Do swim diapers or swim pants prevent fecal matter from entering the water?
Not likely. Swim diapers are unlikely to prevent diarrhea (which may contain germs) from leaking into the pool.
Even though diapers or swim pants may hold in some feces, they are not leak proof and can still contaminate the pool water. Therefore, it is recommended that you change your child often and make frequent trips to the toilet.
Swim diapers or pants are not a remedy for frequent diaper changing.
What should I do if I see fecal matter in the pool? Immediately notify the pool attendant or lifeguard.
Pool staff should ask swimmers to leave the water immediately. The pool water may be tested and the chlorine levels raised, depending on the policy and initial chlorine level at the pool.
The wait between the closing and re-opening of the pool can be frustrating. Be supportive of pool management as the pool is closed to prevent the spread of recreational water illnesses (RWIs), which can make you and your family sick.
Should I think the water is safe if I don't see fecal matter in the pool?
No. Just because you can't see these germs doesn't mean that they are not present.
Even the best-maintained pools can spread illness. Therefore, the safest pools are pools that are not only well maintained, but also have the commitment of all patrons to practice healthy swimming behaviors.
Remember, chlorine does kill all germs, but it takes time. Some germs can live for hours to several days in swimming pools. Be aware that as a swimmer, you play a crucial role in preventing recreational water illnesses (RWIs).
How can I protect myself, my family, and others from getting sick?
Healthy swimming behaviors are needed to protect you and your kids from RWIs and will help stop germs from getting in the pool in the first place.
Here are six "P-L-E-As" that promote Healthy Swimming:
Three "P-L-E-As" for Everyone
# PLEASE don't swim when you have diarrhea...this is especially important for kids in diapers. You can spread germs into the water and make other people sick.
# PLEASE wash your hands with soap and water after using the toilet or after changing diapers. You can protect others by realizing that germs on your body end up in the water.
Three "P-L-E-As" for Parents with Young Kids
Follow these "P-L-E-As" to protect your child and others from getting sick and to help keep RWIs out of your community:
# PLEASE take your kids on bathroom breaks often. Waiting to hear "I have to go" may mean that it's too late.
# PLEASE change diapers in a bathroom and not at poolside. Germs can spread to surfaces and objects in and around the pool and spread disease.
# PLEASE wash your child thoroughly (especially the rear end) with soap and water before swimming. We all have invisible amounts of fecal matter on our bottoms that could end up in the pool.
16 April 2007
Do You Really Want A Horizon Treadmill?
The Horizon treadmill company are probably best known for producing a good treadmill package that is easily affordable by even those would-be exercisers on a tight budget.
With a range of features that you might expect to see on higher priced fitness equipment, a Horizon treadmill offers you a great treadmill workout without breaking the bank to achieve it.
They are available in a range of models, with price tags that range from well under a thousand dollars right up to the two thousand dollar mark. Consumers who have enjoyed the budget end of the Horizon treadmill range might think about investing in a higher spec model, to try to match their treadmill workout to their ever improving fitness levels, but reviewers would advise against such a switch, the Horizon treadmill is a favorite in the budget category, but treadmill ratings suggest that if you are looking to spend a little more to achieve the treadmill workout you want then another choice might be more appropriate.
Though the features offered on the lower price Horizon treadmill type are second to none for a budget treadmill, the experts say that the improvements you might expect to find on a more expensive Horizon treadmill simply arent up to scratch.
So what do you get with a Horizon treadmill? A range of features, including an easy fold system, shock absorption technology and a fan to help keep you cool while you avail of one of the pre-programmed or customizable treadmill workouts the Horizon line have to offer.
But as reviewers are quick to point out, it is not the features included in the Horizon treadmill that are under scrutiny, these are almost uniformly agreed to offer a great treadmill workout to anyone who purchases a Horizon.
Rather it is the possibility of what might be sacrificed in the Horizon treadmill to offer these features at a budget price, namely the quality of the Horizon parts and the long-term durability of the treadmill as a whole.
The upside to this criticism of the reliability of the treadmill workout offered by a Horizon machine is that consumer reviews rate the customer service offered by the Horizon team as exemplary.
Speedy and courteous, it seems that dealing with any flaw in the Horizon treadmill is not as fraction as painful as consumers frequently report their dealings with other treadmill manufacturers.
So if you are looking for a budget treadmill workout with all the trimmings, then a Horizon treadmill might just be the way for you to go. But if you want to upgrade down the line, choose another treadmill brand.
With a range of features that you might expect to see on higher priced fitness equipment, a Horizon treadmill offers you a great treadmill workout without breaking the bank to achieve it.
They are available in a range of models, with price tags that range from well under a thousand dollars right up to the two thousand dollar mark. Consumers who have enjoyed the budget end of the Horizon treadmill range might think about investing in a higher spec model, to try to match their treadmill workout to their ever improving fitness levels, but reviewers would advise against such a switch, the Horizon treadmill is a favorite in the budget category, but treadmill ratings suggest that if you are looking to spend a little more to achieve the treadmill workout you want then another choice might be more appropriate.
Though the features offered on the lower price Horizon treadmill type are second to none for a budget treadmill, the experts say that the improvements you might expect to find on a more expensive Horizon treadmill simply arent up to scratch.
So what do you get with a Horizon treadmill? A range of features, including an easy fold system, shock absorption technology and a fan to help keep you cool while you avail of one of the pre-programmed or customizable treadmill workouts the Horizon line have to offer.
But as reviewers are quick to point out, it is not the features included in the Horizon treadmill that are under scrutiny, these are almost uniformly agreed to offer a great treadmill workout to anyone who purchases a Horizon.
Rather it is the possibility of what might be sacrificed in the Horizon treadmill to offer these features at a budget price, namely the quality of the Horizon parts and the long-term durability of the treadmill as a whole.
The upside to this criticism of the reliability of the treadmill workout offered by a Horizon machine is that consumer reviews rate the customer service offered by the Horizon team as exemplary.
Speedy and courteous, it seems that dealing with any flaw in the Horizon treadmill is not as fraction as painful as consumers frequently report their dealings with other treadmill manufacturers.
So if you are looking for a budget treadmill workout with all the trimmings, then a Horizon treadmill might just be the way for you to go. But if you want to upgrade down the line, choose another treadmill brand.
Elliptical Exercise Equipment : What To Look For When Buying
Are you considering in buying elliptical exercise equipment?
There are so many different brands and types of ellipticals out there - it can get confusing! How do you know which one is best for you and how do you avoid buying a lemon?
In order to keep things simple and have the very best buying experience, here are 3 key tips to help you choose the best elliptical exercise equipment:
1. Price
If you want a quality elliptical trainer, be prepared to spend at least $800. Why? Because most ellipticals under this price point just aren't built to stand up over the long haul.
Example: My $400 elliptical that I bought from a department store several years back lasted 3 months - 4 if you count the last month it was used as a clothes hanger in my living room.
After 3 months it developed a loud squeaking noise that couldn't be fixed - no matter how long or hard my handyman husband worked on it.
If I'd been smart enough to spend a bit more, I'd probably still have the elliptical today. In the end it was a huge waste of money and time.
So the bottom line is this: If you're really serious about getting in shape, you deserve to invest in a piece of exercise equipment that's going to last you - so be ready to spend a bit more on your elliptical trainer. If you consider how long the elliptical will last you, you actually SAVE money over the long term.
2. Who Are You Buying It From?
While there are lots of places the sell elliptical exercise equipment - both online and off, make sure they have several years of experience and a solid return policy. If a company has experience selling elliptical equipment, this will make your transaction (and shipping) go much more smoothly.
A solid return policy also gives you peace of mind when buying your elliptical. For example, even if you try your elliptical out in a store, you might get it home and find that after a week it strains your arms or hurts your hips.
You want to know that you can return your elliptical without a hassle. Many specialty fitness stores will offer some kind of return policy and most experienced online elliptical stores also offer you a standard 30 day return policy.
But it's always important to check before you buy.
3. Upper Body Arms
The beauty of an elliptical trainer is that it offers you a total body workout. Whereas treadmills and recumbent bikes tend to work mainly the lower body only, ellipticals offer you a chance to burn calories and build strength using upper body arm handles.
This means more calories burned in less time. Surprisingly enough however, not all elliptical trainers offer upper body arms with their units.
Make sure you choose an elliptical with upper body workout arms included if this is an option you want. It usually won't cost you extra to have upper body arms however one note of caution:
Many of the cheaper ellipticals don't necessarily have the coordination between the arms and legs exactly right. This can result in injury or a less efficient workout.
Rule of Thumb: You should not have to lean over to use the upper body arms.
So there are three things to consider when buying elliptical exercise equipment. Keep these things in mind and you'll save yourself time and loads of frustration!
There are so many different brands and types of ellipticals out there - it can get confusing! How do you know which one is best for you and how do you avoid buying a lemon?
In order to keep things simple and have the very best buying experience, here are 3 key tips to help you choose the best elliptical exercise equipment:
1. Price
If you want a quality elliptical trainer, be prepared to spend at least $800. Why? Because most ellipticals under this price point just aren't built to stand up over the long haul.
