Fitness and Workout Routines


Workouts – Warming Up and Cooling Down

Don’t start until you are warm enough

Put simply, if you don’t warm up before exercise you run the risk of injuring yourself.

A warm up pushes up your core temperature, and then stretching makes muscles soft and pliable and thus less easily injured once the exercise begins.
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Treadmill

Treadmills are fun but they can be dangerous, too. To get the full benefit and stay safe you must learn how to use them correctly.

Begin slowly, start the machine while you stand to one side to see it in operation and then stand on, hold the handrails and walk at 2 or 3 miles per hour for a few minutes to get used to the feel. It feels odd because your surroundings are not in motion.

Now stop and get off. Be aware that you may feel disoriented and dizzy when you stop so, for the first few times, have something (or someone) to hold on to.
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Core Strength

Your core is what everything else is attached to. If you are not strong there you will have bad posture, be injury prone, and will not have the strength in your arms and legs that you would hope for.

The core consists of your abdominal muscles (rectus abdominus, internal/external oblique, and internal/external intercostals) and the muscles that run along your spine (erector spinae). You must work all in order to be balanced and strong.
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Reach Your Potential

Have you ever noticed how many swim terms are used in everyday slang? “Jump right in” and “dive in” are just a few. Goals, however, need to be approached differently. Whether you are setting goals for improving your backstroke, moving up the corporate ladder, or growing a garden you should break it down into steps. This will put you in the right direction to achieve what you desire to be the end result.

The first thing you should do is visualize reaching that goal. That is motivation in itself. Just remember then that you need to take it one small achievement at a time in order to get there. In other words, break your big goal down into smaller goals. If you set your goal too high without a plan of execution, you can become easily discouraged.
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Swimming and Carbs

Swimming or splashing, it’s easy to work up an appetite in the water. Nutrition is important to understand if you plan on taking a dip, but more so to avid swimmer.

Swimmers seem to have the best of both worlds: talent in a fun sport and the need to consume carbohydrates. Of course, proteins and fluids should also be in the equation. However, carbs should comprise approximately 60% of a swimmers daily caloric intake.

Carbohydrates is the highest source of energy to the body and affects performance. Carbs produce glycogen, which is translated into glucose on demand. Low levels of glycogen can negatively affect performance, the most significant being a drop in blood sugar. Depending on size, the swimmer in training should consume 300 to 600 grams of carbs each day.
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Just Add Water

If you are looking for a sport that costs less than other sports or requires less equipment, swimming is your answer. All you need is yourself, a swimsuit, and preferably a swim buddy, coach, or life guard. Mix with water and have fun!

Your swimsuit or shorts should fit well. Suits should feel like a second skin. You will find that the quick drying material such as lycra or nylon are a smart choice. Competition suits are great if you are clocking your speed. These will allow you to swim more efficiently with less drag.
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Breaststroke Technique Tips

The breaststroke consists of push and pull cycles. It is best mastered when broken into isolated motions, or components.

First push off horizontally. With arms outstretched and your head between your arms maintaining a neutral position, the hands should be together and fingers closed. As you streamline push your weight on your chest as if gliding downhill. Your hips will slightly elevate to drive you forward.

Part your arms into a Y with palms turned out. Do not utilize the hands to apply pressure. Just think of it as putting them on a stable object then use your elbows for leverage. Once the elbows have begun the muscle work, use your abdominal muscles to continue forward.
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Water Safety is a Splash

Swimming is a great way to escape summer heat. Local pools and beaches are filled with people having fun. Water safety is the first rule of swimming and should never be disregarded whether in a private pool or on the beach. Here are some simple guidelines to being water safe.

• Learn to swim. This seems obvious but many people enjoy water recreation without this ability. It is never too late to learn to swim. YMCA’s or other community facilities offer adult classes.

• Learn CPR. If you are not properly trained in CPR, contact your local American Red Cross or YMCA. They can offer a schedule of classes or give a list of community facilities such as a hospital or fire department that might offer classes.
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Exercising

If you want to be healthy and help reduce the chances of cancer and disease – you must exercise. Exercise is an important part of losing weight, but it is also absolutely essential for life long health.

If you have never exercised and your goal is now to lose weight, you should start an exercise plan immediately.

In the beginning the most you might be able to do is walk for twenty minutes a few times a week, but as you progress you will notice that you will not experience shortness of breathe or fatigue in as little as two weeks.

Starting is the hardest part of exercising. Once you stick to an exercise routine for a month you will find that it will get easier and easier to exercise daily. Start with something that you enjoy or exercise with a friend.
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Exercise is About Having Fun

Keeping exercise up is all about having fun! If you don’t enjoy it, then, it will soon become a chore and you’ll begin to find that other things in your life become more important.

So, once you have made the decision to start exercising, try all the alternatives. Spend some time at the gym, try to persuade a friend to exercise with you and try all the forms of sport that you can.

Then, after a month or so, sit down and think about the various activities and find one that you think that you like and that will keep your interest.

Suitable exercises usually have either a social element that you enjoy, for example, a good crowd of people to
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