Exercise Articles

Swimming for Better Health

Many people want to get into better shape, but are not sure how. Look at it this way: running can be unpleasant, especially if you are prone to shin splints; cycling is hard on the knees; lifting free weights can hardly be described as fun, and not everyone can get into Yoga or Zumba. That leaves the best exercise of them all; one that many people enjoy without even realizing that it is an exercise: swimming.

There are few exercises that are better for your health than swimming. Swimming at full speed burns around 703 calories an hour. This is the reason why Olympic swimmers eat so many calories, yet remain in excellent shape. Besides burning calories, there are many other reasons why you should put on your favorite swimsuit and jump in the water.

Low Impact Exercise

Swimming is a very low impact exercise. If you have bad knees and hips, or even an injured back, then jogging and cardio dance classes are not for you. You will only hurt worse. Instead, an hour of swimming will not harm your joints or back. You will feel some pain, post swim, but that is only your muscles trying to bounce back from your workout.

Water Provides Resistance

This is the reason why swimming burns so many calories. No matter how hard you try to propel yourself forward, the water tries to hold you back. Because of this resistance, your muscles must work harder as you move through the water. Every single part of your body gets a work out, from the top of your shoulders to the tips of your toes. On top of this, thanks to the resistance put forth by the water, you can always lie on your back and float in the water if a break from swimming is in order.

Provides Mental Health Support and Clarity

Tired of working out in the same area as people chatting on their cell phones or blasting their iPods so loud that you can hear their music three treadmills down? Try using electronic devices in the water! Exactly, it cannot be done. The quiet surrounding serious swimmers in the lap pool will give you a chance to enjoy some self-reflection or meditation. As you complete each lap, you will feel your stress melt away and your thoughts begin to clear. Pretty soon, you will feel as peaceful as the blue water that you are swimming through.

Works Most Muscle Groups

Have you ever seen a professional competitive swimmer? If you have, then you know how defined their muscles are. Swimming works your entire body: your legs work to propel you forward and keep you afloat, your arms work to keep your pace on track as well as propel your forward, and your torso (back and abs, otherwise known as your “core”) gets a work out as it stabilizes you in the water.

Swimming is an excellent exercise for those who want to get into great shape. It works many different areas of the body at once, without hurting your legs and knees like a high-impact exercise. If simply swimming laps is not for you, try attending a water aerobics class. On top of that, if you enjoy boating, snorkeling and water sports, then knowing how to swim is necessary for your safety. Can many joggers say that?

Image credit:  "Beautiful Woman Smiling In The Pool" by David Castillo Dominici via http://www.freedigitalphotos.net/ 

How to Build your Muscles Safely After Injury

Are you sick and tired of being skinny and being seen as a wimp? The solution to that is of course to gain weight and to build muscles but it is not as easy as you think especially when you've suffered an injury or an illness.

Nonetheless, it does not mean that it's impossible. There are ways on how you can do it effectively without risking or re-aggravating your injury.

Tip 1: Figure out the amount of calories you need to gain weight

The first thing that you should look into is the amount of calories you need to consume in order to gain weight and build muscles. Calories are energy and unconsumed energy can turn into fat and muscles. If you're doing weight training, it is highly recommended to consume 3,000-3,500 calories per day or even more depending on the intensity of your training.

Tip 2: Do the calculations : compute for your BMI and RMR

You need to also pay attention to calculations such as BMI and RMR. BMI refers to the body mass index while RMR refers to resting metabolic rate.

Tip 3: Set up a program designed to rehabilitate and condition your body

Setting up a program that is designed to rehabilitate and condition your body is essential when you are training after an injury. Simple warm up exercises such as treadmills and jumping jacks can help you improve your health and prepare you for more intensive training.

Tip 4: Eat a balanced diet : three big meals a day and a couple of snacks

Eating a balanced diet while training is a must. Three big meals and a couple of snacks per day is a good rule of thumb you can adopt.

Tip 5: Focus on weight training, but do not overdo it

If you are to gain weight and build muscles, you need to focus on weight training. Start with light dumbbells and then increase the weight and intensity as you go deeper with your weight training program.

Tip 6: Know what to eat. Avoid trans/belly fat and go high on protein

You need to know the types of food that will do you good and those that is considered bad for your weight training regimen. Avoid belly fat and go high on body-building protein.