Example: My $400 elliptical that I bought from a department store several years back lasted 3 months - 4 if you count the last month it was used as a clothes hanger in my living room.
After 3 months it developed a loud squeaking noise that couldn't be fixed - no matter how long or hard my handyman husband worked on it.
If I'd been smart enough to spend a bit more, I'd probably still have the elliptical today. In the end it was a huge waste of money and time.
So the bottom line is this: If you're really serious about getting in shape, you deserve to invest in a piece of exercise equipment that's going to last you - so be ready to spend a bit more on your elliptical trainer. If you consider how long the elliptical will last you, you actually SAVE money over the long term.
2. Who Are You Buying It From?
While there are lots of places the sell elliptical exercise equipment - both online and off, make sure they have several years of experience and a solid return policy. If a company has experience selling elliptical equipment, this will make your transaction (and shipping) go much more smoothly.
A solid return policy also gives you peace of mind when buying your elliptical. For example, even if you try your elliptical out in a store, you might get it home and find that after a week it strains your arms or hurts your hips.
You want to know that you can return your elliptical without a hassle. Many specialty fitness stores will offer some kind of return policy and most experienced online elliptical stores also offer you a standard 30 day return policy.
But it's always important to check before you buy.
3. Upper Body Arms
The beauty of an elliptical trainer is that it offers you a total body workout. Whereas treadmills and recumbent bikes tend to work mainly the lower body only, ellipticals offer you a chance to burn calories and build strength using upper body arm handles.
This means more calories burned in less time. Surprisingly enough however, not all elliptical trainers offer upper body arms with their units.
Make sure you choose an elliptical with upper body workout arms included if this is an option you want. It usually won't cost you extra to have upper body arms however one note of caution:
Many of the cheaper ellipticals don't necessarily have the coordination between the arms and legs exactly right. This can result in injury or a less efficient workout.
Rule of Thumb: You should not have to lean over to use the upper body arms.
So there are three things to consider when buying elliptical exercise equipment. Keep these things in mind and you'll save yourself time and loads of frustration!
15 April 2007
Debunking Yourself From The Top 5 Fitness Myths
There are lots of myths that surround the fitness and exercise field that have no real basis in fact or reality. But they persist anyway, and unfortunately many accept these misconceptions as fact, sometimes even causing harm to their body as a result.
So let's debunk the top 5 fitness myths now.
1. No pain, No Gain Has Been A Common Mantra Heard
No doubt it has it's roots in the truth that you have to push your body when exercising or it does no real good. However to take that to the extreme where you don't feel that you have gotten a good workout unless pain is involved is just not true.
In fact, the opposite is true. Pain is your body's way of telling you that something you are doing is not right and it usually warns you before major injury happens. So heed the warnings.
Realize that some mild discomfort may be experienced when you push your body beyond it's current capacity, but when you go to the point of pain you have gone too far.
2. Weight training for women will make them look like Arnold Schwarzenegger.
It's just not true. Women have a completely different physical makeup than men, that emphasizes more fat deposits and less muscle mass. It's simply not possible for a normal woman to produce huge muscles by weight training alone.
Instead weight training can help strengthen and condition women, improving overall stamina. So don't listen to the myth, some form of weight training is beneficial for everyone.
3. Many exercises have heard that you need to workout on an empty stomach to burn more calories.
Again this is just not true. Burning calories has absolutely nothing to do with what is in your stomach at the time when you work out.
Burning calories is tied to the length and intensity of your workout. In fact, if you engage in an intense workout on an empty stomach you could risk dizziness and fainting from not having enough energy to keep up with the muscle demand.
That's why it's often a good idea to have a small carb snack 10-15 minutes before your workout.
4. A person has belly fat because their stomach muscles are weak.
It may be true that their stomach muscles are weak, but belly fat, as well as all fat, is put on the body by overeating and little exercise to burn it off.
In other words, you can do all the stomach crunches you want and still not have a flat stomach if you are still eating too much and not burning those calories efficiently.
5. Another Myth - Protein Builds Muscle.
What actually builds muscle is working your muscles out regularly. Protein is good to have in the diet but too much of it can actually be detrimental and cause health problems. So if you want to grow your muscle mass do what works, work out longer and more intensely.
Understanding the popular fitness myths can help you focus on the real truths of exercise instead and get the results that you really want.
So let's debunk the top 5 fitness myths now.
1. No pain, No Gain Has Been A Common Mantra Heard
No doubt it has it's roots in the truth that you have to push your body when exercising or it does no real good. However to take that to the extreme where you don't feel that you have gotten a good workout unless pain is involved is just not true.
In fact, the opposite is true. Pain is your body's way of telling you that something you are doing is not right and it usually warns you before major injury happens. So heed the warnings.
Realize that some mild discomfort may be experienced when you push your body beyond it's current capacity, but when you go to the point of pain you have gone too far.
2. Weight training for women will make them look like Arnold Schwarzenegger.
It's just not true. Women have a completely different physical makeup than men, that emphasizes more fat deposits and less muscle mass. It's simply not possible for a normal woman to produce huge muscles by weight training alone.
Instead weight training can help strengthen and condition women, improving overall stamina. So don't listen to the myth, some form of weight training is beneficial for everyone.
3. Many exercises have heard that you need to workout on an empty stomach to burn more calories.
Again this is just not true. Burning calories has absolutely nothing to do with what is in your stomach at the time when you work out.
Burning calories is tied to the length and intensity of your workout. In fact, if you engage in an intense workout on an empty stomach you could risk dizziness and fainting from not having enough energy to keep up with the muscle demand.
That's why it's often a good idea to have a small carb snack 10-15 minutes before your workout.
4. A person has belly fat because their stomach muscles are weak.
It may be true that their stomach muscles are weak, but belly fat, as well as all fat, is put on the body by overeating and little exercise to burn it off.
In other words, you can do all the stomach crunches you want and still not have a flat stomach if you are still eating too much and not burning those calories efficiently.
5. Another Myth - Protein Builds Muscle.
What actually builds muscle is working your muscles out regularly. Protein is good to have in the diet but too much of it can actually be detrimental and cause health problems. So if you want to grow your muscle mass do what works, work out longer and more intensely.
Understanding the popular fitness myths can help you focus on the real truths of exercise instead and get the results that you really want.
Buying A Treadmill - 3 Essential Tips
If you're buying a treadmill, chances are you've done lots of research already. You probably know exactly what makes up a high quality treadmill and have an idea of which features you want in your unit.
But even with this knowledge many people still fall prey to slick treadmill deals that end up costing them in the long run. In order to keep that from happening to you, here are 3 essential buying tips to make sure you choose the very best treadmill for you.
#1) Not All Treadmill Brands Are Created Equal
I recently had a gentleman e-mail me asking for advice on which treadmill he should buy.
He had narrowed it down to 3 choices:
Brand A: 2.5 HP motor $999
Brand B: 1.75 HP motor $899
Brand C: 2.0 HP motor $1099
He asked me which treadmill I would buy. He was clearly leaning towards Brand A.
This was the natural choice for most people and it makes sense: get the most for the least. Or get the most motor power for the least amount of money.
However, my answer surprised him. I told him if it were my choice, I would go with Brand C for $1099. Here's why:
Although the motor power is lower than Brand A and the price is higher, Brand C makes an overall better treadmill. Why?
Brand C has a reputation for making high quality treadmills and backing them up with extensive warranties, including a lifetime warranty on the motor.
It can afford to give such lengthy warranties because it knows that it makes a quality product that probably WON'T break down - even over a lifetime.
Brand A on the other hand offers a 90-day motor warranty. What does that tell you about the quality of parts?
Although motor power is a good feature to consider when buying a treadmill - you have to be careful. Look at it in the context of the whole treadmill - including the brand.
Not all treadmill brands are created equal. Some treadmill brands use extremely high quality materials. Others well, don't.
Make sure to look beyond just the bare numbers when choosing a treadmill. Look at the whole picture to find the best treadmill for you.
#2) Don't Always Believe What The Salesperson Tells You
Get it in writing. This isn't to put down any salesperson - but they are human.
They do make mistakes, and sometimes this can end up costing you. I had another lady e-mail me asking for advice on choosing a treadmill.
She'd narrowed it down to several and was leaning towards one in particular (let's call it Treadmill X). She had been told by a salesperson in the store that this Treadmill X (for $899) came with a lifetime warranty on the motor.
This lady was smart. She was looking at the whole treadmill picture. The price was excellent. The motor power was average (1.75 HP). And who can pass up a lifetime motor warranty?
But wait a minute. I was fairly familiar with this treadmill brand and knew something was off.
This particular treadmill brand never gives lifetime motor warranties - ever. Not even on their commercial treadmills. So why would they offer a lifetime motor warranty on one of their economy treadmills?
I voiced my concerns to her and wasn't surprised to hear back a couple of days later that the salesperson had actually been mistaken about the lifetime warranty.
If she had bought this treadmill simply based on what the salesperson said, she might have gotten a nasty surprise - especially since this particular treadmill brand is known for being extremely costly to repair.
