Adding exercise to your weight loss program is a great way to speed things up and at the same time improve other wellness areas like
- Lowering stress and the effects of stress
- Strengthening bones and connective tissues
- Combating depression
- Promotes flexibility
- Improving cardiovascular health
Walking is the simplest way to add exercise to your program and riding a bike is a great way to burn extra calories as well. Another excellent way to rev up your wellness is swimming.
Too many swimming seems complicated, even mysterious and reserved for the most dedicated athletes. To do it effectively, you’ll need to join a gym or your local recreation center unless you have access to a competition-type swimming pool. Those are minor obstacles, however, and swimming has great rewards.
Unlike walking or riding a bike, you can not chat with a buddy while swimming. This makes it a more solid form of exercise but at the same time, it provides some high-quality time to reflect on your thoughts.
Besides paying for access to a pool, swimming has very few costs associated with it. A swimsuit and a pair of goggles are really the only must-haves. There are some other accessories if you want to add some variety to your workout but even they are inexpensive. These include ear plugs, swim fins, hand paddles and a paddle board.
Many pools have a “Masters Program” or club associated with them and for a modest fee, you can get some coaching and supervision.
In a public pool setting the etiquette is the slower swimmers use the lanes at one side of the pool and as you get a little faster you progress toward the other side. In the fast lane are the top athletes.
You can swim with whatever stroke you like. You do not have to go hard as fat is burned at about 65% of your MRH or Maximum Heart Rate. If you are unsure about your heart rate you can purchase a heart rate monitor or simply place your finger on your neck, locate your jugular and time yourself for fifteen seconds. Multiply the beats you feel by 4 and you have your heart rate.
Use the formula, 220 – Your Age, to determine your MHR and then multiply by.65 and that is your target heart rate for effective fat burning.
For example, I’m 51, so for me, it would look like this:
220-51 = 169 . 65% of 169 ( 169 X.65 ) is about 110 beats per minute .
Another alternative is water aerobics classes which offer a very low impact resistance workout.
Swimming in an excellent way to maximize your weight loss program and accelerate the results. It is low-impact and inexpensive.