Fitness

Tips for Swimming to Lose Weight

Published

3 years ago

May 12, 2022

Establishing an efficient, sustainable train routine is a key element of any weight-loss technique, says Russell F. Camhi, a major care sports activities drugs doctor on the Northwell Well being Orthopaedic Institute in Nice Neck, New York. He’s head workforce doctor at Hofstra College in Uniondale, New York, and an assistant professor at Hofstra/Northwell College of Drugs.

(Getty Photographs)

A protracted-term train plan for weight reduction ought to embody cardiovascular train – which might function swimming, Camhi says. Swimming gives wonderful cardiovascular advantages and the additional benefit of being straightforward on the joints, knees and ft. “(Swimming) is especially helpful for individuals who have hip, knee or ankle arthritis,” he says. “Strolling, operating and figuring out on a treadmill places quite a lot of stress on the joints. An individual’s physique weight is magnified eight occasions over a single joint when operating and going up and downstairs.”

Swimming is an efficient solution to train for folks of all ages, nevertheless it’s an particularly good possibility for older people and sufferers with weight problems, as a result of it helps lower stress on their joints, he says.

Notably through the scorching summer season months, when some folks could not at all times really feel as motivated to have interaction in strenuous train, swimming and doing water aerobics might be an efficient and enjoyable element of a weight-loss routine.

Easy methods to Lose Weight Swimming

Listed here are six ideas for swimming to drop extra pounds:

1. Kick-start your day with a morning swim.

Swimming within the morning is an effective way to jump-start your day – and you do not have to hit the pool on an empty abdomen.

Regardless of what your mom could have instructed you in regards to the inadvisability of consuming earlier than leaping within the pool or the ocean, it’s suitable for eating a lightweight meal or snack earlier than swimming, says Jamie Costello, govt director of health with the Pritikin Longevity Heart in Miami. “There’s been some confusion that skipping breakfast can help the physique in utilizing fats as gasoline, however analysis suggests that it’s the whole energy consumed and burned all through the day that finally determines fats loss versus the timing of the meals.”

Pritikin suggests splitting up breakfast by consuming half of a banana or a half cup of oatmeal with berries to interrupt your in a single day quick 15 to twenty minutes earlier than exercising strenuously within the morning. “After the exercise, a breakfast of egg whites and veggies is an effective way to supply the muscle mass with the mandatory protein (they want).”

2. Decide up the tempo and incorporate strenuous swimming.

Operating a mile burns extra energy than strolling that distance. Equally, swimming at a quicker tempo burns extra energy than swimming slowly and steadily, says Michele Smallidge, lecturer and director of the B.S. Train Science Program from the College of Well being Sciences on the College of New Haven in West Haven, Connecticut.

“The elevated effort in ‘selecting up the tempo’ or growing effort will burn extra energy inside that unit of time.” She suggests creating a structured plan, maybe swimming with a gaggle or working with a coach, to push previous bodily and psychological obstacles to swimming tougher and quicker.

3. To maintain it attention-grabbing, range your swim routine.

As with every type of train, for those who swim with the identical stage of depth over a interval of weeks or months, your weight-loss efforts could plateau, Smallidge says. Swimming the identical distance on the identical tempo additionally might produce boredom, which might make it troublesome to stay motivated in the long term.

Alternating your swim routine is an effective way to maintain issues attention-grabbing within the water and breakthrough weight-loss plateaus, Smallidge says. For instance, in the midst of your regular routine, you may combine in a lap or two throughout which you swim as quick as you possibly can. Or you may swim with a companion and have occasional races. Becoming a member of a water aerobics class can also be an effective way to range your aquatic train routine.