Don't always trust what the salesperson says. Make sure to get it in writing before you buy!
#3 Forget the Price Tag - Look at the REAL Price Of The Treadmill
Price is probably one of the most important factors when buying a treadmill. But sometimes the price of the treadmill can be misleading.
For example, let's say you're looking at Brand A in a store with a price of $799. Pretty good price right?
A much better deal than Brand B - sold online - at $999.
But look closer at Brand A. Brand A only comes with a 90 day parts and labor warranty so you need to buy added coverage. You pay $50 for a 2 year extended motor warranty.
So Brand A's total cost is now $849 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty already included)
Overall, you figure that Brand A is still the better deal since it's cheaper.
But look closer. You need to pay shipping costs for Brand A. Shipping costs from most stores usually run you about $150.
Brand B, since it is sold online offers free shipping (most online treadmill sellers do).
So Brand A's total cost is now $998 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty)
With Brand A, $799 has gone to buy the treadmill, $50 has gone to buy the warranty and $150 has gone into shipping.
With Brand B, $999 has gone to buy the treadmill (warranty included).
So which treadmill do you think actually gives you the most value for your money?
And don't forget that many online treadmill stores don't charge sales tax. The store that sells Brand A does. That technically makes Brand A MORE expensive than Brand B.
So when comparing treadmills, make sure to consider the TOTAL COST of each treadmill before you buy.
By keeping these 3 tips in mind when purchasing a treadmill:
- Not all treadmill brands are created equal
- Don't believe what the salesperson tells you - get it in writing and...
- Look at the REAL price of the treadmill
you'll be well on your way to choosing the best treadmill investment for you.
But even with this knowledge many people still fall prey to slick treadmill deals that end up costing them in the long run. In order to keep that from happening to you, here are 3 essential buying tips to make sure you choose the very best treadmill for you.
#1) Not All Treadmill Brands Are Created Equal
I recently had a gentleman e-mail me asking for advice on which treadmill he should buy.
He had narrowed it down to 3 choices:
Brand A: 2.5 HP motor $999
Brand B: 1.75 HP motor $899
Brand C: 2.0 HP motor $1099
He asked me which treadmill I would buy. He was clearly leaning towards Brand A.
This was the natural choice for most people and it makes sense: get the most for the least. Or get the most motor power for the least amount of money.
However, my answer surprised him. I told him if it were my choice, I would go with Brand C for $1099. Here's why:
Although the motor power is lower than Brand A and the price is higher, Brand C makes an overall better treadmill. Why?
Brand C has a reputation for making high quality treadmills and backing them up with extensive warranties, including a lifetime warranty on the motor.
It can afford to give such lengthy warranties because it knows that it makes a quality product that probably WON'T break down - even over a lifetime.
Brand A on the other hand offers a 90-day motor warranty. What does that tell you about the quality of parts?
Although motor power is a good feature to consider when buying a treadmill - you have to be careful. Look at it in the context of the whole treadmill - including the brand.
Not all treadmill brands are created equal. Some treadmill brands use extremely high quality materials. Others well, don't.
Make sure to look beyond just the bare numbers when choosing a treadmill. Look at the whole picture to find the best treadmill for you.
#2) Don't Always Believe What The Salesperson Tells You
Get it in writing. This isn't to put down any salesperson - but they are human.
They do make mistakes, and sometimes this can end up costing you. I had another lady e-mail me asking for advice on choosing a treadmill.
She'd narrowed it down to several and was leaning towards one in particular (let's call it Treadmill X). She had been told by a salesperson in the store that this Treadmill X (for $899) came with a lifetime warranty on the motor.
This lady was smart. She was looking at the whole treadmill picture. The price was excellent. The motor power was average (1.75 HP). And who can pass up a lifetime motor warranty?
But wait a minute. I was fairly familiar with this treadmill brand and knew something was off.
This particular treadmill brand never gives lifetime motor warranties - ever. Not even on their commercial treadmills. So why would they offer a lifetime motor warranty on one of their economy treadmills?
I voiced my concerns to her and wasn't surprised to hear back a couple of days later that the salesperson had actually been mistaken about the lifetime warranty.
If she had bought this treadmill simply based on what the salesperson said, she might have gotten a nasty surprise - especially since this particular treadmill brand is known for being extremely costly to repair.
Don't always trust what the salesperson says. Make sure to get it in writing before you buy!
#3 Forget the Price Tag - Look at the REAL Price Of The Treadmill
Price is probably one of the most important factors when buying a treadmill. But sometimes the price of the treadmill can be misleading.
For example, let's say you're looking at Brand A in a store with a price of $799. Pretty good price right?
A much better deal than Brand B - sold online - at $999.
But look closer at Brand A. Brand A only comes with a 90 day parts and labor warranty so you need to buy added coverage. You pay $50 for a 2 year extended motor warranty.
So Brand A's total cost is now $849 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty already included)
Overall, you figure that Brand A is still the better deal since it's cheaper.
But look closer. You need to pay shipping costs for Brand A. Shipping costs from most stores usually run you about $150.
Brand B, since it is sold online offers free shipping (most online treadmill sellers do).
So Brand A's total cost is now $998 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty)
With Brand A, $799 has gone to buy the treadmill, $50 has gone to buy the warranty and $150 has gone into shipping.
With Brand B, $999 has gone to buy the treadmill (warranty included).
So which treadmill do you think actually gives you the most value for your money?
And don't forget that many online treadmill stores don't charge sales tax. The store that sells Brand A does. That technically makes Brand A MORE expensive than Brand B.
So when comparing treadmills, make sure to consider the TOTAL COST of each treadmill before you buy.
By keeping these 3 tips in mind when purchasing a treadmill:
- Not all treadmill brands are created equal
- Don't believe what the salesperson tells you - get it in writing and...
- Look at the REAL price of the treadmill
you'll be well on your way to choosing the best treadmill investment for you.
Swimming Help for Swimmers
Swimmers - Getting Started Swimming
So, you want to improve your swimming ability or swim competitively, but aren't sure about the next step - or you have taken time off and want to "get back in the swim?"
How should you start, and once you do, what next? Here are a few things to keep in mind as you splash through the pool
Establish a few swimming goals. Set realistic, challenging steps to help you meet your objectives. What do you want to accomplish? Improved fitness? Racing ability?
Alternate workout opportunities for cross training? A faster (or easier) first leg for your triathlon? Set goals for each workout; what do you want to get done today?
If possible, find a local team. It may be an other type of team. Finding one that works for you can be a big plus for getting into the swimming routine.
Besides the help that a little peer pressure provides, it can give you other sources of input as you develop and some social interaction to avoid monotony.
If you don't find a team that fits your needs, at least find a pool. You can easily succeed on your own - stay focused on your goals and pack your workout gear the night before - this really helps the "I forgot it" self excuse.
If you have a choice, find both an indoor and outdoor pool to prevent interruptions in your routine due to inclimate weather.
Determine a weekly training schedule. You will need to plan three to five 30 to 60 minute workouts each week (not including the time you spend changing into your suit or talking with the lifeguards).
Do you want to work out at the same time each day, or vary your schedule? You might schedule longer workouts as you improve or if required by your goals.
Gather the tools of the trade. You will want comfortable goggles, several competitive style suits (baggy trunks are good for the beach, but are like wearing hiking boots for a run), a waterproof wristwatch, and a swim cap (to keep your hair off of your face or to keep warm).
Often, workout gear, such as kick boards, pull buoys, flippers, and hand paddles are available at the pool. Eventually, you may want to purchase these items for yourself, after you try several different styles to find what "suits" you best!
Write a workout (if you are on a team, this may be done for you by your coach). You can design your own workout or borrow ideas from someone else. You will usually accomplish more if you write down a specific workout and follow it. You may even make a season or yearly plan, and base your daily workouts on those guidelines.
Your first workouts should be easy, as you build base mileage and work on your technique through the use of stroke drills. Include at least an adequate warm-up, main work set, and cool down. There will always be days when you want to get in and "just swim a few laps." This is fine - just be sure to get in the pool regularly.
Get started (remember, as with any exercise routine, make sure that you are in an adequate state of health to take part. If in doubt, check with your physician). As you progress, keep track of your accomplishments in a training diary.
Also remember to follow some simple rules of etiquette - swim counterclockwise in your lane, stay off of the person's feet in front of you, and if you need to spit, use the gutter!
Now that you are in shape, you may want to compete. There are many possibilities. A few are Masters, Age Group, Park and Recreation, Open water, and Postal competitions.
Find meets and choose races based on the goals you have set.
They should present a slight challenge at first. As you gain experience and confidence, move up to increasingly more challenging events. This will keep you moving forward as you develop your swimming fitness.
Readers' Comments
So, you want to improve your swimming ability or swim competitively, but aren't sure about the next step - or you have taken time off and want to "get back in the swim?"
How should you start, and once you do, what next? Here are a few things to keep in mind as you splash through the pool
Establish a few swimming goals. Set realistic, challenging steps to help you meet your objectives. What do you want to accomplish? Improved fitness? Racing ability?
Alternate workout opportunities for cross training? A faster (or easier) first leg for your triathlon? Set goals for each workout; what do you want to get done today?
