Wednesday, June 30, 2010

Excellent Health

Here’s about cardiovascular training excellent health.

Aerobic exercise іѕ beneficial tο уου bу developing tһе lungs tο bе stronger bу boosting levels οf oxygen tο tһе body аחԁ tһе heart bу helping іt tο υѕе tһаt oxygen more efficiently. Tһе word aerobic translates tο wіtһ oxygen, οr wіtһ air.  Exercise tһаt іѕ less intense аחԁ longer іח duration іѕ aerobic.

Swimming, cycling, light running, аחԁ walking аrе ѕοmе examples οf aerobic exercises. Tһеѕе exercises ѕһουƖԁ bе аbƖе tο bе done without someone breathing hard. If уου саחחοt carry οח a short conversation wһіƖе working out, уου mау bе moving іt up a level bу anaerobically exercising.

Muscle groups ɡеt extra blood аחԁ oxygen frοm tһе body during аח aerobic exercise session. Halting аƖƖ οf a sudden іח tһе midst οf аח aerobic session іѕ חοt a wise mονе. Tһіѕ саח lead tο dizziness аחԁ muscular cramping.

Aftеr a fаіrƖу intense work out, a сοοƖ οff session іѕ usually a wise іԁеа. Moving іח рƖасе fοr a few minutes іѕ a ɡοοԁ іԁеа іf somebody gets tοο exhausted during a work out session. Anaerobic exercise іѕ different frοm aerobic іח tһаt іt іѕ usually shorter іח time span аחԁ greater іח intensity.

Wіtһ anaerobics tһе body wears down fаѕtеr аחԁ muscles build more quickly. Football, soccer, skiing, basketball, аחԁ weight lifting аrе sports considered anaerobic exercises. Sprinting οr running іѕ another example. Anaerobic exercise wіƖƖ escalate tһе chances οf tһе body being sore.

Working a сеrtаіח group οf muscles fοr a specific amount οf time tο reach уουr target heart rate іѕ tһе point οf aerobic exercise. Tһіѕ exercises tһе heart out better аחԁ һаѕ tһе body expend more calories.

Tһе aerobic curve іѕ something ѕοmе people wіƖƖ οftеח hit. Tһіѕ іѕ wһеח уου bеɡіח working out аחԁ elevate уουr intensity  tο tһе max tһеח ѕƖοw down gradually. Keeping a continuous heart rate іѕ more efficient. Tһе lungs аחԁ heart endure longer аחԁ work more efficiently wһеח tһеу аrе trained. People wһο perform aerobic exercise οח a steady basis wіƖƖ һаνе tο exercise longer tο achieve tһеіr target heart rate аѕ tһеіr stamina increases.

People tһаt аrе οחƖу beginning wіƖƖ achieve tһеіr target heart rate quickly until tһеіr body gets adjusted tο tһе exercise.

Aerobic exercise һаѕ ѕο many benefits tһаt іt іѕ ѕtrаחɡе tο imagine tһаt wе οftеח fail tο take tһе time tο ԁο іt fοr ourselves. It controls аחԁ lowers body fаt, expands ουr whole endurance, gives υѕ more energy, aids ουr resistance tο tiredness, develops ουr muscles, аחԁ increases ουr lean body mass.

Saturday, June 26, 2010

Low Impact Exercise

One benefit of swimming:

Low-impact exercise

When you swim, your body is supported by the water. The water has a much greater density than air, and this limits the speed at which you can move in the water. These factors make swimming one of the best low-impact exercises than can even be practiced when other forms of exercise aren't possible:

  • it can be practiced safely by elderly people
  • swimming can be practiced during the pregnancy
  • it can be practiced as an alternative exercise for injured athletes
  • it can be practiced by overweight people
As the water resistance increases with speed, every swimmer can easily dose the intensity at which he wants to work out.

Dry-land alternative

Friday, June 25, 2010

The Benefits of Swimming

Above some info about it.

Bесаυѕе swimming utilizes аƖƖ tһе muscles іח уουr body, уου wіƖƖ improve уουr strength, flexibility аחԁ posture wһіƖе burning fаt аחԁ improving tһе cardiovascular system’s υѕе οf oxygen. Bесаυѕе tһеrе іѕ חο direct weight οח аחу one joint, such аѕ tһе pressure οf tһе knees due tο running, overweight individuals саח utilize swimming аѕ tһеіr сһοісе οf cardio аחԁ perform аѕ intense a training session аѕ a runner mіɡһt wһіƖе maintaining a lower risk οf injury.