Understanding with water weights is one other enjoyable solution to range your swimming routine, says Tyler Fox, head swimming coach at Life Time, an athletic resort in Scottsdale, Arizona. “As you press the weights by way of the water, the resistance prompts your muscle mass equally to how resistance bands do on land,” Fox says. “You’ll be able to carry out a lot of your favourite strikes within the weight room utilizing water weights within the pool. You’ll be able to develop power and work your cardiovascular system on the identical time. For a enjoyable change of tempo, choose a number of of your favourite dumbbell workouts and work them out within the water between reps of your swim exercise.”

4. Add a swim class to the combo.

Swimming is a superb cardiovascular exercise as a result of it prompts so many muscle teams on the identical time, Camhi says. The extra muscle teams which are lively throughout train, the extra the physique will burn power, which may also help you drop extra pounds.

If you happen to’re new to swimming or used to swim and however are rusty in your strokes, taking a swim class to be taught or brush up on correct methods may also help you be extra environment friendly and get probably the most out of your aquatic exercises. Most native recreation facilities, the YMCA and the American Crimson Cross, supply swimming programs.

5. Swim as typically as you want.

There’s no arduous and quick rule dictating how typically it is best to swim as a part of a weight-loss effort. What’s clear is that the really helpful quantity of train to realize weight reduction is a minimum of 150 minutes every week of average cardio exercise or 75 minutes of vigorous train every week, or a mixture of the 2, Smallidge says. (That’s the minimal quantity of cardiovascular exercise the American Coronary heart Affiliation recommends for adults and children to keep up good well being.)

So, you possibly can attain your minimal quantity of cardio by – relying on whether or not you’re going at a strenuous or average tempo – swimming three to 5 occasions every week for 25 minutes or so at a time. Remember the fact that you possibly can swim every day as a result of this type of train isn’t arduous in your knees, joints or ft. Additionally, take word that partaking in power coaching a minimum of twice every week will bolster your weight-loss efforts.

6. Consider your dietary habits.

When he was coaching for Olympics swimming occasions, 23-time gold medalist swimmer Michael Phelps consumed about 10,000 energy a day, which helped him preserve a lean physique. After all, he additionally swam arduous and quick for a number of hours day by day.

Non-Olympians who’re swimming to drop extra pounds will have to be aware of their consuming routine. As with every weight-loss effort, lowering calorie consumption whereas partaking in a daily swimming routine may also help you drop kilos.

Desserts.
Sweet.
Cookies.
Fruit juice.
Processed meats (bacon, chilly cuts and sausage, for instance).

As an alternative, enhance your consumption of wholesome entire meals, similar to contemporary fruits, greens and lean sources of protein, like beans, nuts and seeds. “Energy do rely, so take heed to portion management even with entire pure meals,” Smallidge says.

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Fitness

Setting fitness goals for 2025

Published

1 hour ago

December 30, 2024

Press Room

FISHERSVILLE, Va. (WHSV) – When the year ends, many look back and reflect on what they want to do differently or change in the new year.

A popular goal or new year’s resolution is to improve health and fitness. Tricia LaGrua, owner of Phoenix Fitness and Yoga said January is one the gym’s busiest months.

Some of the classes offered at Phoenix include yoga classes, barre, pilates, and strength classes.

“We offer heated power yoga, which is probably our most advanced type of Yoga class,” LaGrua said.

A common mistake people make when setting fitness goals is doing too much, too soon. LaGrua said you can run into issues if you have unrealistic goals and expect to see results right away.

“They either get sore and they don’t want to ever feel that way again. They can injure themselves and then they are unable to work out for an extended period of time and they get out of the routine and might not get back into it,” LaGrua said.

LaGrua said to make small, realistic goals but do not get discouraged if you do not see results right away.

“It is a process, and it can often be slow and gradual, but if you stick with it, stay the course, results will happen. You will see results and you will feel results,” LaGrua said.

LaGrua said working out with a partner or in a group can help make the experience fun and can help hold you accountable.