If possible, find a local team. It may be an other type of team. Finding one that works for you can be a big plus for getting into the swimming routine.
Besides the help that a little peer pressure provides, it can give you other sources of input as you develop and some social interaction to avoid monotony.
If you don't find a team that fits your needs, at least find a pool. You can easily succeed on your own - stay focused on your goals and pack your workout gear the night before - this really helps the "I forgot it" self excuse.
If you have a choice, find both an indoor and outdoor pool to prevent interruptions in your routine due to inclimate weather.
Determine a weekly training schedule. You will need to plan three to five 30 to 60 minute workouts each week (not including the time you spend changing into your suit or talking with the lifeguards).
Do you want to work out at the same time each day, or vary your schedule? You might schedule longer workouts as you improve or if required by your goals.
Gather the tools of the trade. You will want comfortable goggles, several competitive style suits (baggy trunks are good for the beach, but are like wearing hiking boots for a run), a waterproof wristwatch, and a swim cap (to keep your hair off of your face or to keep warm).
Often, workout gear, such as kick boards, pull buoys, flippers, and hand paddles are available at the pool. Eventually, you may want to purchase these items for yourself, after you try several different styles to find what "suits" you best!
Write a workout (if you are on a team, this may be done for you by your coach). You can design your own workout or borrow ideas from someone else. You will usually accomplish more if you write down a specific workout and follow it. You may even make a season or yearly plan, and base your daily workouts on those guidelines.
Your first workouts should be easy, as you build base mileage and work on your technique through the use of stroke drills. Include at least an adequate warm-up, main work set, and cool down. There will always be days when you want to get in and "just swim a few laps." This is fine - just be sure to get in the pool regularly.
Get started (remember, as with any exercise routine, make sure that you are in an adequate state of health to take part. If in doubt, check with your physician). As you progress, keep track of your accomplishments in a training diary.
Also remember to follow some simple rules of etiquette - swim counterclockwise in your lane, stay off of the person's feet in front of you, and if you need to spit, use the gutter!
Now that you are in shape, you may want to compete. There are many possibilities. A few are Masters, Age Group, Park and Recreation, Open water, and Postal competitions.
Find meets and choose races based on the goals you have set.
They should present a slight challenge at first. As you gain experience and confidence, move up to increasingly more challenging events. This will keep you moving forward as you develop your swimming fitness.
Readers' Comments
13 April 2007
What's Good About Swimming?
Swimming is a healthy activity with both physical and mental benefits. Increase your fitness with water exercise, be it lap swimming or water aerobics; besides the benefits to your heart, lungs, and muscles, you will feel better about yourself.
Take a break from your hectic daily schedule and enjoy playing at the beach on a hot summer day. Being able to swim also enhances your enjoyment of other recreational activities like , scuba diving, sailing, or rafting, even going to the beach.
Swimming is probably the most nearly perfect form of exercise. It is non-weight bearing and imposes no stress on the bones and joints; it improves cardiovascular conditioning; it is an effective weight-control exercise -- one hour of swimming burns about as many calories as running six miles in one hour; and it is a form of meditation that helps calm the nerves.
Swimming also uses most of the major muscle groups, and strengthens both the upper and lower body.
Be aware of the depth of the water and any potential hazards before going in. Know where the pool ladder and steps are. When swimming in the ocean or lakes, watch for rocks, pollution, currents, and sudden changes in water temperature.
Never swim alone, regardless of your skill level. Since pool chemicals can irritate and dry the skin, shower immediately after swimming and apply moisturizing lotion.
As you swim, think about a straight line from head to hips to legs. All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water. The timing of your breathing affects your alignment and also, to some extent, the path of your arms.
Keep your head straight down as you swim; roll your body both ways, even if you only breathe on one side; don't overkick or you will tire out your legs.
Alternate different strokes within the same workout to reduce boredom and work different muscle groups.
Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient, and will help relieve muscle soreness.
After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by 2 minutes every third session.
Then add in a set of 10 sprints of about 50 yards each. Rest for about 30 seconds in between sprints.
Do a total-body conditioning program. It is extremely important to strengthen the rotator cuff muscles to keep the shoulder joint tight, so make shoulder-strengthening exercises part of your regular workout routine.
Free weights allow you to isolate the rotator cuff muscles better than exercise machines.
Drink plenty of fluids before and after your workout. It's easy to become dehydrated, even during water workouts.
Swimming is good exercise (that's obvious). Swimming is a lifetime sport that benefits the body and the whole person!
But what is it that makes swimming good, specifically? That depends on what you are trying to accomplish.
Swimming is a healthy activity that can be continued for a lifetime - and the health benefits swimming offers for a lifetime are worth the effort it takes to get to the pool.
Why do you swim? For the health benefits to your heart and lungs?
For the chance to be with some of your friends at the pool? Because, in your case, running everyday hurts?
Because you like the feeling of floating and sliding through the water? Or is it something else?
If you are looking for a break from the heat of the summer, then a dip in the water is exactly what you need; swimming is a way for you to cool off.
It fills a wonderful recreational need for individuals and families, from beach and pool fun to water parks.
Maybe you are a runner, training on a regular basis, and want to find an activity that keeps your heart rate up but takes some of the impact stress off of your body. Perhaps you have been doing some other form of land exercise, and now an injury prevents you from putting weight on a knee or ankle.
Swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your body pounding you with each move.
Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Before a land workout, you can use the pool for a warm-up session.
Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.
Swimming does burn calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,600 meters), then you will be using about 900 calories in one hour.
However, many swimmers do not swim that quickly, and many cannot swim for that distance or duration.
Spending time in a group workout, whether water aerobics or a master's swim practice, is a great social outlet. Exchanging stories, challenging each other, and sharing in the hard work make swimming with others a rewarding experience.
There are other psychological benefit to swimming, if you allow it to occur.
Relax and swim with a very low effort. Let your mind wander, focusing on nothing but the rhythm of your stroke.
This form of meditation can help you gain a feeling of well-being, leaving your water session refreshed and ready to go on with the rest of your day. Many swimmers find an in-direct benefit form swimming.
They develop life skills such as sportsmanship, time-management, self-discipline, goal-setting, and an increased sense of self-worth through their participation in the sport. Swimmers seem to do better in school, in general terms, than non-swimmers as a group.
And I didn't mention the neat things chlorine and sun can do for the texture and color of your hair...
Well, What Do Say?
Take a break from your hectic daily schedule and enjoy playing at the beach on a hot summer day. Being able to swim also enhances your enjoyment of other recreational activities like , scuba diving, sailing, or rafting, even going to the beach.
Swimming is probably the most nearly perfect form of exercise. It is non-weight bearing and imposes no stress on the bones and joints; it improves cardiovascular conditioning; it is an effective weight-control exercise -- one hour of swimming burns about as many calories as running six miles in one hour; and it is a form of meditation that helps calm the nerves.
Swimming also uses most of the major muscle groups, and strengthens both the upper and lower body.
Be aware of the depth of the water and any potential hazards before going in. Know where the pool ladder and steps are. When swimming in the ocean or lakes, watch for rocks, pollution, currents, and sudden changes in water temperature.
Never swim alone, regardless of your skill level. Since pool chemicals can irritate and dry the skin, shower immediately after swimming and apply moisturizing lotion.
As you swim, think about a straight line from head to hips to legs. All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water. The timing of your breathing affects your alignment and also, to some extent, the path of your arms.
Keep your head straight down as you swim; roll your body both ways, even if you only breathe on one side; don't overkick or you will tire out your legs.
Alternate different strokes within the same workout to reduce boredom and work different muscle groups.
Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient, and will help relieve muscle soreness.
After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by 2 minutes every third session.
Then add in a set of 10 sprints of about 50 yards each. Rest for about 30 seconds in between sprints.
Do a total-body conditioning program. It is extremely important to strengthen the rotator cuff muscles to keep the shoulder joint tight, so make shoulder-strengthening exercises part of your regular workout routine.
Free weights allow you to isolate the rotator cuff muscles better than exercise machines.
Drink plenty of fluids before and after your workout. It's easy to become dehydrated, even during water workouts.
Swimming is good exercise (that's obvious). Swimming is a lifetime sport that benefits the body and the whole person!
But what is it that makes swimming good, specifically? That depends on what you are trying to accomplish.
Swimming is a healthy activity that can be continued for a lifetime - and the health benefits swimming offers for a lifetime are worth the effort it takes to get to the pool.
Why do you swim? For the health benefits to your heart and lungs?
For the chance to be with some of your friends at the pool? Because, in your case, running everyday hurts?
Because you like the feeling of floating and sliding through the water? Or is it something else?
If you are looking for a break from the heat of the summer, then a dip in the water is exactly what you need; swimming is a way for you to cool off.
It fills a wonderful recreational need for individuals and families, from beach and pool fun to water parks.
Maybe you are a runner, training on a regular basis, and want to find an activity that keeps your heart rate up but takes some of the impact stress off of your body. Perhaps you have been doing some other form of land exercise, and now an injury prevents you from putting weight on a knee or ankle.
Swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your body pounding you with each move.
Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Before a land workout, you can use the pool for a warm-up session.
Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.
Swimming does burn calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,600 meters), then you will be using about 900 calories in one hour.
However, many swimmers do not swim that quickly, and many cannot swim for that distance or duration.
Spending time in a group workout, whether water aerobics or a master's swim practice, is a great social outlet. Exchanging stories, challenging each other, and sharing in the hard work make swimming with others a rewarding experience.
There are other psychological benefit to swimming, if you allow it to occur.
Relax and swim with a very low effort. Let your mind wander, focusing on nothing but the rhythm of your stroke.
This form of meditation can help you gain a feeling of well-being, leaving your water session refreshed and ready to go on with the rest of your day. Many swimmers find an in-direct benefit form swimming.
They develop life skills such as sportsmanship, time-management, self-discipline, goal-setting, and an increased sense of self-worth through their participation in the sport. Swimmers seem to do better in school, in general terms, than non-swimmers as a group.
And I didn't mention the neat things chlorine and sun can do for the texture and color of your hair...
Well, What Do Say?
Beginner Fitness Guide
Get fit with the beginners fitness guide, motivate yourself to your fitness goals
Get fit, the complete beginners fitness guide, motivate yourself to your fitness goals and start to build a better body totally free. Read on ..
The very thought of going from zero fitness and marshmallow softness to full stamina, firmness and energy can seem overwhelming - enough to make you want to lie down.
But even against the odds and the tide of excuses and a history of couch-potatoness, you can start. And you can continue.…into a regular routine of exercise. If you're at this point in your life, you're the right candidate for transformation. This plan just may be your best bet.
Change is an all-or-nothing proposition. You either do it, or you don't. You can't just exercise for 3 times one week, once the next week, take a couple of weeks off, go twice a week, and so on and expect to reap all the benefits.
Only a handful of people can get into a regular exercise routine by suddenly beginning to exercise. Something just clicks inside and they workout with energy, and they enjoy it. But for the other 95%, getting into a regular routine with exercise is not so easy.
For these people, beginning an exercise program comes in stages, step by step, many of which happen before you even slip on your workout shoes or enter the gym. The very fact that you're reading this article means that you're already in one of the important first stages.
And continuing to exercise regularly is also a process of change, a cycle of smooth sailing and bumpy seas. Fortunately, there are techniques that you can use to help you move to the next level.
Just be aware that the stage you are in changes all the time. Of course, once you know where you are, it's easy to see what's next. Here's how to get there….
Step 1: I don't want to exercise
If you are at this stage, you may be wondering what could possibly be done to get you to budge beyond it. Other people might be pressuring you, but IT'S UP TO YOU--you're the one who has to tie your shoes and go out for a walk.
And you don't even want to make the effort to think about it. Two things can offer a push:
Acquiring knowledge and whining.
Acquiring knowledge involves being open to facts and opinions concerning your state of fitness (or lack of it) and both the benefits of exercise and the health risks of not exercising.
The source of the information can be external--others observing that you don't exercise, loved ones confronting you about it, family members giving you newspaper or magazine articles about exercise.
Or it can be internal--watching TV or movies about sports, reading about exercise, learning about the psychology of why people don't exercise
In some cases, simply soaking up the incoming information can at least make you more likely to start thinking seriously about exercise, even if you have no intention of doing anything about it.
It could be, however, that despite the good efforts of your friends and relatives, the fact still remains that you don't want to exercise. And right now you simply may not be interested in gathering information.
So maybe you need to try venting and whining. This involves giving vent to the problem. You may complain about what happened the last time you tried to exercise ("Oh, that cramp I got! I was sore for days!") or all the things that kept you from working out ("I wanted to, but Janey had a dentist's appointment").
All this talking and complaining about the problem helps. It at least gets you thinking about exercising. It gets the wheels turning so that getting fit becomes a problem to be solved.
That is, if you CHOOSE to look at it that way.
Here's my rule for complainers: You have exactly TWO MINUTES to vent and complain. Ready? Go... (Tick, tock, tick, tock...) Okay, done. NOW GO DO SOMETHING ABOUT IT.
It may seem that nothing is happening in the I Don't Want to Exercise stage, but the more you acquire knowledge and vent and whine, the more their effects can accumulate.
Step 2: Thinking about it
When you've reached this point, not only are you more aware that a problem exists, you're also seriously considering doing something about it. This is great progress, even if you haven't actually made a commitment to start.
In this stage, you're considering the pros and cons of starting, even if you haven't quite gotten yourself to plug in the treadmill. You're at the point where you might increase your physical activity or you might decide you're not quite ready for prime-time--or any other time--workouts and give it up for now.
In this stage, you know where you want to go and you may even know how to get there. But you can't quite cajole yourself into following through with any action. Acquiring knowledge and venting/whining can be helpful here, as well as two other techniques: role modeling and reinventing yourself.
Role modeling goes beyond acquiring knowledge. Here you closely observe someone you know, someone in the public eye or even some fictional character who might inspire you to fitness. You might chat with a friend who exercises regularly, or watch sporting events like the Olympics.
Who would be role models you respect and like? Pick some activity you might enjoy and watch a master of it. Once you open yourself up to the possibilities, you may be inspired to get moving yourself.
Reinventing yourself involves looking at yourself in a different way. This is the time to return to the power of fantasy. Try imagining yourself as an athlete or a dancer, or just someone who is really in shape. This is NOT silly; every champion from every walk of life had FIRST in his mind a dream of what s/he wanted to become.
Imagery could involve mentally picturing yourself as more flexible or thinner or whatever else exercise could help you with. Take three minutes, sit down, lean back, close your eyes and fantasize about anything physical that you want to try, like weight training, skiing, roller-blading, etc.
When it's over, how does it feel? If you imagined skiing, could you feel the wind? The crouch?
Did you see the hill, sun, snow, trees, other skiers? Could you feel the thrill in the pit of your stomach and your head when the run was through?
Make it happen in your mind. The brain is extraordinarily powerful. You can if you think you can, just like the Little Engine that Could.
Also, you can use imagery to conjure up a picture of yourself benefiting from exercise. Think of the thing exercise could help you with that is most important to you.
Could your joints be more flexible? Would you be happier 10 pounds lighter?
Close your eyes. Imagine yourself moving as you would like to move. Watch this in the theater of your mind for however long it interests you.
When you grow bored, stop, whether five seconds have passed or 10 minutes. Repeat this two or three times a day.
It's even possible that performing certain movements in your mind rehearses the motor pathways so that when you do try the actual movement, it'll be easier.
Step 3: Getting ready
This stage combines intending to change with making some small changes in behavior. In this stage, your intention and behavior crank up a notch.
This means more reinventing and imagery, plus some baby steps toward the real thing.
For example, exercising has been on your to-do list for years. After watching some fitness shows on TV, you fantasize about looking like the people in them.
Then you decide you could do those exercises. So you start making tapes of the shows to fit them in when your schedule permits. Plus, you're walking to work more frequently, when you used to take a cab or drive to work.
Step 4: Starting
This is when you begin exercising on a regular basis. But this is the stage where most people equate change, overlooking the other steps that are part of the process.
This is understandable, since in this fourth step you actually choose some type of exercise or group of activities and start working out. People can see that you've changed your behavior in order to overcome your comfort zone that has kept you from getting fit.
You appear to have gotten off your duff by committing time and--yes--energy.
This is the most challenging stage. Many people overdo it. Then if they hurt or exhaust themselves, they become discouraged and drop back to Step 1.
If you have begun exercising andkept at it for anywhere from a day to six months, you may think you're home free. Unfortunately, it's not so. For true change, you must also develop new habits and skills to keep from falling back and skills to deal with new problems.
One way to start is to announce to the world what you're about to undertake. Once you've publicly connected yourself with exercise, social support pushes you to keep the connection. If you stop, people may ask what happened, and you probably won't feel good about admitting failure.
Your pronouncement is your "coming out." It can involve very personal meanings and is different for each person. It often involves a dramatic statement or gesture that signals a break from the past.
You're declaring that the rest of your life will be different from your past. Your coming out could be as simple as buying your first pair of workout shoes or joining a gym.
Starting also involves making slight adjustments in your world. Move your exercise equipment to a more convenient location or join a gym that is on your way to or from work, or close enough to visit on your lunch hour, rather than one you have to make an effort to get to.
In this phase, you should give yourself plenty of positive reinforcement. Promise yourself a treat if you exercise today. Call a friend you haven't talked to in a while, or get tickets to some show or concert or ballgame you would like to see. Use your imagination to reward yourself for signs of progress.
Step 5: Keeping on
You know that you've been keeping on when you can successfully overcome new obstacles that get in the way and not lose the gains you've made in Step 4. Mastering this stage is crucial if exercising is to be an integral part of the rest of your life.
The techniques for keeping on are the sum of everything that got you this far. So whatever tricks work for you, use them. It doesn't matter if they're different from the ones that help your best friend or that work for Cindy Crawford.
Remember what we said earlier: The stage you're in changes all the time. You may work yourself all the way up to Step 5, but then you get sick or injured, or take a trip, or otherwise get distracted.
