Swimming is possibly one of the best exercises. It provides stamina, strength and suppleness. It is best suited for older people and people with back problems or arthritis. It is particularly good for people suffering from arthritis because there is no weight exerted on the joints, i.e., the hips and the knees. It is also a major aerobic exercise in which the major muscle groups are exercised with least risk of injury.
For swimming to have effect on the body, swimming must be continuous for minimum of 20 minutes. The most effective stroke is crawl. One should not swim long distances in the beginning, the distance should increase gradually. The most common effect of over exerting in the pool is sore shoulders. Perhaps the best part of swimming is that it is also a place where you can socialise and perhaps an exercise that can save your life.
Water contains chlorine and other additives, which can be harmful. The best way to protect the eyes and hair is to cover up, by wearing a water cap and goggles. Swimming can start at any age. You may adopt any stroke but what matters is how it is done. The strokes must be steady and continuous and in a rhythmic motion. In a crowded pool one must guard against colliding against one another, and if possible, peak timings must be avoided.
Swimming offers a low-impact, full-body workout. In addition, it’s an ideal exercise for rehabilitating an injury. If you know how to swim the length of the pool, you can try this beginner swim programme. Keep in mind, it takes about 30 days to acclimate to swimming routine. Try doing this workout three times a week. If it feels too difficult, cut the distances in half. Build up by adding two lengths to the workout each week. Warm-up. Do 12 lengths (300 yards) of any stroke.
Your warm-up should be no less than 10 minutes. Start by taking long, easy strokes and slowly build up the intensity, but not to a full speed. The idea is to stretch out, get a rhythm and start the blood flowing into the muscles.
4 lengths (100 yards) of freestyle are good enough. Repeat 3 times.
Rest for a full minute between swims. Choose a speed that is challenging but consistent. 2 lengths (50 yards) kick. Repeat 4 times. Rest 45 seconds between each 2-length kick.
Using a kickboard if you have one, alternate kicking on your back and stomach each length. If you don’t have a kickboard, link your thumbs together with your arms above your head.
On your stomach, kick with your face in the water, lifting your head to breathe.
Do not go into the water alone.
Do not swim in a place when there is no lifeguard on duty, unless you are a good swimmer.
Do not swim if you are full, you may become nauseated in water. Children should be kept out of water for an hour after meals.
Do not jump into the water if you cannot see the bottom, or if it is less than 9 feet deep.
Do not drink alcohol before a swim. Non-alcoholic drinks are good.
Do not enter open water in case of rain or approaching storm.
Do not stay in cold water for long.
The Pilates Method of body conditioning promotes physical harmony and balance for people of all ages and physical conditions while providing a refreshing and energizing workout.
If you’re overweight, eating your usual amount of calories while increasing activity is good for you, but eating fewer calories and being more active is even better. The following chart gives you an idea of the calories used per hour in common activities. Calories burned vary in proportion to body weight, however, so these figures are averages.
Aerobics: Aerobics is best. It used to be known as vigorous dancing and callisthenics set to invigorating music. But as fitness centres and classes have boomed over the years, and are full of innovative ideas, for a variety of workouts. The variety of classes available, have people flocking to the gym. Classes are popular because you have to keep up with an instructor who has already mapped out a variety of exercises to do at different times. Aerobics classes are particularly beneficial, because you’re moving the entire time while in class. They’re great exercise for your legs, heart and lungs. (Depending on the type of aerobics you’re into, you can burn about 250 calories in 30 minutes.)
Jumping rope: It is considered as a game amongst the young, but jumping rope is one of the most exhausting cardiovascular workouts you could ask for. Elite boxers use jumping rope as a conditioning tool. Contrary to popular belief, it is not just your legs that are getting the workout. In addition, your arms are moving the rope and if you’re keeping good form, your body is tucking, moving and holding in muscles to end up with good tone. (Depending on your weight and the intensity of your jumping, you can burn about 300 calories in 30 minutes.)
Kickboxing: Combining moves from boxing with kicking moves one sees in martial arts, cardio kickboxing is a great workout for your heart, chest, arms, back and legs. People who do this type of exercise swear by its results, but it can take a while to burn higher numbers of calories because the moves are, for the most part, unfamiliar to new students. Take the time to learn proper form for all your moves. It will help you master the skills at a faster rate and burn calories more quickly. (Depending on your weight and the intensity of your workout, you can burn about 225 calories in 30 minutes.)
