5 TIPS TO IMPROVE YOUR ROWING

To improve your rowing, I’ve always been taught a very special ritual: eat, sleep, erg, repeat. However, the more I row on the river, the more I realise that ergs do not float. Instead, it is the ‘small adjustments’ that make the boat go faster. This could be engaging the core and keeping your shoulders loose, but below are 5 supplements that I would recommend including in your sessions to improve your body, which will ultimately improve your rowing.

HOW TO IMPROVE YOUR ROWING: WARM UP

When wanting to improve your rowing, it is essential that you warm up. An effective warm up should include elements of aerobic exercise and dynamic stretching. This will improve your rowing because your muscles will be ready to work harder.

To ensure your workout benefits from marginal gains, we recommend using a muscle rub – link to muscle rub- on your back and legs. Muscles rubs with natural ingredients, such as ginger, warm the skin, allowing your muscles to activate quicker, meaning you can put more power down on the water.

HOW TO IMPROVE YOUR ROWING: BREATHE

As with any exercise, breathing is essential to ensure that oxygen is pumped round the body. To improve your rowing, there are a couple of breathing techniques that can help you physically and mentally.

I found it helps breathing during the recovery. It improves my rowing because it reminds my I need to sit up tall at the finish, but also allows me to collect myself. I also always try and breathe out at the finish with a little ‘cha’ sound. This won’t help your rowing physically but, if your whole crew does it, it sounds clean and professional, thus improving your rowing through mental strength. (I also like it because it intimidates other crews!)

To ensure that your airways are clear, making it easier to breathe, we recommend using a vapour balm (link to vapour balm). This is particularly useful during the winter when you are more likely to get colds and blocked noses.

HOW TO IMPROVE YOUR ROWING: DRINK

Keeping hydrated will improve your rowing because it will keep you energised during your workout- allow you to maintain power. Although water is good, we recommend using an energy drink with natural ingredients – such as products produced by Active Root. These ginger-based products are designed to fuel your body, balance your stomach and hydrate you. This means you can train intensely for longer periods.

HOW TO IMPROVE YOUR ROWING: PROTECT YOURSELF

As a rower myself, I understand that cold weather is something we all dread. It is surprising how badly it can interfere with your performance- not physically, but mentally. This is because dry, chapped skin can be painful meaning that you, as the rower, are more focused on the stinging in your cheeks, as opposed to making sure your glutes are firing.

To improve your rowing, we recommend using a protective moisturiser on any overly exposed areas of skin, for example, your face and ankles. Although this may seem like a very small thing to do, you will see a huge difference in a small period of time making it a very easy way to improve your rowing!

HOW TO IMPROVE YOUR ROWING – COOL DOWN

Just like with warming up, when trying to improve your rowing, it is vital that you also cool your body down. The purpose of this is to reduce the risk of injury and ensure that your muscles are fully recovered for your next work out.

Whilst more professional rowers may use an ice bath to cool their body down, we understand that these facilities are not available to everyone. As a result, we suggest that you improve your rowing by using a cooling body wash. Body washes with natural ingredients, such as mint, not only act as a cooling agent but also have anti-inflammatory properties. This means sore muscles recover much more quickly.

Using products that help your muscles recover will improve your rowing. This is because your muscles will be in a position where they are able to train just as hard as they did the session before. You will see marginal gains from your exercise with every workout.

So here are just a few supplements that you can use to help you improve your rowing. We personally recommend products from Bullet and Bone and Active Root products. Both these brands pride themselves on using natural ingredients that allow amateur athletes to reach their full potential through marginal gains.

It’s that time of year again and hasn’t it come around quickly? You want to get the best gifts for gym freaks like your loved ones but you have no clue what to get them. They have all the gear and every idea of how to use it… they seem to have every pair of trainers under the sun and you already know they plan to get the latest sports technology in the Boxing Day Sales. So, it’s safe to say that buying gifts for gym freaks is difficult. But we’ve heard that Santa’s Elves recommend gifts that improve sporting performance. Here are 3 examples of gifts that literally keep on giving …

GIFTS FOR GYM FREAKS: PERFORMANCE ENHANCING DRINKS

Performance enhancing drinks have really taken off in the last couple of years. I know what you’re thinking though: ‘I would never get my gym freak Lucozade Sport for Christmas!’

