Tasting my own medicine...

For years I have been rowing every day. I started when I was 13 and a half years old and kept rowing daily until I turned 32. Now I am 38, married with four children under the age of 13 and I coach daily and reduced my daily rowing routines to 5X 45 minute sessions per week.

This change in exercise pace made me appreciate the rowing workouts that much more. By being forced to NOT row, I enjoy that much more getting on the rowing machine and feeling what makes rowing so enjoyable.

First, I find that the rowing range of motion and its repetition loosens up the body from ankles through the lower back to the shoulder blades. I always begin my rows by warming up fragments of the rowing stroke which emphasis full extensions of the limbs and hinging at the hip joint thus also stretching out the hamstrings.

Second, breaking a sweat comes gradually and easily. With rowing almost 90% of the body's muscles are being used all while being seated on a comfortable seat which makes sliding and using the leg drive smooth as if floating on air. I find power for my muscles by adjusting my stroke per minute rate to my breathing rhythm. I take deep breath throughout the stroke cycle. Rhythmic breathing is in its own right a strength exercise, because the lung volume is more utilized during exercise than during sedentary work. The combination of breathing and moving the body up and down the rowing track gently warms the body up.

Third, by the time I am 3/4 through my rowing routine, I feel better about myself mentally. The positive endorphins kick in and I come to truly appreciate how doing a rowing workout delivers the "goods" so to speak.

I have always said to beginners how powerful of a life changing discipline rowing is. Now that I do not have the luxury of rowing everyday, I get to taste my own medicine and I LIKE IT.

If you have never rowed before, I hope that my short piece will make you curious about rowing. Rowing is a gentle sport on your joints, no impact. This is the one sport where you will see elder athletes in their 90ies still compete.

All the best, row soon, row far,
sincerely,
Xeno Müller, Olympic gold and silver medalist, Olympic record holder
www.row2go.com

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

A new intermediate rowing workout for rowers and their rowing machine :-)

Hello Row2goers
My name is Xeno Muller. I won Olympic gold and silver in the men's single scull. I still own the Olympic record. Here is a short description of our latest workout that you can find on www.row2go.com
We had a solid workout pushing over 1100 strokes in 45 minutes. We made sure that the warm up covered the technique fundamentals. Rowing is an easy exercise to get into. When you join Row2go you get all the information you need to familiarize yourself with the proper rowing technique that enables you to enjoy rowing for the next 300 years. We broke a great sweat and had smiles on our faces. Register to read more about the details of the workout and download availability for smart phones, big screen TVs, or MP3 players, always row with your Olympic gold and silver medalist and Olympic record holder :-) find all the information here

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

Hello Row2goers,
This workout was filmed Saturday morning early, prior to the two group classes that I usually lead at 8 and 9 in the morning. Needless to say, I put in my miles that morning. I rowed 30 kilometers total and felt great. This workout was a solo row during which I pushed 45 minutes. I always make sure to warm up with technical drills. Read on to get the written detail of the workout, as a stream, downloadable video files and MP3 version of the workout....

Xeno Muller

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

A great beginner workout on Row2go!

Hello Rowers!

Last Saturday we rowed an easy workout with slow technical drills and a few power pieces at low rates.
Overall we pushed a good 45 minutes and it felt great. We carefully went through each part of the rowing stroke before we set out to push a few hard strokes at lower stroke rates. Although the workout is labeled "beginner" even advanced rowers can reap the benefits by adding solid amounts of torque to each stroke. Read further to get the details of the workout and download it as an MP3 or a video file.

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

Watching and listening to a new rowing workout on a weekly basis... Yes you can!

Hello Row2goers!

We filmed this workout last Saturday. We had a great time rowing 45 minutes. We warmed up with technical exercises. I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-) As mentioned in the headline, this workout is of intermediate to high intensity. It is not necessarily beginner workout because of the duration of the intervals. Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising. Read more for the written details of this workout....
if you are a highly competitive rower consider training to the 16 week training program

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