Author: Lori Skerritt

Level up your workout: How the indoor rowing machine can transform your fitness

Posted on by Lori Skerritt

Level up your workout: How the indoor rowing machine can transform your fitness

Your first visit to a new gym can sometimes be overwhelming as you are confronted by an array of different, and sometimes intimidating, gym equipment.

There’s the treadmill and the bike – those are familiar to us, but what about the indoor rowing machine? This is a piece of equipment that is often overlooked because a) it’s not clear what the benefits of using the indoor rowing machine are and b) it looks a bit complicated to operate.

So, what are the benefits of indoor rowing?

1. Rowing works every muscle in the body

Rowing uses more muscles than any other cardio activity. In the lower body, the calves, hamstrings, quadriceps and glutes are all worked. The upper body uses the abdominals, the lower and upper back, lats, forearms, biceps and shoulder area.

Rowing is also fantastic for the entire core of the body making it the choice piece of equipment when it comes to reducing your waistline.

2. Aerobic benefits

Aerobic exercise is generally relatively low intensity and lasts for periods of time usually more than 20 minutes. Aerobic means “with air” and refers to the body’s use of oxygen to meet energy demands during exercise via aerobic metabolism.

Rowing is an excellent activity to improve cardiovascular fitness, which is the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.

The main benefits of increased cardiovascular fitness are:

  • Increased metabolism.
  • Increased efficiency of the body’s ability to pump blood through the circulatory system as the heart becomes stronger.
  • Reduced risk of chronic and life-threatening disease such as coronary heart disease, type 2 diabetes and some cancers.
  • Effectively combatting anxiety, stress and depression, leading to an increased level of self-esteem.

Aerobic benefits are often achieved by rowing for longer periods of time at lower intensities.

3. Anaerobic benefits

Anaerobic metabolism refers to exercise of an intense nature and is used to promote strength, speed and power. Anaerobic means “without air” and is typically a high intensity activity, which lasts from mere seconds up to two minutes in duration.

Rowing can be used very effectively to increase the anaerobic fitness of an individual as it uses many large body parts and is effective in the recruitment of fast twitch muscle fibres.

4. Stress free on the body

Rowing is impact free and teaches the body to use a full range of movement. Due to the seated position, the ankle, knee, hip, lower back and spine are protected from impact meaning an excellent workout can still be achieved by virtually every cross section of society, from young to old, untrained to fit.

Regular indoor rowers report that there is less perceived effort with an elevated heart rate, therefore you can improve your levels of fitness and stamina much easier without feeling as if you are working as hard. It is easier to maintain a higher heart rate with rowing than it is with other forms of exercise, meaning that you can exercise for longer at a given heart rate to increase your overall fitness capacity.

5. Time efficient and delivers maximum results

We live busy lives, so we ideally want to use equipment that gives the best return on time and effort expended. Due to the recruitment of many large muscle groups, rowing is very time efficient in achieving desired results of fat loss, cardiorespiratory fitness and anaerobic power performance.

Rowing produces superior results in less time giving it more “bang for your buck” than running on a treadmill, cross trainer or stationary bike.

So the next time you’re in Central YMCA Club, give the indoor rowing machine a try, and reap the benefits of this full body workout. Not yet a member? You can join us here.

Check out this video from Olympic champion Alex Gregory to find out how to get your technique right.

You can also watch the benefits of indoor rowing in this video.

Adult Swimming Lessons – Can an Adult Still Learn to Swim?

Posted on by Lori Skerritt

Adult Swimming Lessons – Can an Adult Still Learn to Swim?

The short answer is – yes absolutely!

Learning to swim as an adult can feel daunting, but the good news is – it’s never too late to start. Whether you missed out on swimming lessons as a child or want to improve your skills now, there are plenty of resources available to help you dive in.

Why Learning to Swim as an Adult is Important

Swimming is not just a fun activity; it’s also an essential life skill. Knowing how to swim can save your life in an emergency and open opportunities for water-based activities like snorkelling, kayaking, or even just enjoying a dip in the pool.

Some adults hesitate to learn because they fear it will be too difficult or embarrassing. However, many adults have successfully learned to swim later in life. The key is to approach it with patience and the right support.

Is It Difficult for an Adult to Learn to Swim?

While learning to swim as an adult can present challenges, it’s by no means impossible. Adults often bring a level of focus and determination that can make learning easier in some ways. The most important thing is to take it step by step. Start by getting comfortable in the water, then gradually build up your skills.

