Swimming Tips

Posts Tagged ‘Summer’

Chris comes in first in the 50 back at the Summer Long Course Championships

Last year it was ONLY bikinis, everyone had one, despite their shape and size. What do you think this year will be?

Here comes summer
CONGRATULATIONS to Speedo Philippines on their successful launch the other week!

Read more on Manila Standard Today

Chris comes in the first in the 200 IM at the Summer Long Course Championhips

Now that we are in the heart of the summer, outdoor activities are in full swing for most. Whether it is gardening like we recently discussed, cooking out or just sitting by the pool, we all try to get our fill of the fresh air and sunlight while we have it. Many exercise routines start heading outside as well during these months. Whether you are a workout expert or decided to try and do something after the Independence Day Barbecue, congratulations on taking the right steps to being healthy.  

Throughout the country, activities such as golf, tennis, bike riding or water sports are very accessible. No matter which one you choose, you must always make sure not to over do it. Many of these activities or exercises require that your body warm up in advance. Without sound judgment, you could put yourself at risk for injury.

When our body is stressed or damaged it will tell us, and we need to listen in order to avoid further pain and injury. Stiffness, tight muscles, aching and even pain are signs that we have overdone it. You would be amazed what just a few little things could do to make us feel better and our bodies more efficient when we exercise.

If you’ve read any of my previous articles, you know how important stretching and warming up are to any activity. Five to ten minutes should be sufficient as both a warm up and a cool down after your activity. The focus should be on the muscles that will be used most in whatever activity you plan to take on. Gradually increase your blood flow and heart rate with simple movements like walking or jogging. Start off slowly when you begin your activity. There’s no reason to push yourself so hard, so fast.

Swimming

My favorite sport is swimming.  In some areas of the country, it is available year round, whether due to the climate or indoor pools. It is at its peak here in the summer though with people visiting beaches and neighborhood swimming pools all over. The type of swim stroke you use could be very important for anybody who has had lower back or hip problems in the past.

When swimming freestyle (the way everybody learns), your neck jerks back and forth while you take breaths and the strokes cause your lower back to hyper-extend. The breast stroke (like a crawl) will also hyper-extend your lower back. Butterfly strokes (where both arms come out of the water together) pull your entire upper body out of the water and can put stress on the lower back as well.

Yes, you can hurt yourself in the water, and it’s easier than you realize. If you have history of back pain, side or back strokes are probably your best bet. Using a snorkel can help avoid that jerking motion on your neck and a kickboard can help you keep proper form.   Using the kickboard with your head down is great when working laps and using the buoys between your knees can help you work on your strokes.

Running

Any experienced jogger can tell you what it can do to your body. Running can exert five times a person’s bodyweight on their feet and ankles. This tension can travel up through your hips to your spine and head. This could cause joint, muscle and back pain. Without proper countermeasures, your joints, cartilage and other connective tissue can deteriorate. As you run, the constant pounding jerks and compacts your spinal joints and discs.

There are two things you can do to help alleviate some of the stress on your body. Wear good running shoes that fit well and have a cushion. Also try to avoid running on hard surfaces. If you live near a beach, the sand is a perfect surface. Some facilities also have tracks made out of a rubber-like surface.

Biking

Biking is another great form of exercise that is easier on your knees than running. Injuries are still possible without the proper precautions. Poor posture and rough or uneven terrain can affect your spinal joints and discs. It is important that you choose the right bike both for you and the type activity. The bike shouldn’t be too big or too small and you don’t want a mountain bike if you will primarily be doing street biking.  While stationary, an elliptical bike is great for people who have knee or back problems as it provides a lot of cushion and support. So if you’re in the gym and want to do some cardio without killing your knees, here’s a good machine.

The great thing about these three activities, is that for the most part, they are inexpensive. Yes, you can spend a lot of money on a bicycle or running shoes, but there are no gym or trainer fees and you can do most of this just about anywhere.   See ya at the beach, at the pool, or on the sand!!

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

Riding escalators: a summer safety reminder
(ARA) – Whether traveling on vacation or staying home, the summer means more time spent out and about. With activities ranging from swimming at the local pool to attending festivals, amusement parks and sporting events, people are visiting new places and new buildings.

Read more on Lexington Clipper-Herald

As summer approaches, many people want to get in shape. Here are some exercise tips to help you lose weight during the summer months.

Tip #1: Walk and Talk

The summer months are great for being outdoors and walking is a great form of exercise for weight loss. Instead of sitting at Starbucks or your neighbor’s house chatting get outside and walk and talk. Visiting with friends and family is important and fun, but who says you need to be stationary to enjoy someone’s company.

Walking 1 mile burns around 100 calories (for someone that weighs 150 pounds), and walking and talking is a great way to kill two birds with one stone.

Tip #2: Buy a Bike

Like walking, biking is also a good low impact form of exercise. As a whole we drive too much, sometimes even just 2 miles or so to run a quick errand. Use your new bike to run errands close to home, save gas, and burn calories.

Tip #3: Picnic and Plan Outdoor Activities

Summer is a great time for picnics. Plan a picnic and of course pack healthy foods, but also pack a Frisbee, football, whiffle ball and baseball bat. It may not seem like a hard core workout, but tossing around a Frisbee or football burns more calories than watching TV, and all the extra activity adds up in the long run.

Tip #4: Start an Outdoor Project Around the House

There are so many outdoor projects that are perfect for the summer. You can build a deck or plant a garden. Exercise does not have to happen in a gym or in front of a television. What do you think people did before gyms were invented… that’s right they worked on the land and on the house. Outdoor projects can be a sneaky way to get in more exercise during the summer.

Tip #5: Find a Summer Workout Partner

Having a workout partner helps to keep both people motivated. It can be hard to lose weight all by yourself, but if you have a workout partner with similar goals, you can push each other to stay committed to the exercise routine.

Tip #6: Take a Fitness Vacation

Most people gain weight when they go on vacation because they just want to go eat, drink, party and sleep on vacation. But, I’ll challenge you to take a fitness oriented vacation.

If you go to the beach to relax, plan a 3-5 mile walk in the morning and a 3-5 mile walk in the evening before dinner (that could be an extra 600-1000 calories burned a day). Plan a hiking vacation, or a tennis vacation, or a swimming vacation. Get in the ocean or pool for 1-2 hours in the morning and 1-2 hours in the evening before dinner. Do activities you love. But make a plan to be active on everyday of your fitness vacation.

Tip #7: Consult with a Personal Trainer or Fitness

Professional

If you have motivation to exercise but you’re not sure what to do consult with a personal trainer or fitness professional to get some guidance and structure. Structure really helps us to achieve goals and a health professional can help to provide structure to your workout routine so all you’ll have to do is follow the plan.

If you’re serious about losing weight, I recommend that you also incorporate healthy eating habits. Get started today and stick with it.

Almond Beach Village Now Offering Summer Barbados Family Vacation Activities
Almond Beach Village, a Barbados all inclusive resort, is now offering exciting family activities for the Summer of 2010.

Read more on PRWeb via Yahoo! News

Swimming: Thunderstorms plague Neurosurgical Associates Summer Open
As the rain clouds drifted away and the thunder quieted, Blake Woodrow prepared to capture his fifth title, this time in the 200-yard butterfly.

Read more on Naples Daily News

Covington pool ready for summer
Users of the swimming pool at the city park will see several improvements this summer.

Read more on The Danville Commercial-News