Fitness

7 Ways to Maintain Your Fitness Level as You Age

Published

9 hours ago

December 30, 2024

Press Room

7 Ways to Maintain Your Fitness Level as You Age

Most people focus on fitness to begin a new habit or seek improvements in health and wellness. This largely requires consistency in basic physical activity. Many people are fit and trying to become extremely fit, which requires adhering to strict and effective programming with greater intensity and more complex progressions.

However, what if you want to maintain your current fitness? What type of program do you do then? Here is a question from a person who has enjoyed the habit of fitness for more than 20 years and is looking to maintain what he has:

Stew — Thanks for your fitness programs and training ideas over the years. I am pretty happy with my weight, body composition, and performance for my age (I just turned 50), and I am not looking at going hardcore in the future. I am looking forward to maintaining what I have. What are the next steps for me? Thanks, Stan

Stan, great job getting and staying fit and active over the years. I am with you. While I enjoy working out and even going hard on occasion, I am not really trying to beat my best record in anything. My goals are primarily health, wellness and a moderately high level of physical performance across the board.

My personal records (PRs) are now in the blood screening tests and doctor’s office. In fact, I heard a doctor say the other day that you prevent a heart attack at 50 years old by adding daily cardio at 30. You prevent painful joints at 60 years old by adding flexibility and mobility to your day when you turn 40. You prevent falling and breaking your hip at 70 years old by adding resistance training to your day at 50. You are well on your way to building a life with longevity.

Here are some guidelines for those who are happy with your current fitness and want to maintain what you have.

80% Is the New 100%

I started implementing this rule after a hamstring injury sidelined me from running for a few months. If you want to maintain what you have, you cannot get injured lifting too heavy, running too much, running too fast or doing too many reps. These are how most of us have injured ourselves while training.

Evolving with Age

As I have aged into my 40s and 50s, adding a focused Mobility and Flexibility Day has been life-changing for how I feel before, during and after workouts. After 50, I have added two mobility/flexibility sessions per week, mixed with moderately paced walking or nonimpact cardio activity. Although I still lift, run, swim and do calisthenics each week, the added sessions of working the joints and muscles differently have made all of the difference in how I feel about moving into my 60s relatively pain free.

Improve Eating Choices and Sleep Quality

As we age, these are essential to recovery, performance and longevity. Focus on a good night’s sleep of 7-8 hours and nutritious natural food choices with minimum or no processed foods. Portion control is also an issue, even if you eat clean. Check out these articles on food intake/caloric needs and sleep, nutrition and exercise.

Enjoy More Social Workouts

Fitness can be a beneficial health activity and enhance our social connections as we age. This combination can aid in maintaining mental health (or improving it). Engaging with a supportive community can significantly enhance your commitment to maintaining fitness. Joining a local gym, participating in group classes or connecting with friends who share your enthusiasm for staying active will continue to benefit longevity results.

Diversify Your Workouts

Stay balanced with strength training, cardiovascular and calisthenics training, mobility and flexibility, and a mix of low- and high-intensity workouts. Resist the tendency to fall into monotonous fitness programming. If you can mix cardiovascular, strength, flexibility and balance exercises, you will see results that stretch across all areas of your life. Instead of increasing intensity in a few activities, diversify your workouts to prevent boredom and challenge your body, promoting overall strength and flexibility and reducing the risk of injury.

Avoid Extremes on the Fitness Spectrum

Our country has a broad sample of fitness levels, ranging from poor to above average. The goal is to hover between the average and above-average zone, working to get good at every element of fitness but not particularly great at any of them. This will help you control body fat, maintain bone and muscle strength, and keep the heart, lungs and circulatory system working efficiently.

You Can Still Have Goals to Set, Even New Ones

While you may wish to maintain your current fitness level, setting achievable goals can provide motivation and keep your workouts interesting. These could range from participating in a local charity run to mastering a challenging yoga pose. Personal goals give you something to strive for and can spice up your routine throughout the year.