Swimming іѕ аƖѕο a perfect сһοісе οf exercise fοr people recovering frοm injuries οr pregnant woman аѕ tһе buoyancy іח tһе water allows fοr low impact exercise tһаt still contains аƖƖ tһе intensity οf a regular workout.

Another ɡrеаt bonus fοr mаkіחɡ swimming уουr חеw routine іѕ tһе benefit οf stress reduction. It іѕ extremely relaxing bесаυѕе οf tһе release οf pressure οח уουr body, allowing more blood tο circulate throughout tһе body. Yου аƖѕο learn tο change аחԁ regulate уουr breathing wһіƖе іח tһе water wһісһ саח һеƖр reenergize уου аחԁ уουr tired muscles.

Swimming Benefit Both Cardiovascular System and Muscular

Here’s some info.

It’s called resistance training and the weight of your body isn’t there. So therefore you’ll be able to swim without getting as sore at first or by working your heart too hard. Swimming is an excellent sport to lose weight/get toned at any age/size.

It does improve your cardio system and muscular.

How cardio- in a race you try to breathe as little as possible maybe 5 the most in a 50m.
Practice- consist of breathing of 1 breathe in a 25m
also you have to hold your breathe when you go under water, or not you will swallow in some water.

Muscular- most guys swimmers have good abs and hard arms and legs (this info tells you that am a girl of course) because those are the muscles that swimming mostly works on.

Friday, June 18, 2010

Facts About Swimming Therapy

Let’s know about swimming therapy.

Swimming therapy is the use of water and encouragement of swimming for people with disabilities in order that they can benefit from the positive experiences gained through swimming.
In the UK, swimming therapy first began in the late 1940s when James and Phyl McMillan realised the importance of swimming for people with disabilities. They set up a swimming club and developed a 10-point programme for teaching the disabled.
They called this the Halliwick Concept, after the Halliwick School which was a school for girls with physical disabilities.
In 1952, as demand had grown, they set up the Halliwick Association of Swimming Therapy. The number of swimming clubs offering access for those with disabilities increased across the UK and demand also grew overseas.
The Halliwick Concept of swimming therapy is still being taught to this day in the UK and in many countries around the world.

How does swimming therapy work?

The Halliwick Concept of swimming therapy works by using the 10-point programme which was developed in the 1950s. This programme aims to first increase confidence in the water through mental adjustment, then balance control, then movement – three elements which are considered to be essential for motor learning.
The 10 points are:
1.     Mental adjustment.
2.     Disengagement.
3.     Transversal (formerly vertical) rotation control.
4.     Sagittal rotation control.
5.     Longitudinal (formerly lateral) rotation control.
6.     Combined rotation control.
7.     Upthrust.
8.     Balance in stillness.
9.     Turbulent gliding.
10.   Simple progression and a basic stroke.

Thursday, June 17, 2010

Ideal Swim Sessions

Here’s about designing your own ideal swim sessions.

Middle of the week. Watch only pressed the afternoon. It's time for lunch, a few minutes of spare time before returning to work. What could be better use the time for quick swim in the pool? Pool 2 of the terms is the perfect way to replenish the mind, not to mention to go faster in the next race.
These lunch-minute baby-sitting in overtime hours, washing-in-bar, or free time to just be free, valued gemstones. They must be skillfully shape and polished, so that every corner of glitters and sparkles. Should be defined only the most beautiful and precious metals. Every minute spent in the basin should be designed to produce the maximum benefit.

A common belief among multisport athletes is that swim training is very similar to cycling and running. This couldn’t be further from the truth. As a result of this misinformation, millions of continuous laps in the pool are performed every day. Stop! Please stop! Stop on the wall. Stop between sets. Stop on the other wall. Stop in the middle of the pool. Stop between intervals. Just S-T-O-P!

The most time-efficient way to improve swimming speed is to incorporate sets, intervals, drills and various levels of effort into your workout. A “set” is a fixed number of repetitions of a certain distance done at one time. For example: 4×100, 8×50, or 3×300. An “interval” is the period of time between one event and the next, or the amount of time given to complete a swim before starting the next one. For example: 100s on 2:00, 50s on 1:10, or 300s on 4:30. For this article, “drill” will refer to anything that is not freestyle swimming. Pulling, kicking, technique work, other strokes and breath control fall into this category. Finally, some common terms used to designate effort levels in the water are: “race-pace,” “strong,” “cruise,” “aerobic” and “recovery.”

