Weight Watcher update!

I am excited to say that I did not gain a pound since last week. The mark is 261.

I was not able to row as much in the last ten days because of a stiff lower back. I did some yard work and doh! I was not really able to bend at the hip easily. Driving the car stiffened up my back so much that I needed a minute to stand next to the car before I could walk away without someone saying that I was too young to hubble along like that.

This morning for the first time, I took time to stretch my hamstrings. I used a towel and laid down on the floor and made sure that my lower back was supported against the floor. I raised one leg and pulled it back with the towel holding on to it at either end with my hands. This is quite a nice stretch that focuses on hinging at the hip joint without putting pressure on bending at the lower back. It felt great and I really wondered why in the HECK I had not stretched like that ten days ago....

I hope that your weight loss saga is going well too!

All the very best,

XENO

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

Stay fit when you are injured

Since Indoor Rowing is perfect for cross training, consider the sport also when you have an injury from sports such as tennis, running, lifting, and many other athletic discipline which can occansionaly hurt your ankles, knees, elbows, shoulders, and hips. Indoor Rowing is very smooth on the body. The sport is performed in a horizontal linear back and forth motion. It is a total body workout and is known as being the highest calorie bruning workout for beginners and experts.
Happy Holidays,
XENO MULLER
Olympic Gold and Silver Medalist
Founder of the Iron Oarsman, Indoor Rowing Studio and Indoor Rowing DVD workouts, Costa Mesa, California.

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

Workout: 7 minute pieces on your rowing machine.

Hello Everyone.

Here is a workout that can be pretty hard depending on how aggressive you want to be.

The goal is to push hard three times 7 minutes at increasing lower stroke rates. The goal is to train torque and endurance. By keeping away from high stroke rates keeps the lactic acid with most rowers below 5 mmol, slightly above the anaerobic threshold.

The rest time between the pieces is 7 minutes. Rest is done by actively paddeling so that the lactic acid can be flushed out from the blood stream and muscles.

Here is how you go after it.

Take at least ten minutes to paddle and loosen up.

First 7 minute: 3' @ SR 18, 2' @ SR 20, 2' @ SR 22
Secon.7 minute: 3' @ SR 20, 2' @ SR 22, 2' @ SR 24
Third 7 minute: 3' @ SR 22, 2' @ SR 24, 1' @ SR 26, 1' @ SR 28

Take at least ten minutes to actively paddle and cool down.

These pieces are great when you build your aerobic base using low stroke rates mentioned here above. The closer you get to racing you can push the stroke rates up by four overall.

Let me know if you have questions.

Have a great time rowing.

XENO

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

Happy Rowers with the New Indoor Rowing workout DVD 7

Hello, Xeno-

My wife got me two of your DVDs for my birthday, right after the
Thanksgiving Holiday. We had just purchased a Concept2, Model D, a few
weeks earlier. Neither of us have rowed on the water, and we had only
rowed
on an erg a few times about twenty years ago.

I really enjoy rowing with you on your 100k-200k No Problem DVD and the
Intervals/Newport Bay DVD. I now have 133,247 meters for the Holiday
Challenge. My total lifetime meters are only 202,315, so I feel really
good
about that. I think you are getting us both off to a great start.

Kindest Regards,

Steve & Donna Van Tuyl
Goldendale, WA

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

Rowing is just the greatest overall workout!

The Ultimate Workout

It is rare to find an activity that works as many muscle groups through as wide a range of motion as rowing does. Knees, hips, arms and shoulders will each see 90 - 130 degrees of rotation in every stroke, which is more than you’ll find in most other aerobic activities. This greater muscle involvement makes rowing a great calorie burner, while also developing flexibility and strength. Rowing is impact-free, and the intensity is completely user-controlled. Thousands of customers have found rowing to be the best low-impact, full-body workout available!

Legs: Each rowing stroke involves full compression and extension of the legs, working the muscles of the calves, thighs, hamstrings, buttocks and hips. And because it’s low impact, it’s much easier on your knees than most activities that build leg strength.

Core: Rowing is one of few exercise modes that will work your “core” abdominal and back muscles. Fitness experts believe a strong core yields numerous benefits, from a stronger back to better posture.

Upper Body: Rowing will strengthen and tone your upper body. Shoulders, back and arms are all involved in the rowing stroke.

Heart and Lungs: Because it engages so many muscle groups simultaneously, rowing puts a healthy demand on the cardiovascular system resulting in improved cardiovascular health.


Weight Loss: The full body rhythmic nature of rowing makes it wonderfully efficient at burning calories without putting a lot of stress on your legs and feet.

Injury Rehab: The low-impact nature of rowing makes it a great way to rebuild muscle tone and strength while increasing mobility and flexibility after an injury.

Cross-Training: The physical benefits of rowing are a natural complement to many sports such as running, swimming, cycling, tennis, or virtually anything else, making it a great way to cross train during the off-season.

Lifetime Fitness: Whether you’re 9 or 90, already fit or getting fit, rowing offers a superb aerobic workout to help you achieve your fitness goals.

Competition: Originally designed as a training tool for world class rowers, Indoor Rowing continues to serve as a powerful off-water training tool for competitive rowers at all levels around the world.

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