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WOW 10-20-08

Tuesday, October 21, 2008

WOW 10-20-08

The Way of the Peaceful Warrior
"Ground your imagination in action: “If you have built castles in the air, your work need not be lost. Now put foundations under them.""
Dan Millman

The Laws of Success
"Cohen's Law: Everything is negotiable. Every price or term, whether buying or selling, is a best-guess by someone as to what the market will bear. Always ask for a better price."
Brian Tracy

Words od Wisdom
"We cannot all do great things, but we can do small things with great love."
Mother Teresa

Affirmations
"Why am I so comfortable with money?"
Noah St. John, Ph.D.

The Power of Appreciation
"Positive practice: Pick something specific you appreciate about yourself each morning and focus on it all day. It doesn’t matter what you choose - a physical quality, an accomplishment, a personal trait, a talent, or anything else."
Mike Robbins

Proverbs
"The tongue that brings healing is a tree of life, but a deceitful tongue crushes the spirit."
Proverbs 15:4 NIV

  


WOW 10-19-08

Monday, October 20, 2008

WOW 10-19-08

The Way of the Peaceful Warrior
"As peaceful warriors, we come to trust life unfolding and to see spirit working through the people and circumstances in our lives, the ups and the downs."
- Dan Millman

The Laws of Success
"The Law of Supply and Demand: When the quantity of goods or resources is limited, an increase in the price will lead to a decrease in the demand, and vice versa. Whatever you reward you get more of, whatever you punish you get less of. Taxes and regulations are punishment for productive activities. Welfare and benefits are rewards for unproductive activities."
- Brian Tracy

Words of Wisdom
"To accomplish great things, we must not only act, but also dream - not only plan, but also believe."
- Anatole France

Affirmations
"Why am I so calm and peaceful?"
- Noah St. John, Ph.D.

The Power of Appreciation
"Positive practice: Create regular "me" time. Taking time for yourself is an important way to appreciate yourself. Set up regular "dates" with yourself and do thing that you enjoy doing alone."
- Mike Robbins

Psalms
"Praise the LORD. Give thanks to the LORD, for he is good; his love endures forever."
- Psalms 106:1 NIV

  


WOW 10-18-08

Sunday, October 19, 2008

WOW 10-18-08

The Way of the Peaceful Warrior
"Life is like a movie. And you can choose whether to play a stand-in, or whether you become the screenwriter, director, and lead in the movie of your life."
- Dan Millman

The Laws of Success
"The Law of Marginality: The ultimate price of any product or service is determined by what the last customers are willing to pay for the last items available. Every sale, or markdown of prices, is an admission that the vendor guessed wrongly when setting the original prices."
- Brian Tracy

Words of Wisdom
"There are two ways to live: you can live as if nothing is a miracle, you can live as if everything is a miracle."
- Albert Einstein

Affirmations
"Why am I so blessed?"
- Noah St. John, Ph.D.

The Power of Appreciation
"Positive practice: Create a sunshine file. This is simply a folder you keep somewhere close to you in which you put any and all expressions of gratitude or appreciation that you receive about you. Put in anything that makes you feel good or reminds you of your own greatness."
- Mike Robbins

Proverbs
"The eyes of the LORD are everywhere, keeping watch on the wicked and the good."
- Proverbs 15:3 NIV

  


WOW 10-17-08

Saturday, October 18, 2008


WOW 10-17-08

The Way of the Peaceful Warrior
"Souls make the greatest strides in the face of difficulty. Such challenges forge our characters and temper our spirits, all for our highest good and learning."
- Dan Millman

The Laws of Success
"The Law of Time Preference: You always prefer earlier rather than later in the satisfaction of any desire. You are therefore impatient in virtually every area of your life."
- Brian Tracy

Words of Wisdom
"The less we know the more we suspect."
- Josh Billings

Affirmations
"Why am I safe to love and be loved?"
- Noah St. John, Ph.D.

The Power of Appreciation
"Love yourself, and everything else will follow. If we truly love ourselves, most of what we worry about and even much of what we strive for become meaningless."
- Mike Robbins

Psalms
"Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name."
- Psalms 100:4 NIV

  