You may have fallen to Step 2. Maybe even to square one. Nothing magical about reaching the final Step 5 will keep you there. If you find yourself at some lower level, you have to use the techniques appropriate to that level to climb back up. Then you may have to use bits of them to keep on keeping on.
Good luck!
Well, What Do You Say?
Get fit, the complete beginners fitness guide, motivate yourself to your fitness goals and start to build a better body totally free. Read on ..
The very thought of going from zero fitness and marshmallow softness to full stamina, firmness and energy can seem overwhelming - enough to make you want to lie down.
But even against the odds and the tide of excuses and a history of couch-potatoness, you can start. And you can continue.…into a regular routine of exercise. If you're at this point in your life, you're the right candidate for transformation. This plan just may be your best bet.
Change is an all-or-nothing proposition. You either do it, or you don't. You can't just exercise for 3 times one week, once the next week, take a couple of weeks off, go twice a week, and so on and expect to reap all the benefits.
Only a handful of people can get into a regular exercise routine by suddenly beginning to exercise. Something just clicks inside and they workout with energy, and they enjoy it. But for the other 95%, getting into a regular routine with exercise is not so easy.
For these people, beginning an exercise program comes in stages, step by step, many of which happen before you even slip on your workout shoes or enter the gym. The very fact that you're reading this article means that you're already in one of the important first stages.
And continuing to exercise regularly is also a process of change, a cycle of smooth sailing and bumpy seas. Fortunately, there are techniques that you can use to help you move to the next level.
Just be aware that the stage you are in changes all the time. Of course, once you know where you are, it's easy to see what's next. Here's how to get there….
Step 1: I don't want to exercise
If you are at this stage, you may be wondering what could possibly be done to get you to budge beyond it. Other people might be pressuring you, but IT'S UP TO YOU--you're the one who has to tie your shoes and go out for a walk.
And you don't even want to make the effort to think about it. Two things can offer a push:
Acquiring knowledge and whining.
Acquiring knowledge involves being open to facts and opinions concerning your state of fitness (or lack of it) and both the benefits of exercise and the health risks of not exercising.
The source of the information can be external--others observing that you don't exercise, loved ones confronting you about it, family members giving you newspaper or magazine articles about exercise.
Or it can be internal--watching TV or movies about sports, reading about exercise, learning about the psychology of why people don't exercise
In some cases, simply soaking up the incoming information can at least make you more likely to start thinking seriously about exercise, even if you have no intention of doing anything about it.
It could be, however, that despite the good efforts of your friends and relatives, the fact still remains that you don't want to exercise. And right now you simply may not be interested in gathering information.
So maybe you need to try venting and whining. This involves giving vent to the problem. You may complain about what happened the last time you tried to exercise ("Oh, that cramp I got! I was sore for days!") or all the things that kept you from working out ("I wanted to, but Janey had a dentist's appointment").
All this talking and complaining about the problem helps. It at least gets you thinking about exercising. It gets the wheels turning so that getting fit becomes a problem to be solved.
That is, if you CHOOSE to look at it that way.
Here's my rule for complainers: You have exactly TWO MINUTES to vent and complain. Ready? Go... (Tick, tock, tick, tock...) Okay, done. NOW GO DO SOMETHING ABOUT IT.
It may seem that nothing is happening in the I Don't Want to Exercise stage, but the more you acquire knowledge and vent and whine, the more their effects can accumulate.
Step 2: Thinking about it
When you've reached this point, not only are you more aware that a problem exists, you're also seriously considering doing something about it. This is great progress, even if you haven't actually made a commitment to start.
In this stage, you're considering the pros and cons of starting, even if you haven't quite gotten yourself to plug in the treadmill. You're at the point where you might increase your physical activity or you might decide you're not quite ready for prime-time--or any other time--workouts and give it up for now.
In this stage, you know where you want to go and you may even know how to get there. But you can't quite cajole yourself into following through with any action. Acquiring knowledge and venting/whining can be helpful here, as well as two other techniques: role modeling and reinventing yourself.
Role modeling goes beyond acquiring knowledge. Here you closely observe someone you know, someone in the public eye or even some fictional character who might inspire you to fitness. You might chat with a friend who exercises regularly, or watch sporting events like the Olympics.
Who would be role models you respect and like? Pick some activity you might enjoy and watch a master of it. Once you open yourself up to the possibilities, you may be inspired to get moving yourself.
Reinventing yourself involves looking at yourself in a different way. This is the time to return to the power of fantasy. Try imagining yourself as an athlete or a dancer, or just someone who is really in shape. This is NOT silly; every champion from every walk of life had FIRST in his mind a dream of what s/he wanted to become.
Imagery could involve mentally picturing yourself as more flexible or thinner or whatever else exercise could help you with. Take three minutes, sit down, lean back, close your eyes and fantasize about anything physical that you want to try, like weight training, skiing, roller-blading, etc.
Just do it.
When it's over, how does it feel? If you imagined skiing, could you feel the wind? The crouch?
Did you see the hill, sun, snow, trees, other skiers? Could you feel the thrill in the pit of your stomach and your head when the run was through?
Make it happen in your mind. The brain is extraordinarily powerful. You can if you think you can, just like the Little Engine that Could.
Also, you can use imagery to conjure up a picture of yourself benefiting from exercise. Think of the thing exercise could help you with that is most important to you.
Could your joints be more flexible? Would you be happier 10 pounds lighter?
Close your eyes. Imagine yourself moving as you would like to move. Watch this in the theater of your mind for however long it interests you.
When you grow bored, stop, whether five seconds have passed or 10 minutes. Repeat this two or three times a day.
It's even possible that performing certain movements in your mind rehearses the motor pathways so that when you do try the actual movement, it'll be easier.
Step 3: Getting ready
This stage combines intending to change with making some small changes in behavior. In this stage, your intention and behavior crank up a notch.
This means more reinventing and imagery, plus some baby steps toward the real thing.
For example, exercising has been on your to-do list for years. After watching some fitness shows on TV, you fantasize about looking like the people in them.
Then you decide you could do those exercises. So you start making tapes of the shows to fit them in when your schedule permits. Plus, you're walking to work more frequently, when you used to take a cab or drive to work.
Step 4: Starting
This is when you begin exercising on a regular basis. But this is the stage where most people equate change, overlooking the other steps that are part of the process.
This is understandable, since in this fourth step you actually choose some type of exercise or group of activities and start working out. People can see that you've changed your behavior in order to overcome your comfort zone that has kept you from getting fit.
You appear to have gotten off your duff by committing time and--yes--energy.
This is the most challenging stage. Many people overdo it. Then if they hurt or exhaust themselves, they become discouraged and drop back to Step 1.
If you have begun exercising andkept at it for anywhere from a day to six months, you may think you're home free. Unfortunately, it's not so. For true change, you must also develop new habits and skills to keep from falling back and skills to deal with new problems.
One way to start is to announce to the world what you're about to undertake. Once you've publicly connected yourself with exercise, social support pushes you to keep the connection. If you stop, people may ask what happened, and you probably won't feel good about admitting failure.
Your pronouncement is your "coming out." It can involve very personal meanings and is different for each person. It often involves a dramatic statement or gesture that signals a break from the past.
You're declaring that the rest of your life will be different from your past. Your coming out could be as simple as buying your first pair of workout shoes or joining a gym.
Starting also involves making slight adjustments in your world. Move your exercise equipment to a more convenient location or join a gym that is on your way to or from work, or close enough to visit on your lunch hour, rather than one you have to make an effort to get to.
In this phase, you should give yourself plenty of positive reinforcement. Promise yourself a treat if you exercise today. Call a friend you haven't talked to in a while, or get tickets to some show or concert or ballgame you would like to see. Use your imagination to reward yourself for signs of progress.
Step 5: Keeping on
You know that you've been keeping on when you can successfully overcome new obstacles that get in the way and not lose the gains you've made in Step 4. Mastering this stage is crucial if exercising is to be an integral part of the rest of your life.
The techniques for keeping on are the sum of everything that got you this far. So whatever tricks work for you, use them. It doesn't matter if they're different from the ones that help your best friend or that work for Cindy Crawford.
Remember what we said earlier: The stage you're in changes all the time. You may work yourself all the way up to Step 5, but then you get sick or injured, or take a trip, or otherwise get distracted.
You may have fallen to Step 2. Maybe even to square one. Nothing magical about reaching the final Step 5 will keep you there. If you find yourself at some lower level, you have to use the techniques appropriate to that level to climb back up. Then you may have to use bits of them to keep on keeping on.
Good luck!
Well, What Do You Say?
10 Basic Fitness Tips
With top 10 basic fitness tips, these fitness tips will keep you strong,fit,add years to your life and boost your confidence.
First of all, do you ever feel like you can never get ahead of the health and fitness game?
You and I both know there is so much information out there - heck, even the news reports can't make up their minds.
These tips, if followed consistently, will add years to your life, keep you fit, strong, and energized, plus offer a boost in confidence.