Tip 7: Drink lots of water, fruit juices and milk

Drinking plenty of water, fruit juices and milk is recommended when you're aiming to gain weight and build muscles. Eight glasses a day is the norm but don't limit yourself to that. If possible, shoot for 10 glasses a day.

Tip 8: Rest properly : at least eight hours a day of sleep

Proper rest is also imperative when you are training. Make sure to get your eight hours of sleep per day so that you'll be able to restore your body's condition and avoid re-aggravating your injury.

Tip 9: Avoid binges and overeating cycles : it will do more harm than good

One common mistake of those who are trying to gain weight is that they eat on binges and ride overeating cycles. To put it plain and frank, such practice will only lead to a worse condition.

Tip 10: See a doctor, a gym instructor or a physical therapist to help you out

You should not act as if you know everything. It is still important to consult the experts on the matter. It won't hurt if you see a doctor, a gym instructor or a physical therapist to help you out.

Image credit: FreeDigitalPhotos.net

Ways To Boost Your Walking Workout

Springtime is here and this is the perfect time to get outdoors and get in some great walking workouts. But in order to boost your workout, consider some of these points as you lace up your sneakers.

Remember to Breathe : Just like preparing to take a yoga class or meditating, you need to learn to control your breathing for the best walking workout possible.  Breathe in a pattern that relates to the steps that you are taking.  By creating a better breathing pattern while you are walking, you are taking your workout to a new, stress-relieving level.

Find the Right Shoes : There are so many options when it comes to tennis shoes, but if you want to get the most out of your walking workout then you need to find the correct shoes.  Experts suggest trying on a variety of different shoes while wearing extra thick socks that will simulate how your feet could feel when they swell due to walking long distances.  They also suggest choosing your shoes for comfort and not style, color or fashion.

Have a Goal in Mind : Whether it be finishing a 5K or 10K, or just walking to the end of your street and back, by setting a goal you are more apt to stick to it and boost your workout without even trying.

Take a Barefoot Walk : Sometimes it's ok to ditch your shoes and take a barefoot walk.  Choose a grassy or sandy area and go barefoot which can burn more calories, improve balance and strengthen your foot and ankle muscles.

Add Intervals to Your Typical Walking Workout : Just by adding some short “bursts” of fast walking or running to your traditional walking workout you can easily double your calorie burn.  You can either time your intervals, like every five minutes you fast walk/run for a minute, or you can choose landmarks to mark the start and finish of your interval session.  You will be able to tell whether or not you are exerting the correct amount of energy during these interval sessions depending upon how much your breathing changes between intervals.

Track Your Heart Rate : The best way to feel like you are working out with a personal trainer is to wear a heart rate monitor while you are walking.  It is the best way to know when you need to work harder and when to slow down.  You will need to know what your maximum heart rate should be : Subtract your age from 220 and aim to work between 60 percent and 80 percent of that number.

Hit the Hills : Choose a walking route that includes plenty of hills and inclines and not just straight-aways.  Hills and inclines are a great way to keep your routine consistently intense.

How Safe is Hot Yoga?

All over the country, the temperatures in yoga classes are going up, and up, and up!  The newest fitness craze is Hot Yoga, where yoga fans are downward dogging in studios where temperatures vary from 90 degrees to 105 degrees.

While there are a number of concerns about the practice of Hot Yoga : including dehydration, heat exhaustion and heat stroke : quite a few experts have been researching the effects that Hot Yoga has on people's bodies.

Researchers tested the core body temperature of people in a normal yoga class and then again while they were in a Hot Yoga class.  Besides sweating more (obviously) there were no other differences in the subjects' core body temperature and other variables the researchers tested.

The highest body temperature recorded in the study was 102.4 degrees, which is below the zone : 104 degrees - where heat exhaustion, fatigue and other heat-related problems begin to exist.

Subjects did say that they found the Hot Yoga classes more challenging overall, but both classes are still considered to be a form of light exercise.

While Hot Yoga did not prove to cause any heat-related conditions like heat stroke and heat exhaustion, researchers cannot stress enough the importance of staying hydrated.

You should drink lots of water before, during and after any yoga class, but especially a Hot Yoga class so that your body can better regulate your core body temperature.  Researchers also note that it can take your body anywhere from 10 to 14 days to acclimate itself to exercising in a heated condition, so be sure to monitor how you feel when participating in Hot Yoga, or any other heat-related exercise.