The Rowing Machine, How to Row Correctly

Thursday, October 16, 2008


The Rowing Machine, How to Row Correctly

Author: Hugo
16.10.2008

The rowing machine is one of the most popular pieces of fitness equipment and in many gyms there are not enough to meet the demand. It is also one of the machines that is misused the most and I have only witnessed a handful of people – less than 1% - who have been able to use the rowing machine with perfect technique.
For the most part people will tell you that the technique is simple and is just a case of pulling back and rolling forwards again, but this sort of attitude can lead to injuries and an inefficient workout that will not give you the results you want. So before you jump on the rower and go backwards and forwards like crazy, you should read the rest of this post to learn how to do it safely and correctly.
Setting up
First things first: let’s get you set up on the machine. Set the level at midway; it is a common mistake that rowers think to get the most from the rower you should set the level as high as possible. On the Concept 2 rower about level 3 is supposed to be the equivalent of rowing on a still lake. So by setting up around this level should be fine for most people. Take a seat and set the feet rests up so that when your feet are inserted, the strap is across the “laces” section of your foot. If you have a computer attached set it up to monitor your speed (time/500 meters). This will give you a better idea of how well you are doing rather than the strokes per minute.
Ready to to start!
Grab hold of the handle so that your hands are shoulder width apart and your palms are facing down. You should be leaning forwards comfortably and your legs should be at an angle of 90 degrees at the knee. Of course this will mean that the seat does not come all the way in and this is one of the most common mistakes with rowing. Never come in so far that your knees are at less than 90 degrees and the seat has come as far forwards as it can, firstly because you put a huge amount of stress in the knee joint and secondly you massively reduce the efficiency of your rowing technique. So I will say it one last time…..Do not come in too close!
The Video
If you would like to see a video we have plenty at our exercise library at http//beeblefitness.com
Time to push
Once you have a good grip of the handle you must push back with your legs, the first part of the movement must be all legs. The legs are the most powerful group of muscles in the body and because of this you should use them to power backwards. Around 70% to 80% of the rowing technique should come from your legs. When your legs are about half way to their ultimate backward journey you need to start pulling back with your upper body but only to the point where you go about 15 degrees past vertical. Just before you reach the furthest point from the start position your arms should pull back on the handles as far as they can, keeping your arms tucked in tight to the body.
When to pull back in
On the way back you must stop just before your legs are completely straight and there should be a slight bend in the knee. If you do let your legs go completely straight you could end up damaging the knee joint. Your back should be straight, but leaning back the 15 degrees I previously mentioned and your elbows should be as far back as they will comfortably go with the handle at your lower chest and your arms tucked in tight to your body.
Time to head back
The journey back is probably where I see the second serious error of technique. The perfect technique is to completely reverse the outward technique. So the arms go forwards first, then lean forwards and then draw the legs back in (but only as far as when the knees reach an angle of 90 degrees – Beeble). There, now you are back at the beginning ready to repeat it all over again and again.
What is the 2nd problem?
The second problem I referred to before is on the way back in. If you don’t do it in the way I said, then the knees will come up before your hands have come forwards. This means that your hands have to go up and over your knees which reduces your performance and efficiency. The ultimate result is that you won’t be doing as well as you should be and your speed will be compromised and your health benefits will be reduced.
Smooth Strokes
I have broken the rowing technique down into a few stages but this is not to say that your rowing technique should be staggered as I have written. You should link everything together and row in a smooth fluid movement keeping everything I said at the front of your mind You may find, at the start, that the change to your technique slows you down a little. Do not worry because as your body gets use to the new technique your rowing times will improve.
How many strokes per minute?
This is where I see the final most common problem on the rower. Gym-goers have it in their head that the faster they go backwards and forward the better the results. This however is not the case and it is actually the speed (time/500 meters) that is far more important. You should be aiming to keep a steady 25 to 28 spm (strokes per minute – Beeble) and increase the power you push back with. With the push back it should be explosive with a slower return rather than looking like a highly caffeinated woodpecker attacking your favorite tree. This way you give yourself an easy breathing schedule and much faster results. Try it yourself; try to maintain a 25 spm but just give the push back more force. Combine that with the other tipsI have given you and you should, once you are used to it, improve your times massively.
Important bits
• Strap your feet in over the laces part of your foot
• Don’t let your knees go less than an angle of 90 degrees
• Push mainly with your legs then pull with your back, followed by your arms
• Keep your back straight, bend at the hips
• On the way back let your arms straighten first then lean forwards and finally draw your legs back in
• Don’t let your knees get in the way of the handle
• Breathe out on the way out and in on the way in
A warning
The rowing machine is not suitable if you are carrying any long or short term injury. Please also avoid it if you have a heart condition or have high blood pressure as this is a very intense cardiovascular machine. Finally if you have a bad back please do not jump on thinking it will help, it won’t. Get advice from your doctor if you are unsure and before you start any new exercise regime.
Let us know your results
Let me know how you get on and what improvements
More
You can visit more instructions on this exercise and others at our exercise library. Visit it by going to beeblefitness.com

beebleblog.com/2008/10/16/the-rowing
-machine-%e2%80%93-learn-how-to-row-co
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