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Swimming can boost every woman's fitness

Posted at 6:49 AM, May. 11, 2005

For those who think a workout means running or aerobics, and a pool is just for play, the women of United States Masters Swimming (USMS) have news for you: Swimming can be a rigorous, effective fitness workout and be fun in the process.

 

Swimming is not always the fastest way to lose weight, but swimming provides excellent overall conditioning because you use lots of different muscles, as opposed to running, said Jane Moore, M.D., a physician and active USMS swimmer in Tacoma, Wash.

 

People who consistently swim strenuously enough to be out of breath when they finish, and elevate their heart rate, do burn calories and lose weight. The key is to push yourself a bit.

Putting on a swimsuit, by itself, will encourage you to lose, and keep off, five to 10 pounds, adds Kris Houchens, a USMS swimmer who holds a masters degree in biomechanics from Ball State University.

In addition to helping you strut your stuff in a swimsuit, here are nine ways swimming can benefit your body:

 

1. Heart helper: With good technique, swimming provides important cardiovascular fitness benefits. Swimmers can brush up on technique by taking adult classes offered by the American Red Cross, local rec centers, YMCAs, Jewish Community Centers, or the Transpersonal Swimming Institute.

(www.conquerfear.com).

 

2. Keep it lean: Swimming builds long, lean muscles that complement the shorter, bulkier muscles created by activities such as weight training. These long muscles also boost your metabolism to keep burning calories longer.

 

3. Smooth and supple: Stretching and increasing flexibility is easier in a heated pool, which relaxes muscles, and in the water, which reduces the body weight you feel by 90 percent.

 

4. Breathe deeply: If you are comfortable with swimming technique and breathing, swimming can be less taxing on lungs than running, because arms, with their smaller muscles, don't require as much oxygen as legs do.

 

5. Strengthen your core: Swimming builds core body strength by using all of your muscles. While 70 percent of a swimmer's effort comes from the upper body, exercises with kickboards and fins can provide an incredible lower-body workout when done properly.

 

6. Baby, get back: Swimming strengthens and tones arm, back and shoulder muscles, creating a long, strong, lean upper body.

 

7. Keep going and going: With proper technique, many swimmers can swim longer than they can sustain other activities, allowing burning of more calories.

 

8. Do it anywhere: Swimming isn't just about dingy, crowded neighborhood pools. Many recreation centers and health clubs have beautiful pools, and open-water swimming can take you to lakes, reservoirs and even the ocean. For spots to swim around the world, check the online Places to Swim directory at www.usms.org.

 

9. Make it comfy, mama: For women who are pregnant, swimming can safely work abdominal and shoulder muscles that support your changing body. The water and the exercise also can reduce joint stiffness, improve high blood pressure and decrease the general discomfort pregnancy can cause.

 

For some women, the hardest thing is simply putting on a swimsuit, said Nancy Ridout, USMS immediate past president. Remember, swimmers come in all shapes and sizes -- the most important thing is to choose a suit that fits well and that's appropriate for real swimming, so you can feel good in the water.

Ridout advises shopping for suits at your community's specialty swim stores or at reputable online sites.

All of these USMS swimmers share one recommendation for women interested in perfecting their swimming technique to achieve the greatest fitness benefit: Seek out a swimming program where the coach can help design a workout best suited to each individuals capabilities.

 

Nutrition

Posted at 11:50 PM, Apr. 20, 2005

Nutrition is an essential part of overall health and fitness. Knowing about nutrition isn't always enough: you have to learn how to apply it to your life and how to change your eating patterns.

 

Group Exercise

Posted at 12:48 AM, Apr. 19, 2005

Group exercise classes are groups of people working out, enjoying physical fitness and having a lot of fun!

 

GIVE IT A TRY!!!!

 

Today's featured tips . . .

Posted at 9:34 AM, Apr. 18, 2005

Bicycles Rock!
Try including cycling in your normal cardio....

pectoral muscles are not your breasts. The pectoral muscles are actually located underneath your breast tissue. Developing the muscles with strength training exercises can actually lift your breasts and make them appear firmer.