Mmmm – I wouldn’t either! I would treat your loved ones to a high end, good quality drink which aims to improve performance instead of just giving you a sugar rush. Natural sports drinks make good gifts for gym freaks because they’re different. You know that no one else would have bought the same thing!

We personally love Active Root drinks They’re natural blend of ginger and peppermint is something your loved ones would enjoy. Active Root products improve performance through hydration and rebalancing your stomach. This also means it’s brilliant for the Boxing Day hangover!

GIFTS FOR GYM FREAKS: FOAM ROLLER

Foam rollers are amazing gifts for gym freaks. You get all the wonderful benefits of a masseuse without having to break the bank! Rollers are designed to improve flexibility and balance whilst also improving overall physical well being.

Products at Black Roll would make brilliant gifts for gym freaks! They’re collection are stylish, well priced and varied meaning you can find a brilliant present regardless of your price range.

GIFTS FOR GYM FREAKS: GIFT SETS

I believe gifts sets are under rated presents. People are quick to dismiss them at cheesy but when the products are designed to improve sports performance, I could not think of better gifts for gym freaks.

We personally recommend Bullet and Bone’s Gift set. It consists of all four of the Brand’s products that aim to improve performance through marginal gains. This makes the gift set perfect for your favourite gym bunny. You will be improving their performance from warm up to cool down and they’ll love you for it!

So here are just a few gifts for gym freaks to help get the ball rolling! We recommend these products because they naturally help the performance of athletes meaning they are presents, which help your loves ones be the best they can be! Surely that’s all you’d want for Christmas?

PRODUCTS THAT WILL HELP YOUR RUNNING:

Everybody runs for different reasons – whether it be competitively or just for fun. As human beings, it is in our blood to want to be the best we can be. Therefore, learning how to run faster is arguably pretty high on the to do list. The process of learning how to run faster can be long and can take a lot of effort. However, here is how a few products can help you achieve marginal gains from every workout.

HOW TO RUN FASTER: APPLY MUSCLE RUB BEFORE WORKOUTS

When learning how to run faster, people assume that it just takes more sessions on the treadmill. Although this may help, I would argue that using something that gets muscles fired up quickly is more effective.

Most natural muscle rubs contain ingredients such as ginger that act as a warming agent and essentially get your muscles fired up. When your muscles are warm and fired, they will be more explosive and therefore faster.

HOW TO RUN FASTER: USE A VAPOUR BALM

Many of my friends are running the London Marathon this year, and so train several times a week. However, they often complain that they cannot learn how to run faster because their feet are too sore to complete the workout.

Did you know that vapour balm can help with blisters and rubbing feet? By massaging the ointment on your feet, covering them with socks and leaving it over night, you will begin to notice your feet feeling less stiff and fragile after a long run.

Although this may not be an exercise that will help you how to run faster, it is important to realise that proper recovery of muscles is vital when wanting to achieve marginal gains from workouts.

HOW TO RUN FASTER: COOL DOWN PROPERLY AFTER A WORKOUT

It’s essential that your body recovers completely after each workout. Just as you wait for your food to cool down because you don’t want to hurt your tongue, you should completely cool down your body. This is because you don’t want to hurt…  well… your whole body.

A good cool down should include light running and stretching all your muscles. Some athletes may go as far as having an ice baths. For most amateurs, this is not feasible, which is why you could use a cooling body wash . Cooling body washes usually contain ingredients such as peppermint, which act as a cooling and anti-inflammatory agent. As I have said earlier, you are more effectively going to run faster when you body is in its best condition!

So, when learning how to run faster, you now know that a vapour balm, cooling body wash and muscle rub can help you achieve your personal best. We recommend Bullet and Bone’s range of products: they are made with natural ingredients and designed to help athletes achieve their best.