Swimming a well-designed workout will provide the most benefit for every precious minute in the pool. The first stage of all training sessions—and swimming is no exception—is to warm up all the muscle groups. Warmup can start on the pool deck with some light stretching and arm swings. If the water is extremely cold, dry-land warm-up is very important to prevent muscles from seizing up when they are suddenly submerged. An athlete should use the first 400 to 600 yards of a typical 3,000-yard workout as warmup. These laps should be swum without looking at the pace clock or other swimmers; focus only on making slow, smooth strokes with pretty technique.

The second stage of a swim workout is focused on correcting and improving technique. This is where most coaches will assign a drill set. One example of a set is 8×75 yards as 25 kick/25 drill/25 swim. The purpose of a kick drill is to strengthen the legs for a more powerful freestyle kick. Some coaches will designate a specific drill to be used on the second lap. If no details are provided, the swimmer should choose a drill he knows will improve his stroke. The final 25 yards (swim) are where the swimmer tries to correctly put the kick and stroke together.

It is common that a rest interval, for example 30 seconds rest after each 75 yards, will be assigned for the second stage. This type of interval allows each swimmer to complete the set at her own pace. The focus is on correct technique, not speed.

A second drill or technique set might be included if that is the focus of the workout. If the focus is on improving speed or increasing power, the third stage is the main set. A main set should also have a specific goal that the swimmer tries to achieve. Descending time, holding pace, or best average are some examples of a main-set goal. The focus of the main set is to go fast and work hard. This is the part of the workout where swimmers get out of breath and turn red.

During a typical 3,000-yard workout, the main set is between 1,000 and 1,500 yards. Some examples include 4×300 swim on 6:00 (descend time 1-4); 12×100 strong swim (4 on 2:00, 4 on 1:55, 4 on 1:50); 3×150 pull/50 race-pace swim on 4:30. The main set might include pulling, swimming, kicking or a combination.

Another focus of the main set can be breath-control or hypoxic work. Just as hard pulling sets increase upper-body strength, hypoxic breathing sets strengthen the breathing muscles and increase lung capacity. There are a few situations an athlete might find himself in open water swimming where the ability to hold his breath is an advantage such as in diving under waves or being pushed underwater by a competitor. A hypoxic swimming set looks like this: 5×150 swim (3/5/7 breathing pattern by 25). This means the swimmer breathes every third stroke on the first lap, every fifth stroke on the second lap, every seventh on the third lap, and then repeats the cycle to complete a 150-yard swim.

Read more: http://triathlete-europe.competitor.com/2010/06/16/designing-swim-sessions/#ixzz0r9Sd7K1M

Wednesday, June 16, 2010

Babies in Water.

Above about water babies.

LOOK pure enjoyment of the person subject to a 6-month Alfie Lynch, as he carries on his back in the pool with his mother. Water is not afraid to enjoy it.
He is the youngest participant in this Thursday morning adult and child session at West Wood Health Club in Leopardstown, south Dublin, where the instructor Pat Walsh was coaching children in the 10-meter pool.

Alfie’s three-year-old brother, Harry, readily responds to Walsh’s encouragement from the deck to blow bubbles, to put his head back in the water and look at the lights, to splash his hands.

Another pair of siblings, Seán (2) and Patrick Wynne (nine months), are also clearly having fun. Seán is quite prepared to put his face in the water to push a bright orange plastic ball along with his forehead.

“He is quite fearless,” says Seán’s mother, Bríd. “It is a good way to introduce them to water and it is good to meet other kids. They bounce off each other.”

This idea of trying to instil water confidence and swimming skills in children from an early age is becoming increasingly popular. And a recent change in the advice offered by US paediatricians on when children should start swimming lessons is likely to bolster the trend worldwide.

Up to last month, the American Academy of Pediatrics (AAP) did not recommend swimming lessons for children until after their fourth birthday, when they were considered developmentally ready.

This position was based partly on concerns that early swimming training would give parents a false sense of security, making them less likely to ensure their children were adequately supervised around water. Equally, it was believed that reducing toddlers’ fear of water might encourage them to enter the water without supervision.

Now the AAP is saying children as young as one could benefit from swimming lessons. The latest edition of its journal, Pediatrics, quotes research from the Eunice Kennedy Shriver National Institute of Child Health and Human Development, which concludes that swimming lessons do not increase the risk of drowning in one to four year olds and might, in fact, reduce it.

“In light of this new research, it is reasonable for the AAP to relax its policy regarding the age at which children should start learning water-survival skills,” according to the policy statement. “However, the current evidence is insufficient to support a recommendation that all one- to four-year-old children receive swimming lessons.”

The possible benefit of early swimming instruction must be weighed against the potential risks (eg, hypothermia, hyponatremia – also known as water intoxication – infectious illness and lung damage from pool chemicals).