1. Move it or lose it (the no-brainer).
30 minutes of exercise daily. I mean at least 30 minutes (up to 60) of pushing your body beyond what it's used to doing. I can just imagine some of you frowning, thinking that you must put yourself through some torturous workouts. Not at all.
Slash your odds for a number of killer diseases and rev up your metabolism with aerobic conditioning and strength training and slow down (or reverse, to an extent) the aging process.
2. Stop putting up with stuff that's holding you back from being healthy, fit, and energized.
Why waste your happiness, health, time, and energy when you don't need to in the first place?
Putting up with things is good for no one. Make a list of ten things you're tolerating at home. TAKE ACTION NOW to eliminate these items.
Be sure to eliminate the SOURCE of the toleration. Do this same exercise for your workplace. Understand that you're "juiced" by tolerating things. Be willing and committed to being toleration-free. STOP COMPLAINING and get to work on this.
3. Fruits and Vegetables
Get five to seven servings of fruits and veggies a day.
Not only do they reduce your risk of getting some forms of cancer, they are heart healthy, and give you more nutrition-bang for your buck. Plus with the added fiber, you feel fuller even when you're eating less. So fruits and veggies are waistline-friendly.
4. Simplify your life, immediately.
Our lives are too jam-packed with projects, goals, ideas, coulds, shoulds, have-to's, commitments, concerns, obligations. hew!
Ask yourself:
Why is my life so busy?
Why have I chosen to do so much?
What am I building with my current lifestyle?
Is there a future to it?
Is that future costing me my present?
What am I missing out on about myself because of my current lifestyle?
Start by cutting out 3 projects, tasks, responsibilities, shoulds, coulds, wants, goals, etc. that are not necessary. Eliminate, delegate, or make a system for 12 tasks that are sucking your energy stores dry.
When you think of something you "have to do," stop and ask yourself why you have to do it. You probably don't.
5. Take a multi-vitamin.
Your insurance policy to get the nutrition your body craves. Anti-oxidants. Calcium. Folic acid. The whole gamut of vitamins and minerals to build stronger bones, maximize your metabolism, boost energy, feed muscles, etc.
6. Create and use 10 Daily Habits.
There is a daily routine which will keep you focused, clear, motivated, and moving forward - your 10 Daily Habits. These are the things you do each day which make your life better.
Choose habits that you WANT to do. There is no place for shoulds or coulds in your 10 daily habits. Instead select or design daily habits which you look forward to and give you pleasure.
Choose habits that GIVE YOU ENERGY. Most of the 10 daily habits that actually work for people are the ones that add to the person's well-being or energy flow. It might mean that you do something like have 6 veggies a day, no TV after dinner, 20 minutes of vigorous exercise, make 5 sales.
Modify your 10 daily habits as needed. It takes some fine-tuning to have the 10 habits that work best for you. If you find yourself not doing one or two of your habits, change or replace them with ones which come naturally.
7. Get Your Sleep Time arranged.
Depriving yourself of sleep (okay, I'm guilty of this, too) not only makes you grumpy and less productive but may also age you prematurely and promote serious illnesses like diabetes and hypertension. Shoot for a steady 7-8 hours each night.
8. Come from a better place - improve your attitude.
Stop trying to change your behavior. Instead, start shifting on the inside.
Saying things like, "I will stop eating sugar," "No eating after 7 PM," "I will only eat foods that nourish me," or "I am going to work out daily, starting Monday," the focus is on what you want/need to change.
Contrast that with, "I am someone who takes care of my body," "I am someone who associates with healthy people," "My day orients around my well-being and exercise," "I have better things to do than eat junk food," "I need my energy to accomplish my goals."
See the difference? The second set of statements focuses on WHO YOU ARE and what you want in your life, not just the change you want to make. This shift is more than just paying lip service to the first set of statements. It calls for action to show your commitment. When you shift who you are, things naturally look different, and the results are obvious.
9. Feed your body well, and feed it often.
If you want plenty of energy in addition to boosting your metabolism, 2 or 3 meals a day just won't do it. Spread your meals throughout the day (4-6), balance them with protein, fruits and veggies, and a little bit of good fats such as walnuts or almonds, or oils like olive or safflower, and your body will be a well-oiled, leaner, energized, peak-performing machine.
10. Drink A Lot Of your water!
Drink at least eight glasses of water a day - even a slight dehydration can make you feel lethargic. Maximize your liver's fat-metabolizing ability by drinking more water so that it's not working overtime to detoxify your body. Control your weight and appetite.
Ladies: You may even lower your risk of colon cancer!
11. Raise your standards.
How many of you would like to feel very, very good about yourself, and others, too? Be irresistibly attractive to high quality people? Have "high-as-a-kite" self-esteem and self-worth?
Find a role model whose qualities and behavior you admire. Don't try to reinvent the wheel; what standards could you raise so you can be more like them, and still fit you?
Stop gossiping, good or bad, about anyone. Remember, no coulds or shoulds. These standards must be YOU; you must be ready for them.
Remember, too, that these standards are a choice. Put people and relationships ahead of results. And always have a reserve of time, money, love, and well-being.
First of all, do you ever feel like you can never get ahead of the health and fitness game?
You and I both know there is so much information out there - heck, even the news reports can't make up their minds.
These tips, if followed consistently, will add years to your life, keep you fit, strong, and energized, plus offer a boost in confidence.
1. Move it or lose it (the no-brainer).
30 minutes of exercise daily. I mean at least 30 minutes (up to 60) of pushing your body beyond what it's used to doing. I can just imagine some of you frowning, thinking that you must put yourself through some torturous workouts. Not at all.
Slash your odds for a number of killer diseases and rev up your metabolism with aerobic conditioning and strength training and slow down (or reverse, to an extent) the aging process.
2. Stop putting up with stuff that's holding you back from being healthy, fit, and energized.
Why waste your happiness, health, time, and energy when you don't need to in the first place?
Putting up with things is good for no one. Make a list of ten things you're tolerating at home. TAKE ACTION NOW to eliminate these items.
Be sure to eliminate the SOURCE of the toleration. Do this same exercise for your workplace. Understand that you're "juiced" by tolerating things. Be willing and committed to being toleration-free. STOP COMPLAINING and get to work on this.
3. Fruits and Vegetables
Get five to seven servings of fruits and veggies a day.
Not only do they reduce your risk of getting some forms of cancer, they are heart healthy, and give you more nutrition-bang for your buck. Plus with the added fiber, you feel fuller even when you're eating less. So fruits and veggies are waistline-friendly.
4. Simplify your life, immediately.
Our lives are too jam-packed with projects, goals, ideas, coulds, shoulds, have-to's, commitments, concerns, obligations. hew!
Ask yourself:
Why is my life so busy?
Why have I chosen to do so much?
What am I building with my current lifestyle?
Is there a future to it?
Is that future costing me my present?
What am I missing out on about myself because of my current lifestyle?
Start by cutting out 3 projects, tasks, responsibilities, shoulds, coulds, wants, goals, etc. that are not necessary. Eliminate, delegate, or make a system for 12 tasks that are sucking your energy stores dry.
When you think of something you "have to do," stop and ask yourself why you have to do it. You probably don't.
5. Take a multi-vitamin.
Your insurance policy to get the nutrition your body craves. Anti-oxidants. Calcium. Folic acid. The whole gamut of vitamins and minerals to build stronger bones, maximize your metabolism, boost energy, feed muscles, etc.
6. Create and use 10 Daily Habits.
There is a daily routine which will keep you focused, clear, motivated, and moving forward - your 10 Daily Habits. These are the things you do each day which make your life better.
Choose habits that you WANT to do. There is no place for shoulds or coulds in your 10 daily habits. Instead select or design daily habits which you look forward to and give you pleasure.
Choose habits that GIVE YOU ENERGY. Most of the 10 daily habits that actually work for people are the ones that add to the person's well-being or energy flow. It might mean that you do something like have 6 veggies a day, no TV after dinner, 20 minutes of vigorous exercise, make 5 sales.
Modify your 10 daily habits as needed. It takes some fine-tuning to have the 10 habits that work best for you. If you find yourself not doing one or two of your habits, change or replace them with ones which come naturally.
7. Get Your Sleep Time arranged.
Depriving yourself of sleep (okay, I'm guilty of this, too) not only makes you grumpy and less productive but may also age you prematurely and promote serious illnesses like diabetes and hypertension. Shoot for a steady 7-8 hours each night.
8. Come from a better place - improve your attitude.
Stop trying to change your behavior. Instead, start shifting on the inside.
Saying things like, "I will stop eating sugar," "No eating after 7 PM," "I will only eat foods that nourish me," or "I am going to work out daily, starting Monday," the focus is on what you want/need to change.
Contrast that with, "I am someone who takes care of my body," "I am someone who associates with healthy people," "My day orients around my well-being and exercise," "I have better things to do than eat junk food," "I need my energy to accomplish my goals."
See the difference? The second set of statements focuses on WHO YOU ARE and what you want in your life, not just the change you want to make. This shift is more than just paying lip service to the first set of statements. It calls for action to show your commitment. When you shift who you are, things naturally look different, and the results are obvious.
