Archive for March, 2011

Fitness and Health Ideas to be precise is here to help you prepare the body for the physical necessities of daily life. Fitness and Health provides strength, flexibility and stamina for the proper functioning of the body.

WHY SHOULD I DO WATER AEROBICS

We all know that exercise such as running, jogging and biking has been found to reduce cholesterol and high blood pressure and prevent heart disease. Did you know that water aerobics can have the same desired effect.

This article emphasises the benefits of water aerobics. Aquatic exercise is becoming increasingly popular as water has been found to be ideal for muscle toning, is soothing and increases stamina, strength, flexibility and endurance. It is well known that our body weight is much less in water. Hence when one stands in water at chest level your body is near weightless. The natural buoyancy of water supports the body and relieves the stress on joints, tendons and ligaments. Water’s gentle support enables easy and effortless movements. Many people with arthritis, old age problems and post-operative recuperation walk several times up and down the pool, usually such pools are 4 ft deep only at any point or all points or through its length and breadth. Such shallow pools are zones of wonderful therapeutic cure. In winter the swimming pool is heated and in summer the pool is kept cool. Many patients come to recover from injuries and after surgery also.

Patients are required to do the exercises for the head, eye, mouth, shoulder, inner and outer arms, thighs, legs, ankle, feet, fingers and toes. In short, the exercises cover every part of the body from head to toe. Breathing exercises are also included. While land exercises aggravate orthopaedic problems, water exercises can be done without undue stress and muscle weakness.

Many of the elite sports personalities with injuries use water aerobics.

The quality of water is unique. It’s elasticity adjusts to variations in force or speed of movement at different joint angles thus providing a constantly changing resistance.

The fascinating and inviting qualities of water make the exercises smoother and more relaxing than hand exercises.

In water aerobics the combination of routine is limitless and there is something for everyone, even a non-swimmer.

Just standing in neck deep water stimulates circulation, there is a soothing effect on the muscles, the heart in fact recovers more quickly from exertion because it is not working against the force of gravity. The water exercise includes 15 minutes of warming up and ends with 15 minutes of colling down with ½ hour of jogging and exercises in between.

Water Temperature

Water temperature should be between 82⁰ -  85⁰. Water that is too warm can make you feel sick, where colder water can cause pain in stiff or arthritic joints. If you fear water, wear a flotation device and stay in the shallow part of the pool.

 Different Strokes

For calorie burning, stroke matters. A 123 pound woman swimming side stroke will burn 68 calories in 10 minutes while a 170 pound man will burn 90 calories. The same woman burns 95 calories with a slow crawl or backstroke and the man, 130 calories.

 The breaststroke eats up 91 calories during a 10 minute swim for the woman and 125 calories for the man.

 I can’t Swim

 People who haven’t learnt to swim can still do a variety of water exercises, including aqua aerobics, walking or jogging across a pool in chest deep water or running in place while treading water with flotation devices to keep you upright in the deep end of the pool. Lift your knees high, pump your arms back and forth. Devices such as fins, hand paddles and inflatable rubber mitts help strengthen your upper body or legs by increasing resistance against the water.

 A total body workout in water should include exercises for all major muscle groups. A typical warm-up and cool down can include shallow water walking with gentle arm movements back and forth.

 A combination of leg kicks and leg lifts can work the lower body, while arm circles and figure 8’s work the upper body, including shoulders, chest and back. Kicking laps across the pool holding on to a kickboard is a great conditioner and can be done by non-swimmers.

 Water workout – Swimming and Water Aerobics

 Aqua aerobics is particularly beneficial for pregnant women with the added load in their belly and the increase weight during pregnancy, most women find conventional forms of exercising quite difficult. Besides, there is a high risk of sustaining injury to hips, back and other parts of the body.

Check out  Fitness and Health Ideas for more informative and interesting articles.

Buzzle.com – Aqua Aerobics – Water Aerobic Exercises.

Fitness and Health Ideas to be precise is here to help you prepare the body for the physical necessities of daily life. Fitness and Health provides strength, flexibility and stamina for the proper functioning of the body.

Your heart is a muscle, or pump, and like every muscle in your body it needs to be exercised to grow and become fit, healthy and strong. Another important part of our body is the spinal cord, because it defines our posture and gives shape to our body. To keep this in good shape it can only be achieved through regular exercises.

All forms of aerobic exercises will strengthen your heart so it will pump more blood with each beat. High stroke volume is beneficial to your muscles which get more efficient at taking the oxygen out of the bloodstream. Your endurance will be greater because your muscles won’t run out of oxygen as quickly. You will be surprised at how good you will feel after a little exercise.

Your heart can circulate more oxygenated blood throughout your body with less effort and great efficiency which results in a slower heart rate. This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Mitochondria inside the muscle increase in number and activity as they are the powerhouse of your cells because they do all the heavy duty work to keep you moving. The average fit and healthy adult heart pumps about 5 litres per minute along with oxygen and many other life sustaining elements circulating through your body.

Some of the benefits you receive from aerobic training include:-

(a)    Increase in heart size (your heart can grow by 20% in size);

(b)   Increase in blood volume;

(c)    decrease in resting heart rate (a good resting heart rate is below 70 bpm);

(d)   an increase in cardiac output due primarily to stroke volume;

(e)   an increase in oxygen capacity;

(f)     a reduction in blood pressure (excellent for reducing heart disease risk);

(g)    improvement in body fat levels (great for figure and health).

Fitness and Health Ideas believe using aerobic training has some excellent benefits for your heart, fitness, health and body.