novatos, el remo es un movimiento soportado por el peso de cero impacto de cuerpo completo que es extremadamente suave en las articulaciones y así facilita lograr una gama completa de movimiento con las rodillas, caderas y tobillos. La parte superior del cuerpo se asegura en la articulación coxofemoral con los hombros flojos mientras que la parte inferior de la espalda se apoya permitiendo que se estiren y contraigan suavemente los tendones, al mismo tiempo la espalda se involucra de manera uniforme durante todo el ciclo de remada. La resistencia suave y gradual de remar es una excelente terapia para el dolor muscular. Remar es un proceso ACTIVO para regenerar el cuerpo.

Existen otros beneficios regeneradores importantes que el remo proporciona, tales como el ritmo de respiración profunda usado para relajar el cuerpo en la recuperación y cómo la aceleración que comienza desde el impulso de las piernas suspendiendo la parte superior del cuerpo desde la fuerza de su esqueleto. El remo fácil también es suave con el corazón debido a la posición paralela del riel al piso y, así, reduce a la mitad el poder necesario para que el sistema cardiaco bombee la sangre a través del cuerpo.
El remo también es un excelente ejercicio de entrenamiento en múltiples áreas. Los ejercicios físicos varían en intensidad y duración. Se sabe que el deporte produce algunos de los atletas más aeróbicamente sanos y mentalmente duros. La adición del remo a la rutina de ejercicio semanal brinda variedad al entrenamiento que, de lo contrario, se enfoca enormemente en estar erguido y poner mayor presión en las articulaciones que ya están puestas a prueba de manera importante a través de los entrenamientos y partidos de tenis.
¡Sería sorprendente para mí ayudar a los jugadores de tenis a usar el remo para mejorar su recuperación y récord de triunfos! Considere nuestro paquete de iniciación de 10 semanas, el cual es excelente para aprender de forma pausada a remar y es perfecto para enfriamientos del tenis y entrenamiento en múltiples áreas.
Xeno www.row2go.com para entrenamientos de remo en línea. www.xenorowingcoach.com para DVDs y coaching privado.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 16, 2012

Rowing on Lake Union a beautiful 7 minute piece of history


I am so happy that I came across this beautiful piece about rowing. The filming is great and the voice of the coach extremely nice to listen too. Great job and I am excited about sharing it!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 31, 2011

Taken from tennis, Federer vs. Djokovic staring in the eye of defeat...

It happened at the US tennis open last September. It was the semi final between Federer and Djokovic at 40/15 on Federer's serve giving him 2 match points. Thanks to the tennis channel I have watched Djokovic's facial expression several times. He overcame the stress of being on the brink of losing the match with a "bring it on attitude." He pulled down the corners of his mouth, slowly nodded his head and squinted his eyes. If I were asked what I could have read in his mind it was: "Ok, this is now all or nothing, this requires a return that shall rock the house, I will either go down with the guns blazing, no regrets, or Federer is going to have his nerves ripped out of his brain on his first match point opportunity."
The latter is exactly what happened. The Serb ended up winning the semi to later take the entire tournament.
This is how one wins athletic competitions, whether it is in tennis, rowing or any other nerve gripping athletic discipline.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

In the Empire strikes back...

Luke Skywalker needed to be trained to become a Jedi. He had to fly to a distant planet.... and find Yoda.

My name may not be Yoda but my knowledge on the "rowing force" is strongly present in myself and my coaching. Southern California is more pleasant than Planet Dagoba, however SoCal is in rowing BFE so to speak.

I was taught to row fast with the least amount of effort and I now teach it to those who make the journey to Dagoba... I mean Newport Beach, happy new year!

Xeno aka Yoda of rowing.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Hello Rowers,
I would like to wish you a safe slide into the new year.  This sentence is a mix of German translated into English with some rowing flavor.
Our coaching offering can be found on www.facebook.com/row2go for direct download workouts for your rowing machine and competitive rowing.  You can also have access to over 70 workouts at www.row2go.com and avoid boredom when you have to put in your healthy rowing miles during the winter months.  Finally, find your personal coach at www.xenorowingcoach.com.  This last site is for people who want to push their personal limits to new records.  We use video file sharing technology to help with training and technique.
We look forward to working with you.
Xeno Muller
Olympic gold and silver medalist, Olympic record holder.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 28, 2011

How physical activity can aide in cancer treatment.