9. Feed your body well, and feed it often.
If you want plenty of energy in addition to boosting your metabolism, 2 or 3 meals a day just won't do it. Spread your meals throughout the day (4-6), balance them with protein, fruits and veggies, and a little bit of good fats such as walnuts or almonds, or oils like olive or safflower, and your body will be a well-oiled, leaner, energized, peak-performing machine.
10. Drink A Lot Of your water!
Drink at least eight glasses of water a day - even a slight dehydration can make you feel lethargic. Maximize your liver's fat-metabolizing ability by drinking more water so that it's not working overtime to detoxify your body. Control your weight and appetite.
Ladies: You may even lower your risk of colon cancer!
11. Raise your standards.
How many of you would like to feel very, very good about yourself, and others, too? Be irresistibly attractive to high quality people? Have "high-as-a-kite" self-esteem and self-worth?
Find a role model whose qualities and behavior you admire. Don't try to reinvent the wheel; what standards could you raise so you can be more like them, and still fit you?
Stop gossiping, good or bad, about anyone. Remember, no coulds or shoulds. These standards must be YOU; you must be ready for them.
Remember, too, that these standards are a choice. Put people and relationships ahead of results. And always have a reserve of time, money, love, and well-being.
07 April 2007
The Most basic Fitness Guide You Must Know
Want to get more fit than before?
Here some tips and gudes i wrote for you. These guides worked it's wondr on me earlier. Now, its your turn to try it. Lets begin...
First, Your Foods and Drinks
Eat primarily organic food. The long-term health effects of most food additives have not been fully researched. Most processed food contains preservatives, which limit nutrient uptake. Organic food is free of man-made additives.
Drink very sufficient water every day. Health experts recommend ½ to 1 gallon. Water is used to help the body eliminate the metabolic wastes associated with training thereby facilitating faster, more efficient recuperation and growth. Also, lack of sufficient water consumption during training has been shown to negatively impact physical performance, which reduces the ability to produce muscular overload.
Eat 6 meals a day evenly spaced. The body is more efficient at processing a small amount of food at once compared to fewer, larger meals. Insulin is regulated more effectively, which controls other processes in the body to aid in eliminating body fat and gaining muscle.
Eat no sooner than 1 hour before training and 1 hour before sleep. In doing so, food is digested and utilized more effectively.
Each meal should consist of fiber, low glycemic index complex carbs, protein, essential fats, and vegetables. This is the optimal formula for regulating the hormonal processes in the body to achieve muscle growth and body fat reduction.
Eat fruit with post workout meal. Simple sugars such as those from fruit are utilized most effectively following a workout.
Vary sources of protein, carbs, essential fats, vitamins and minerals. This reduces the risk of micronutrient deficiencies. Increases the chance of supplying nutrients that have not yet been identified by science.
Consume essential fats daily. Essential fats are crucial for maintaining an anabolic state and reducing body fat.
Eat sufficient fiber every day. Fiber shuttles bad fats and cholesterol out of the body. It also enables better digestion and utilization of protein.
The Use of garlic in foods is higly recommended. The constituents of garlic promote the immune system and contain raw materials for anabolic hormones.
Limit alcohol consumption. Alcohol is a calorie dense, nutrient sparse product and is easily stored as fat. The body has to expend extra energy processing alcohol that could be used by other processes to aid in bodybuilding. It is potentially damaging to the liver and the brain. Alcohol consumption depletes the body of B vitamins and produces free radicals. Do not drink and drive.
Second, Your Strength Training
Train slowly with excellent form and making certain to feel the target muscle work. It is very important to train slowly, making certain that the target muscle is doing the work. Avoid jerking or swinging the weight as this is very inefficient and could produce injury.
Warm up thoroughly before your workout. maybe you can budget an hour, 30 minutes or depends on your choice. This gets the blood moving throughout the body so the body isn’t as "cold and stiff" which means you will be less prone to injury and lifting will be more efficient.
Warm up the target muscle group with some light sets before going heavy. This prepares the muscle for going heavy by filling the muscle with blood. Makes you less prone to injury. You can, injury can happen at any time, any where, suddenly.
Stretch lightly between every set. Stretching mobilizes the waste products of exercise and aids in recuperation.
Stretch after waking and before going to sleep. Being flexible reduces the risk of injury and makes you feel better. Stretching also activates the lymphatic system, which removes body toxins and aids in full recuperation.
Strengthen abs and lower back. Stretch pelvic and hamstring areas. Reduces possibility for injury. Results in a smaller, tighter waist.
Third, Your Sleep and Stress
A nap a day. This is one of those extra things that can go a long way in helping you achieve your physique goals.
Have uninterrupted sleep. When sleep is continuous restfulness and recuperation are much better.
Have a consistent sleep schedule. Research has shown that when your sleep schedule is consistent you are much better rested; therefore your recuperation from training is maximized.
Eliminate stress and worry. Stress is highly catabolic.
Another additional tips :
Visualize body building goals in the morning, evening, and during your workout. This helps to stay focused and motivated.
Shower after workout. To remove toxins from skin produced during workout.
Do not breathe cigarette smoke. Massive free radical damage results.
Get some sun daily. 15 minutes of sun is all that is required for optimal Vitamin D production.
What Do You Say About This Article?
Here some tips and gudes i wrote for you. These guides worked it's wondr on me earlier. Now, its your turn to try it. Lets begin...
First, Your Foods and Drinks
Eat primarily organic food. The long-term health effects of most food additives have not been fully researched. Most processed food contains preservatives, which limit nutrient uptake. Organic food is free of man-made additives.
Drink very sufficient water every day. Health experts recommend ½ to 1 gallon. Water is used to help the body eliminate the metabolic wastes associated with training thereby facilitating faster, more efficient recuperation and growth. Also, lack of sufficient water consumption during training has been shown to negatively impact physical performance, which reduces the ability to produce muscular overload.
Eat 6 meals a day evenly spaced. The body is more efficient at processing a small amount of food at once compared to fewer, larger meals. Insulin is regulated more effectively, which controls other processes in the body to aid in eliminating body fat and gaining muscle.
Eat no sooner than 1 hour before training and 1 hour before sleep. In doing so, food is digested and utilized more effectively.
Each meal should consist of fiber, low glycemic index complex carbs, protein, essential fats, and vegetables. This is the optimal formula for regulating the hormonal processes in the body to achieve muscle growth and body fat reduction.
Eat fruit with post workout meal. Simple sugars such as those from fruit are utilized most effectively following a workout.
Vary sources of protein, carbs, essential fats, vitamins and minerals. This reduces the risk of micronutrient deficiencies. Increases the chance of supplying nutrients that have not yet been identified by science.
Consume essential fats daily. Essential fats are crucial for maintaining an anabolic state and reducing body fat.
Eat sufficient fiber every day. Fiber shuttles bad fats and cholesterol out of the body. It also enables better digestion and utilization of protein.
The Use of garlic in foods is higly recommended. The constituents of garlic promote the immune system and contain raw materials for anabolic hormones.
Limit alcohol consumption. Alcohol is a calorie dense, nutrient sparse product and is easily stored as fat. The body has to expend extra energy processing alcohol that could be used by other processes to aid in bodybuilding. It is potentially damaging to the liver and the brain. Alcohol consumption depletes the body of B vitamins and produces free radicals. Do not drink and drive.
Second, Your Strength Training
Train slowly with excellent form and making certain to feel the target muscle work. It is very important to train slowly, making certain that the target muscle is doing the work. Avoid jerking or swinging the weight as this is very inefficient and could produce injury.
Warm up thoroughly before your workout. maybe you can budget an hour, 30 minutes or depends on your choice. This gets the blood moving throughout the body so the body isn’t as "cold and stiff" which means you will be less prone to injury and lifting will be more efficient.
Warm up the target muscle group with some light sets before going heavy. This prepares the muscle for going heavy by filling the muscle with blood. Makes you less prone to injury. You can, injury can happen at any time, any where, suddenly.
Stretch lightly between every set. Stretching mobilizes the waste products of exercise and aids in recuperation.
Stretch after waking and before going to sleep. Being flexible reduces the risk of injury and makes you feel better. Stretching also activates the lymphatic system, which removes body toxins and aids in full recuperation.
Strengthen abs and lower back. Stretch pelvic and hamstring areas. Reduces possibility for injury. Results in a smaller, tighter waist.
Third, Your Sleep and Stress
A nap a day. This is one of those extra things that can go a long way in helping you achieve your physique goals.
Have uninterrupted sleep. When sleep is continuous restfulness and recuperation are much better.
Have a consistent sleep schedule. Research has shown that when your sleep schedule is consistent you are much better rested; therefore your recuperation from training is maximized.
Eliminate stress and worry. Stress is highly catabolic.
Another additional tips :
Visualize body building goals in the morning, evening, and during your workout. This helps to stay focused and motivated.
Shower after workout. To remove toxins from skin produced during workout.
Do not breathe cigarette smoke. Massive free radical damage results.
Get some sun daily. 15 minutes of sun is all that is required for optimal Vitamin D production.
What Do You Say About This Article?
Subscribe to:
Posts (Atom)