One of the common barriers for adults is fear—whether it’s fear of water, embarrassment, or failure. But with the right instruction and mindset, these fears can be overcome. Many adults find that once they start, they quickly progress and gain confidence in the water.

Tips for Adult Learners

1. Start Slowly: Don’t rush the process. Begin by getting used to the water. Practice floating, breathing, and basic strokes.

2. Take Lessons: Professional instruction can make a huge difference. Instructors are trained to help adults overcome fears and learn at their own pace.

3. Practice Regularly: Like any skill, swimming improves with practice. The more time you spend in the water, the more comfortable you’ll become.

4. Stay Positive: Progress may be slow at first, but don’t get discouraged. Celebrate small victories along the way.

Where to Find Adult Swimming Lessons

If you’re in Central London, Central YMCA Club offers excellent options tailored specifically for adults. Just 1 minute walk from Tottenham Court Road station.

Adult Group Swimming Lessons: These lessons are designed for beginners or those looking to improve their skills. Over the course of five weeks, you’ll work with experienced instructors who will guide you through the basics, helping you build confidence in the water.

Adult 1-2-1 Swimming Lessons: If you prefer one-on-one instruction, private lessons are also available. These lessons are customised to your individual needs and goals, whether you’re a complete beginner or looking to refine your technique.

Central YMCA Club’s supportive environment and skilled instructors make it a great place for adults to learn to swim. With flexible scheduling and a focus on your personal progress, you’ll find that learning to swim can be an enjoyable and life-changing experience.

10 Creative Ways to Say Thank You and Show Gratitude

Posted on by Lori Skerritt

10 Creative Ways to Say Thank You and Show Gratitude

Post by:

Lori Skerritt

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Expressing gratitude is a wonderful way to show appreciation and make someone’s day a little brighter. While a simple “thank you” is always nice, adding a creative touch can make your appreciation even more memorable. With it being Thank You Day on July 7, there’s no better time to explore unique ways to say thank you. Here are ten fun and thoughtful ways to say thank you and show gratitude.

1. Handwritten Notes

In this digital age, receiving a handwritten note can feel extra special. Take a few minutes to write a heartfelt message on a beautiful card or a piece of paper. Your words will be cherished long after the note is read.

2. DIY Gifts

Creating something with your own hands shows a lot of effort and care. It could be a homemade candle, a batch of cookies, or a knitted scarf. Your personal gift will be appreciated because of the time and thought you put into making something just for that person.

3. Pottery Creations

Why not make your ‘thank you’ even more unique by crafting a piece of pottery? Through a Ceramics course offered here at Central YMCA Club, you can learn to make beautiful pieces of art, bowls and more. Imagine the delight on your friend’s face when they receive a handmade pottery piece as a token of your gratitude.

4. Personalised Playlists

Music is a great way to connect with others. Create a playlist of songs that remind you of the person you’re thanking or songs that you think they’ll love. It’s a thoughtful way to show you care about their interests and want to make them smile.

5. Photo Books

Compile your favourite photos with your friend or loved one into a photo book. This keepsake will remind them of all the wonderful memories you’ve shared and how much they mean to you. There are many online services that make creating photo books easy and fun.

6. Surprise Outing

Plan a surprise outing tailored to the interests of the person you’re thanking. It could be a picnic in the park, a visit to a museum, or a hike in nature. Spending quality time together is a great way to show your appreciation.

7. Cook a Special Meal

They say the way to someone’s heart is through their stomach! Cook a special meal for the person you’re thanking. Whether it’s their favourite dish or a new recipe you’ve been wanting to try, sharing a homemade meal is a warm and personal gesture.

8. Plant a Tree

Show how grateful you are to someone and to the planet by planting a tree in their honour. This is a lasting tribute that symbolises growth and life. Many organisations offer tree planting services, or you can plant one in your own garden.

9. Create a Video Message

If you’re comfortable on camera, create a video message expressing your thanks. You can get creative with this—include funny clips, meaningful messages, or even snippets of shared memories. It’s a personal touch that can be watched again and again.

10. Pay It Forward

Sometimes the best way to show you’re grateful is by spreading kindness. Do a good deed in the name of the person you’re thanking. Whether it’s volunteering, donating to a charity they care about, or simply helping someone in need, paying it forward can be a powerful way to show appreciation.

Saying thank you is about making the other person feel appreciated and valued. Whether you choose to write a note, craft a gift, or spend quality time together, your thoughtfulness will shine through. So, get creative and spread some gratitude today!

If you’re interested in exploring pottery as a unique way to say thank you, don’t forget to check out our Ceramics Short Course for more information. Have fun!