Straight from Men's Health!!!

Burn More Fat in the Gym
Rowing can help you burn more fat than biking

Edited by: Adam Campbell

Where you sit when you work out could determine how fast you lose your gut. Irish researchers recently reported that men burn more fat while rowing than while biking. In the study, scientists measured the amount of fat used for fuel while men exercised on either a rowing machine or a stationary bike. The result: Participants burned 40 to 50 percent more fat when rowing than when cycling, even though the duration of exercise was the same. The likely explanation is that because rowing ma-chines incorporate both your upper and lower body, they work more muscle, says lead study investigator David Ashley.

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

I have a new coaching launch!!!!

I won a MOKAI (new coaching launch for me) on EBAY!!!

I never felt totally comfortable coaching from my motorized outrigger. Now things have changed. I purchased a MOKAI. It is a JET POWERED sit in Kayak. A friend of min still has to get it in Prescott Arizona.

I have been avoiding coaching on the water because of the back breaking walk from my van to the water carrying the outboard engine.

NO MAS! The Mokai comes with wheels and is very easy to put in and out of the water.

All the best,

XENO

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

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.