Swimming As A Recreational Activity - 7 Facts About Swimming That You May Not Know

Swimming As A Recreational Activity - 7 Facts About Swimming That You May Not Know Swimming is one of the safest and most effective forms of exercise. It is almost impossible to get injured while swimming and it is also a great workout for your body. Whether you are trying to lose weight or stay in shape, swimming has something to offer just about anyone. Here are 7 facts about recreational swimming that you may or may not know.

*You can swim for exercise no matter what your age. Some people teach their infants and toddlers how to swim so that they will learn to love and respect the water at a very early age. I also know people well into their eighties who swim regularly to stay in shape.

*An estimated 65 thousand people in the United States alone do not know how to swim. Many of them learned as young children but never go to a pool, lake, river, or ocean anymore and have forgotten how to swim over the years. Others were never taught and continue to avoid the activity altogether. It was once thought that knowing how to swim was important for safety reasons, but now it is pretty much left up to the individual.

*Swimming in extremely cold water can be very dangerous. People with heart conditions or other ailments, as well as elderly people, should avoid swimming in water that is too cold. Cold water cools down the human body 25 times faster that cold air does, so swimming in water that is below about 15 degrees Celsius should never be undertaken. This can lead to thermal shock, hypothermia, and eventual death.

*Swimming is also a very safe form of exercise because it is considered to be low impact and easy on the bones and joints. You can do exercises in the water using floats and weights and enjoy a good workout without worrying about serious injury. This is especially true if you have arthritis or other types of physical limitations.

*It really is true that you shouldn't swim for about an hour after eating. This is primarily because your body is digesting your food and you may get a cramp during the time right after you eat. Allow your body to rest after eating and then go into the water.

*Swimming is a good way to lose weight. This form of exercise will stimulate your entire body and could lead to an increase in metabolism over time. If you are trying to lose weight, swim for at least twenty minutes three or four times each week.

*Going swimming is very relaxing and has been compared to yoga and meditation in terms of its soothing effect on the mind and body. So swim often and remember that some of the most intelligent and creative people in the world choose swimming as their form of exercise and relaxation.

Swimming As A Recreational Activity - 7 Facts About Swimming That You May Not Know
By Connie Ragen Green
Source: http://ezinearticles.com

Duration of exercise

The Art of Healthy Lifestyles
The duration of exercise, is refers to the time people spend exercising. If in cardiovascular session, not including the warm-up and cool-down, should vary from 20-60 minutes to gain significant cardio-respiratory and fat burning-benefits. Each time people do cardiovascular exercise, at least try to do 20minutes or more. Of course, the longer go, the more calories and fat being burn and the better condition of cardiovascular system.

It is important to gradually increase before increase the intensity, that is when beginning a walking exercise , to be more concern with increasing numbers ofminutes of the exercise before increase the intensity, by increase speed, by walking hilly train.
The Art of Healthy Lifestyles

Walking Not Enough

The Art of Healthy Lifestyle
Walking is a popular form of exercise, but may not be enough to experience significant health benefits.

Generally, low-intensity activity such as walking alone is not likely going to give anybody marked health benefits compared to programs that occasionally elevate the intensity.

Researchers were concerned that while people with health issues are encouraged to increase their volume of activity such as walking, there didn't seem to be much focus on the effort that needed to go into the activity.

The University of Alberta study put the popularized pedometer-friendly 10,000-step exercise program to the test against a traditional fitness program which incorporated cardio-based activities on equipment such as treadmills and stationary bicycles. The traditional group was asked to complete exercise at a moderate intensity, a level allowing for one or two sentences of conversation with ease. Intensity was not set for the walking group; they completed their daily exercise at a self-selected pace.

When researcher matched the two programs for energy expenditure, they found that the traditional fitness program improved aerobic fitness and reduced systolic blood pressure, more than the 10,000-step lifestyle program. Of the 128 sedentary men and women who completed the six-month research program, those who took part in a more active traditional fitness regimen increased their peak oxygen uptake, an indicator of aerobic fitness, by 10 per cent. Those who took part in the walking program experienced a four per cent increase. Systolic blood pressure also dropped by 10 per cent for the traditional fitness group, compared to four per cent for the group who just walked.

Other markers of overall health, such as fasting plasma glucose levels, response to a two-hour glucose tolerance test and various blood lipids were unaffected by either exercise program.

Most concern is that people might think what matters most is the total number of daily steps accumulated, and not pay much attention to the pace or effort invested in taking those steps.

The 10,000-step or pedometer-based walking programs are great for people--they are motivating, and provide an excellent starting point for beginning an activity program, but to increase the effectiveness, one must add some intensity or "huff and puff" to their exercise. Across your day, while you are achieving those 10,000 steps, take 200 to 400 of them at a brisker pace.

People got to do more than light exercise and move towards the inclusion of regular moderate activity, and not shy to interject an occasional period of time at the vigorous level.
The Art of Healthy Lifestyles