Referring to the growing popularity of water-survival skills programmes for babies under 12 months, it says that although there are anecdotal reports of infants who have “saved themselves”, no scientific study has clearly demonstrated the safety and efficacy of this training for such young children.

Parents should be reminded, it adds, that swimming lessons will not provide “drown-proofing” for children of any age.

Bringing children aged under four to pools is growing in popularity, agrees Roger Sweeney of Irish Water Safety. “It is seen by many parents to have benefits, in that the earlier children start in a pool, the less fear the child experiences later taking classes.”

But he stresses the importance of constant supervision and making sure the water in the pool is warm enough. “Remember that the toddler will not be moving around as much as a typical swimmer.” It is also important that the child wears leak-proof nappies.

There are no issues regarding immunisations for babies going swimming. Dr Brenda Corcoran of the HSE’s National Immunisations Office recommends simply that children are kept up to date with their vaccinations.

Confusion about the safety of bringing a child to a pool straight after vaccination arises, she suggests, from the practice up to the late 1990s of using an oral vaccine against polio, when people had to be careful with the child’s excretions for a while afterwards. This no longer applies.

Good hygiene is always important and parents should also ensure their babies are well before bringing them to a pool.

Four months is “the perfect time” to start introducing babies to swimming pools, according to Swim Ireland. The national governing body for swimming has developed an “aquatic pathway”, which identifies the emotional, cognitive and physical considerations of child development and matches them to the water environment.

Its “Swimathon” programme helps babies learn water skills through colour, music and movement. It includes a parents’ pack, so that the songs and movements can be repeated at home in the bath.

“A child from four months, through to three or four years of age, begins to pick up those basic skills, which they need to take them through to swimming,” says Swim Ireland’s director of education and development, Charlotte Parker.

“At three and a half to four, when the child is more developed, that is when they move into a more rigorous, structured swimming programme.”

Swim Ireland is rolling out a new programme for children aged four to eight that concentrates on aquatic skills rather than distance swimming.

We are trying to completely change parents’ mindset, Parker explains. “When your children go to a swimming lesson, don’t expect to see lengths and lengths being swum – please expect to see fun and games and basic skills.”

Previous programmes focused on trying to teach a child to swim as soon as possible. “That is not the best way of doing it,” says Parker.

“The best way is teaching them aquatic breathing and all the basic fundamentals they need in the water such as propulsion, buoyancy and basic water confidence. The skills then develop into the other disciplines, whether it be water polo, swimming, synchronised swimming, diving, life-saving or whatever they want to do.”

Tuesday, June 15, 2010

Healthy Excersice and Relaxing Swimming

Above some info about benefit of swimming.

Many people enjoy swimming and there are people who believe that it is important to learn how to swim to avoid drowning while there are some who regard swimming as just one of those sports a person can be able to compete. However, many people didn’t realize that there are a lot of health benefits that is being linked to swimming

Swimming is a good exercise wherein you use almost all muscles on the body. Thus, it is a good alternative for gym workouts. Swimming also helps in maintaining the blood pressure as well as the cholesterol level of an individual. This can be of great help to ensure that the heart is being properly taken care of.

In swimming you tend to master the breathing exercises needed in order for you to swim in long hours and long distances. Thus, your endurance and stamina is being pushed to a higher level. This will be very helpful for the lungs. In addition, the risk of having heart attacks, stroke and even diabetes is being reduced drastically.

Swimming is also a good activity to exercise the joints and make it more flexible. Thus, you are boosting your capability to a more strenuous level. Moreover, swimming is a good alternative for land exercises like running, jogging and other activities that may cause damage or add up weight on your knees and joints. Why? Because your weight in water is only 1/10 of your weight while you are in land. Thus, there are less stress and pressure being applied to your knees. And, swimming can burn as much calories as running without getting too exhausted.

It is also advisable for pregnant women to indulge themselves on this activity. Swimming can relieve the pain being experienced by pregnant women, and the elderly as well, which is caused by arthritis and back pains. In addition, joint pains, discomfort and high blood pressure that are being experienced during the time of pregnancy are being relieved as well.

Aside from the physical and health benefits of swimming, do you know that there are also psychological benefits that are being linked to swimming? Well, if you will allow it you can actually swim in a very slow pace without giving much effort for your body to relax and meditate. Put your mind into nothing and just enjoy the movements, you can also do some floating to relax your mind and body.

Having heard of the different benefits of swimming, then what are you waiting for? Indulge yourself into this activity and you will develop a lot of skills like camaraderie, sportsmanship, discipline and time management. That is aside from the fact that you are enjoying yourself and being healthy all at once.

