Effective Swimming Tips For This Summer

There can be no better summer workout than swimming: there is no sweat and extra laundry, it is wonderfully refreshing and it offers a complete body workout, increasing your fitness levels. Here are some tips to help you get the best out of your swimming routine this summer:

Warm Up

Do some basic stretches to make muscles loose and more limber before you start swimming. This will increase flexibility and also help to let you swim faster and for longer durations without the muscles getting tired.

Also warming up your muscles makes them less prone to injury and cramp.

Cramping may be a particular problem if the water seems cold to begin with. Basic Quadriceps stretches, ankle and hip stretches and shoulder stretches should be enough.

If possible, include some swim drills in your routine, which can help to warm up and cool down at the end of the swim session. One useful drill is mixing up the actions from different strokes: the arm actions from one stroke mixed up with the leg actions of another. Then start by doing a few slow laps before picking up and increasing the tempo.

Make it regular

Whether you want to lose weight, build muscle or just improve upon your fitness and stamina levels, it is important to swim at least three times a week. Fewer than three swimming sessions in a week will not offer the best results.

Pay attention to technique

If you have the wrong technique when swimming, you will make less progress; you will be slower and less efficient while cutting through the water. This will likely demoralize you and will not motivate you to stick to the plan.

Also the wrong technique can result in only one or the other set of muscles getting exhausted while others are not being optimally exercised. As your technique improves, you will get faster, better which will further motivate you.

The Tumble Turn

This will help you maintain continuity and rhythm in your swimming. Also as you set out for yet another lap, streamline your body to lie flat as you push away from the side of the pool for least resistance through the water.

Cool down

You haven’t been sweating and may not feel warm the way you would after you have been doing other kids of exercises, but even swimming needs cooling down rather than an abrupt stop.

Slow down the pace with a few slow laps while concentrating on stretching muscles so that they recover better and in time for your next swim session.

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Autumn’s The Best Time To Get Fit

Autumn, with its cool temperatures and beautiful outdoor scenery is one of the best seasons to begin a fitness program.

Going for walks in the park during autumn is a person’s chance to commune with Mother Nature while improving his overall health.

Walking is an aerobic exercise that has a low impact on joints in the lower extremities.

Thirty minutes of walking per day (or ten thousand steps) can add years to a person’s life and lessen the risk for medical conditions to develop.

Areas like New England offer a lovely, colorful backdrop to enjoy while hiking or riding a bicycle. Gathering the falling leaves also provides an opportunity to get out of the house and work those muscles.

The cooler temperatures and colorful scenery are also conducive to other activities, such as rowing a boat on a lake. Rowing is a low-impact activity that works out all major muscle groups, such as core muscles (abdominal), upper body muscles (biceps, triceps), back muscles (lats), and lower body muscles (gluteus and quadriceps).

Rowing is also a good cardiovascular exercise.  Caution must be exercised, as with all fitness programs; rowing can be strenuous on knee joints, spine and tendons in the forearm.

Bicycle riding is also very enjoyable during autumn. Biking or cycling provides the rider an aerobic exercise opportunity with a very efficient mode of transportation.

Cycling is a good exercise for people with arthritis of the lower limbs because there is virtually no impact on the knees and other lower joints. Cycling also tones the leg muscles.

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Valentine’s Couples Workout

Pam Ofstein, eDiets Director of Nutrition Services, was kind of enough to be my partner in this Valentine's Day couples' workout.

Perform each exercise, then move to the next one. Try to complete the circuit (all exercises) twice.

Couples' Lunge and Reverse Lunge
1. You get double your money with this exercise. Begin by facing your partner while holding each others' hands with arms slightly elevated.

2. Pam takes a forward long lunge with her left leg, while I perform a reverse lunge with my right leg. Alternate legs with each rep. Keep your body straight during both movements, and don't let your opposing knee touch the floor. Perform 12 reps on each leg.

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples' Squat
1. Begin by facing your partner while holding each others' hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It's important to stick your butt out while lowering -- almost as if you're about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Interlocking Crunches
1. Begin by lying on a mat with your feet and ankles interlocked. This will provide support for your partner.

2. Place your hands crossed over your chest and perform an abdominal crunch. Support your partner by telling them to keep his eyes straight up and not to bend his neck. Perform 15 reps.

Chest Press
Both partners shoulder stagger their feet so one leg is behind and one leg in front. Bring hands up to chest level and place the bottom of your hands against the hands of your partner. Now each of you should slowly push right and left as each partner provides just a bit of resistance. This is great for the chest, shoulders and arms. Perform the movement for 40 seconds. Look directly in your partner's eyes while performing the exercise and keep your torso facing forward -- don't twist your upper body.

Shoulder Press
One person will begin on their knees. Bend arms at the elbow 90 degrees and make fists. Partner stands behind and provides the slightest resistance by pressing down with the palms as the person kneeling presses upward. The goal of the person kneeling is to perform a full shoulder press with resistance. Perform 10 reps, then switch.

Lay flat on a mat with knees bent. As you raise one leg, your partner will place his hand on your ankle and gently stretch your leg towards your upper torso. This should be performed with very little pressure, and your lower back should not come up off the mat. Hold for 30 seconds and switch legs.

Celebrate Your Victory!

Oh, and guys? Please give your honey a Valentine's gift that's thoughtful and meaningful. Otherwise, the remainder of 2010 will look like this:

Happy Valentines Day!

As an eDiets member, you can get more fun, specialty fitness ideas like this one -- and even work directly with Raphael to create your perfect plan! Get more information now and get on track to get a body you love!

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with The American Council On Exercise.

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