Rock climbing: During rock climbing, numerous muscles are engaged simultaneously as you carry your entire body weight up the rock face or climbing wall. Since you find yourself in numerous positions while on the wall, you’re using muscles that otherwise get missed in traditional workouts. Be sure a certified instructor to guide you through the dangers and safety precautions before you start. Unlike more individual exercise programs, rock climbing is not a solitary pursuit. Some climbers feel that gyms are good training grounds, but the real climbing take place outdoors. It is always important to make sure you get help from an expert the first time out. (Depending on your weight and activity intensity, you can burn about 320 calories in 30 minutes of rock climbing.)
Tai chi: Tai chi is similar to movements found in martial arts. The emphasis is on form and slow-flowing movements as you move from one position (form) to another. Tai Chi is a calculated, practiced, and designed to focus on the form; one needs to learn the proper techniques from the very beginning to reap the benefits of this great low-impact workout.
Tai chi requires a good deal of concentration: You must learn to focus on specific muscles and how they relate to one another. Many of the poses demand strength, balance and some degree of coordination and thus involve your mind more than other cardiovascular activities. Another benefit of the slower pace is that many people feel calmed, not revved up by this activity. Though this is not an intensive workout as other activities, it is also a great exercise regimen for those recovering from injuries or illness, or older exercisers who are looking for a slower programme. (Depending on your weight and the intensity of your workout, you can burn about 120 calories in 30 minutes.)
Rowing machine: Rowing engages a number of muscles groups all at once and provides a great workout, even if you never hit the water. The most important thing to remember about rowing on an ergometer is your form. If you’re unsure as to how to row or operate the machine, ask a trainer at your gym. If you use improper form, you can strain muscles.
There are fun features on your ergometer that might inspire your next workout. Rowing is particularly good for your legs, arms, gluteus, back and abs. (Depending on your weight and the intensity of your workout, you can burn about 200 calories in 30 minutes.)
Stair climber: If you’re out of breath at the top of a flight of stairs, the last thing you might want to look into at the gym is a stair-climbing machine, right? Actually, stair climbers continue to be some of the most popular machines at the gym. In particular, they target your legs and glutes and help you break into a sweat faster than a lot of machines. (Depending on your weight and the intensity of your workout, you can burn about 180 calories in 30 minutes.)
Treadmill running: Treadmills are a long-time favourite of gym-goers everywhere. Indoor running on a treadmill has a number of advantages: It allows you to train even in bad weather, it provides you with a gentler running surface than asphalt and it keeps you near all the other equipment at the end of your run. Most treadmills are equipped with mechanisms that allow you to alter the incline of the track, as well as the speed at which you want to run. (Depending on your weight and the intensity of your workout, you can burn about 370 calories in 30 minutes.)
Racquet sports: Whether you play tennis, racquetball, squash or other racquet sports, you’re sure to get a good cardio workout, as well as improve your coordination and gain some agility. Racquet sports involve a lot of start-and-stop play, so be prepared to burn fewer calories than when you engage in activities that offer continuous movement. But the bonus of racquet sports is that you play them against a competitor, and with that comes a natural fighting spirit that you wouldn’t necessarily have on a treadmill. The whole idea of racquet sports is that they’re fun to play. The bonus is you get beneficial exercise. (Depending on your weight and the intensity of the workouts, you can burn about 240 calories in 30 minutes.)
Golf: Though it’s known as a leisure sport, golf still qualifies as cardiovascular exercise, especially if you carry your own clubs and don’t use the golf cart. Remember: You should get 30 minutes of exercise three to four times weekly but it doesn’t have to be continuous. It’s okay to grab 10 minutes here and there, which is why golf is still good for you. (Depending on your weight, how much you walk and equipment you carry, you can burn about 170 calories in 30 minutes.)
Swimming: Swimming is a great way of burning the extra calories because it is pleasurable. Depending on you weight and the intensity of your swim, you can burn about 240 calories in 30 minutes.
Yoga: Depending on you weight and the intensity and type of yoga practiced, you can burn about 120 calories in 30 minutes.
Cycling: Depending on you weight and the intensity and distance of your ride, you can burn about 240 calories in 30 minutes.
Walking: Depending on you weight and the intensity and distance of your fitness walk, you can burn about 140 calories in 30 minutes.
Running: Depending on you weight and the intensity and distance of your run, you can burn about 340 calories in 30 minutes.