Monday, June 14, 2010

Pregnant women tips to swim

Let’s know about the tips.

Doing sport is very important for pregnant women. This is done in order to stretch and strengthen the muscles that support the weight of pregnancy for more than nine months. This is also able to maintain blood flow to their heart and lungs. As the result, the fetus will also grow normally.

In this case, swimming is the best sport for pregnant women. Since the body weight is supported by the water, this sport does not burden pregnant women. Thus, it is recommended for those who are pregnant to do this sport.

When is the best time to start swimming for pregnant women? For this matter, if you have never experienced swimming before, you can swim in the first trimester in stages from mild to severe. You can start it by holding the pool wall and train your feet to pedal in the water. However, there are some sources that say that if a pregnant woman has never swum before, they could do swimming in the second trimester of the pregnancy.

The time spent for the swimming itself is gradual. It ranges from 5 minutes up to 20 minutes. Additionally, if you want to swim, you have to do the warming up for 5 - 10 minutes. This is done in order to not get the interference when swimming like cramping, pain and others. Additionally, after swimming you also have to do the cooling process. And the temperature of water that is used for swimming is between 18 - 25 Degrees Celsius.

The benefit of this water sport is to train flexibility and strength of hips and thighs muscles, abdomen and spine that are necessary during the pregnancy and delivery. With these muscles, pregnant women feel the lightness in carrying a fetus in her stomach. The weight that is carried by a pregnant woman can affect the curvature of the spine that can cause spinal pain. Therefore, swimming is very helpful for pregnant women.

Furthermore, swimming is also included to mild type of aerobic exercise. This means that the pool will help pregnant women in increasing their body's ability to process and use oxygen that is necessary for them and their fetuses. Blood flow to the heart and lungs become more fluent, so the blood can flow to the fetal organs.

Besides, this type of sport also helps to improve the circulation of oxygen, increase muscle strength and build endurance. This exercise provides benefit to the muscles, especially the heart muscles. Swimming will also burn calories, so the weight of the pregnant women becomes excessive. In addition, with swimming they will also quickly get tired, thus they will be able to get sleep better and they will be able to cope with physical and emotional changes better during their pregnancy and reduce the risk of accidents. And the most important, they will get the easiness in having delivery.

Sunday, June 13, 2010

Benefits for children

There’s a lot of benfit while swimming.

The movements that are done during the swimming will be very useful for their body. They will feel the freedom of moving, they will get better condition of heart and lungs, they will be stronger, and they will get good body postures since the fluent of blood circulation in their body. They will grow as children whose heights are very favorable.

heir body immune will be higher compared with children who do not like swimming or doing exercises. Additionally, swimming can be a way to build their personality. This is because children who learn to swim will grow as confident, happy, dependent, and adaptable children.

Another benefits that can be taken from swimming is that the movements that children make during swimming is predicted to be able to stimulate their edge nerves of their brain.

Finally, do not forget to accompany your children when they are swimming. This is because the most important thing for their growing is your intimate relationship with your children. The intimate between you and your children will be very valuable when they are adult. Thus, spend your time with your children. One of the ways is by swimming together with them.

Monday, June 7, 2010

Whole body workout while swimming

Above the health benefit of swimming.

The  benefit of swimming is that it is a whole body workout. Indeed, to swim for any sizable amount of time, you need to engage all the limbs or you risk to be quickly exhausted. As a consequence, all the muscles in your body are mobilized for locomotion.

You will get an even better workout if you swim several swim strokes because you will mobilize the muscles in several different ways.

Finally, as swimming engages all limbs in different kinds of motions, it promotes flexibility of the joints.

Sunday, June 6, 2010

Why swimming are good excercise?

Here are 5 benefit of swimming.

In addition to swimming to lose weight, just jump into the water. This in itself is not bad used. But here are some other little more time. (For example, you know that it will not be as strong the next day?

  1. It's a good alternative for strength training: Cup your hands while swimming or use devices such as swim paddles (many are like webbed gloves) to increase resistance.
  2. It provides an aerobic workout for people who find running too jarring on their joints. (Keep in mind: Your heart rate may not reflect intensity the same way it does on land. It can be as much as 17 beats per minute slower, in part due to water's buoyancy and cooling effects.)
  3. It will probably not leave you injured or make your muscles sore because water reduces your weight by over 90 percent.
  4. You can achieve long-term flexibility because you can move your joints through a wider range of motion. (When stretching on land, certain muscles may have to restrict their movement to maintain posture or joint position.)
  5. It's a fun place to feel like a kid again. A water class can leave you surprisingly calm, yet energetic.
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