When planning the fitness aspect of one's weight loss plan, most people immediately feel forced into aerobics, running, walking, and going to the gym. These are not your only options. In fact, if you limit yourself to these options, you will get burnt out and end up giving up far sooner than if you were to vary your workout plan with other sports and activities. For example, most people do not realize how much of a workout can be derived from a good swim. Swimming actually burns more calories than running, if you put some effort into it. So if you are looking for a good way to exercise for weight loss without feeling overwhelmed by outdated aerobics, complicated gym workouts and long runs, then swimming for weight loss is a worthy option to consider.
There are a number of different ways that you can use swimming as a means of losing weight. Consider the following information and you may end up with a unique way to lose weight that is fun, challenging and highly effective.
- Swimming is all about resistance. Think about what weight training accomplishes: It involves lifting weight, or capitalizing on resistance in order to build long, lean muscles and lose weight. Swimming follows the same principles in terms of weight loss, because you are fighting resistance in the water, and this allows you to burn more calories and works your body more effectively.
- One trick that will allow you to utilize resistance more fully is to walk or crawl along the edge of the pool in circles, either clockwise or counterclockwise. As you go around, the water will begin to swirl in the same direction, and you will find it easier to move around after a few laps. After this happens, turn around and move in the other direction. You will feel the water's resistance grow exponentially, and it will suddenly be harder to move. Push through it and keep making laps in this alternate direction. Your body will feel the burn, because you are putting out much more energy than before.
- Swimming laps can easily burn more calories than walking or running, because of the water resistance, and the fact that your entire body is burning calories. The resistance will help you build strength in your arms and legs, and the effort will burn calories throughout your entire body. If you are looking for an excellent all over workout, swimming is a great way to go. You do not need to be Michael Phelps to get the most out of a swimming workout, but if you want to know what swimming can do for your and your weight loss efforts, then he may be an excellent role model to look to. Take advantage of the natural resistance that the water lends, and make use of different techniques to lose weight. Heck, if you are not a good swimmer, then another excellent option is water aerobics.
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Our knees have to handle a lot of stress, and if you’re exercising vigorously or doing weight training, you’re asking a lot out of them. If you already have knee problems, the situation can be a bit tricky at times and it is very easy to reinjure yourself if you do not take appropriate cautions. The heavier you are, the more your knees are at risk, so it is very important to make sure that you are doing your exercises the proper way to avoid injury. Here are some tips to help you safeguard your knees during your next workout.
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Align your knees with your feet.
Whenever you are doing any type of exercise that requires bending, it is vital to make sure that your knees are even with your feet. If you were to draw a straight line up from your feet, your knees should be in the way. For example, this is very important if you are doing squats or lunges. If you are too far forward or too far back, you’re going to be placing too much stress on those joints. Line up your knees each time you start an exercise and take the time to make sure they are properly aligned in between repetitions.
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Good shoes are essential.
One of the best ways to avoid injuring your knees is to wear proper shoes. Don’t try to exercise in street shoes, and avoid shoes that offer little to no support, such as Chuck Taylors. Spend the money on a good solid pair of athletic shoes that will provide you with enough cushion for your joints. It’s worth the extra money.
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Work on your pelvic and thigh muscles.
Most of the time, our knees are picking up the slack for the rest of our legs. It is important to build up your thigh and pelvic muscles during your workouts to shift that balance back to where it should be. This can help reduce your knee’s workload and you should notice the difference right away.
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Always warm up.
It takes a few extra minutes, but your knees will thank you. Always take the time to properly stretch and warm up your legs before starting any type of exercising. This will greatly reduce your risk for injury and your whole workout will go a lot smoother.
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Never overdo or attempt exercises that are not appropriate for your body.
Sure, we’d all love to be able to bench press a great deal of weight or go running for five miles. But the fact of the matter is, not everyone can do that. Never strain your knees with exercises that are just not attainable. If you already have bad knees, look for low impact workouts, such as swimming or yoga where you will not be stressing those knees. Stay away from stairmasters or stationary bikes if you already have a knee problem. If necessary, wear a brace to help you accomplish your exercises without injury.
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Originally posted 2008-07-17 05:04:10. Republished by Old Post Promoter
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