In the end, it comes down to: If you don’t use it, you will lose it. So keep moving to maintain what you have. As you navigate the lifelong fitness path, finding the proper knowledge and resources is essential. Seek expert insights into maintaining your current fitness level while enjoying the lifestyle you have built for yourself. Head to the Military.com fitness section now and equip yourself with the tools you can utilize to continue your journey confidently.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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Fitness

Forget crunches — here’s how to use the boat pose exercise to strengthen and stabilize your deep core muscles

Published

17 hours ago

December 30, 2024

Press Room

Forget crunches — here’s how to use the boat pose exercise to strengthen and stabilize your deep core muscles

Whether it’s the burning sensation in your core or the back and/or neck strain you get from just thinking about them — crunches aren’t for everybody. But thankfully, there is another exercise that can help you build serious core strength and that’s boat pose.

More formally known as Paripurna Navasana or Navasana for short, the seated pose involves rolling out a yoga mat, sitting on the floor and engaging your core as you lift your legs and hands off the ground.

It’s nothing new, but in more recent times it’s become known as one of the best crunch variations because of the sheer strength required to execute it with the correct form.

To find out more, we spoke to fitness expert Abby McLachlan who shared with us how to do the move, how to make this move beginner-friendly and the benefits it brings.

Abby McLachlan

Abby McLachlan is a Pilates instructor and founder of East of Eden, a yoga and Pilates studio based in London. Passionate about creating a welcoming space for movement, mindfulness, and community, McLachlan’s studio offers a diverse range of classes, from dynamic yoga flows and reformer Pilates to restorative practices like yin yoga.

What is the boat pose exercise?

5 ways to practice boat pose #boatpose #yogatips #yogatutorial – YouTube

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“Boat pose, or Navasana in Sanskrit, which you might hear in yoga, is a core strengthening posture, where you sit on the floor and aim to raise your legs straight up in the air in front of you, while keeping your back as straight as possible,” McLachlan, Pilates instructor and founder of East of Eden explains.

Boat pose is also a key part of the Pilates repertoire however, it’s referred to as the Teaser. “Teaser is a more dynamic, flowing move, where you start lying on your back with straight legs and pointed toes and arms overhead,” McLachlan notes.

How do you do the boat pose?

“You then inhale to engage your core, and exhale to lift the head, neck and shoulders first before continuing to peel the spine up, while simultaneously lifting your legs off the ground to about a 45-degree angle,” explains McLachlan.

Sit on a yoga mat with your back tall and your hands resting by your hips
Bend your knees, with your feet on the floor and keep your spine straight as you lean back
Engage your core and lift your feet up, keeping your knees bent as you balance on your sitting bones
Reach your arms forward and straighten your legs into a 45-degree angle
Hold this position for three breaths

What variations are there?

To do the full expression of the posture with straight arms and legs, McLachlan says you’ll need a strong core and back. “However there are lots of modifications you can take before that point to make the movement more accessible,” the expert adds.

For example, you could keep your knees bent at a 45-degree angle with your hands in front of you. Or, you could keep your hands on the floor to help you balance.

You could also try holding the back of your legs for support. If you need more help balancing, you could loop one of the best resistance bands around your feet, holding the ends with your hands.

“As you work up through the modifications, make sure you keep your back straight and your chest open and shoulders back — no hunching over to hold the posture,” McLachlan explains. “And remember to breathe!”

What are the benefits of the boat pose exercise?

First and foremost, the boat pose helps to build serious core strength.

More specifically speaking, a review published in the International Journal of Yoga, which looked at the core muscle activation across different yogic postures, found that Navasana showed the ‘greatest rectus abdominis activation’. So, just like a crunch, boat pose it’s a great exercise for targeting your abs.

This pose won’t just work your six-pack muscles though. This is a full-body exercise as it recruits the use of your legs, hip flexors, back, and shoulders. McLachlan says that when performed properly, this results in ‘improved core strength, flexibility and balance’. “What’s not to love?”, the expert adds.