How Physical Activity Can Aide in Cancer Treatment

The National Cancer Institute recently completed and published a study on the benefits and positive effects of physical activity for cancer patients. While many people assume that exercise can help with overall health, there are also additional advantages to engaging in physical activity before, during and after cancer treatment.

Prevention

Regular exercise has been shown to influence the occurrence of cancer in patients. Prostate and breast cancer rates decrease among individuals who regularly exercise. Also, uterine, colon cancer and mesothelioma rates are lower for people who are generally fit through exercise.

Colon cancer is one of the most studied types of cancer. Researchers have discovered that patients who exercise regularly reduce their risk of developing colon cancer by as much as 40 percent, compared to individuals who do not exercise and are primarily sedentary.

Improved Survival Rates

Another benefit to physical activity for cancer patients is that it improves survival rates. In several studies it has been discovered that patients who engage in moderate exercise three to five hours per week live longer than patients who do not engage in any physical activity at all.

In breast cancer in particular, it is thought that regular exercise helps with cancers that are hormone-responsive and helps the body’s natural immune response to cancer. Other findings included insulin and leptin level improvement. Also, women who engage in regular physical activity report that they have less fatigue, feel more balanced overall and feel they have a higher quality of life than individuals who do not get regular physical activity.

Emotional Benefits

One of the aspects of dealing with cancer that often is neglected by doctors and patients alike is the emotional effect cancer can have on an individual. Many cancer patients experience depression and problems with anxiety, along with sleep disturbances and changes in appetite and problems with concentration.

Regular physical activity can not only elevate mood and alleviate anxiety symptoms, but it can lead to feeling better about your body and improved quality of life. Regular exercise has been recommended by therapists for a long time to help patients with mood disorders. Cancer patients often report that simply taking regular walks can help improve their mood.

Physical Benefits

Physical activity can also promote general physical benefits. For example, regular exercise can lower blood pressure and improve lung and cardiovascular capacity. Additionally, physical activity can reduce the risk for heart disease and help prevent early death as a result of stroke and heart attack.

Individuals who exercise regularly also have fewer problems with obesity and weight issues. As a result, they have lower rates of diabetes.

Regular exercise is an important part of overall health for everyone. For cancer patients it is extremely important because of the effect it has on survival rates and the ability to cope with the effects of cancer treatment and the illness itself. This goes for cancer patients trying to conquer cancers with low survival rates like pericardial mesothelioma and cancers that have traditionally higher survival rates like skin melanoma. No matter what journey the cancer patient is going through it is important to keep the motivation and positive thinking going and that is all possible with exercise.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
The National Cancer Institute
uterine,
mesothelioma
Colon cancer
pericardial mesothelioma
skin melanoma
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 25, 2011

Training tips included in the competitive training package.

Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 10, 2011

Wanderrudern, we need this in the United States


This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 9, 2011

When padded shoes don't help you row fast. Yes you read right.



When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.

I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.



So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.

:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Beware of staff infection, German E. Coli, water from the faucet and tiramisu.


The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.

One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.

For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.

As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)

picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 6, 2011

In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!


From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.

I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A nice Youtube account by Mike Nicholson on rowing in Australia

G'day

I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.

Make sure you look at all his rowing films.



Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 5, 2011

Travis Pastrana and others

Rowing on land has grown bigger than on the water rowing.   Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing. 


You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .

For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.

One of the changes I would recommend to Travis is to get a dynamic rowing machine.  Than he can  start rowing the machine one leg and arm at a time.  I have such  exercises on this DVD: Indoor Rowing Workouts

Final comment, too many keep their drag factor too low.  Experiment higher drag, don't raise your stroke rate

Move with the flow!

Xeno Muller
Indoor Rowing Workouts
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.