 

Flexibility Training

Posted at 4:09 PM, Apr. 17, 2005

Flexibility is an important factor in preventing injury and having good posture. All exercise shortens the muscles so it is important to stretch those muscles safely after your workout.

 

Flexibility is a joint's ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It's important to clearly understand the many benefits that result from a good flexibility program.

Improved Physical Performance and Decreased Risk of Injury

First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.

 

Reduced Muscle Soreness and Improved Posture

Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people's soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.

 

Hi!

Posted at 9:32 AM, Apr. 16, 2005

I was searching some interesting tips about fittness on the internet and I found out an online personal training, health and fitness site. I recommend you to take a look at it: http://us.getfit.com/index1.jsp

Kisses!!

Keep visiting me!

 

THINK ABOUT THIS!

Posted at 9:21 PM, Apr. 15, 2005

The next 365 days are going to pass whether you make any changes in your life or not.  

At this time next year, you'll either be in a better place or a worse place.  

YOU DECIDE!   You're either ready to quit thinking about it, and get to work at making some REAL LIFE changes, or you're not.  It's up to you.  

 

;)

Posted at 10:17 AM, Apr. 12, 2005

What is Life Coaching? 
 It's your Real Life ... Getting better, easier, happier day after day after day!  

ARE you TIRED of...Being stuck in the same old problems with your time, space, career, money,  relationships, and health year after year after year?

ARE you TIRED of...Being unorganized, overwhelmed, under-appreciated, and lacking direction or focus on your goals?

Most people -- just like you -- don't decide not to take action on their goals.  

They just don't decide TO take action.  

 

Get fit for a longer time...

Posted at 10:29 AM, Apr. 11, 2005

I found this article in the internet with a worout program that will be quick, easy but not ephemeral... Here it is:

 

The get fit fast workout plan
Schedule plus overview For the next 4 weeks, do 3-6 cardio and 2-3 strength sessions a week, according to the Beginner or Intermediate/Advanced prescriptions below. Vary your exercise as directed in the guidelines preceding each workout section. After 4 weeks, cycle through the same program, continuing to up your weight in the strength program and substitute a moderate-to-hard cardio day for an easy-to-moderate one.

Warm-up Begin all cardio and strength workouts with 5 minutes of low-intensity aerobic exercise such as walking on a treadmill or using the elliptical trainer or doing the outside activity you've chosen.

Beginner Rx If you've been exercising for 3 months or less, do 3-4 easy or easy-to-moderate cardio workouts and 2 strength workouts (on nonconsecutive days) each week. After 3-4 weeks, or when you feel ready, progress to the Intermediate/Advanced Rx.

Intermediate/Advanced Rx If you've been exercising consistently for more than 3 months, do 1 easy or easy-to-moderate, 2-3 moderate or moderate-to-hard and 1-2 hard cardio workouts, as well as 2?3 strength workouts (on nonconsecutive days) each week. Don't exceed 2 hard cardio sessions per week.

Cool-down End every cardio and strength workout with 5 minutes of low-intensity aerobic activity on any machine of your choice or outside activity, then stretch all the major muscles you've worked, holding each stretch for 30 seconds without bouncing.

 

Tips for a Healthier Life

Posted at 3:21 AM, Apr. 2, 2005

Just a text I got in the internet...

 

1. Activity should be a daily occurrence. Walk, run or jump for a minimum total of 20 minutes a day.

2. Take a multi-vitamin

3. Protect your skin. Sun block should be applied on face, neck, arms and hands even in the dead of winter. It protects against climatic toxins too. Moisturize skin daily.

4. Eat fruits, vegetables, grains, low-fat dairy products and small amounts of protein. Avoid sweets and other processed foods. 

5. Meditate or spend a minimum of five minutes daily in quiet time.

6. Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you, and satisfies your soul.

7. Exercise your brain. Read, study, solve problems, and learn new skills. As does the body, the brain atrophies with lack of use.

8. Hug somebody.
 

 

Welcome!

Posted at 10:30 AM, Mar. 30, 2005

Just Wanna say hi! Hope you all like this blog - if you like to stay fit, here's your place!  So, see ya later - Kiss!