MACA Coach

Archive for the ‘Fitness’ Category

Chlorine is widely regarding as the most effective way to disinfect and prevent bacteria from forming on swimming pools. However, recent research reveals that too much exposure to chlorine can lead to significant respiratory issues, as evidenced by the following two studies:

A recent study conducted by researchers in Belgium and published in the September 2009 issue of Pediatrics found that teenagers who spent more than 1,000 hours in a swimming pool had more than eight times the risk of developing asthma, allergies or other breathing disorders, compared to teens who swam in pools that were disinfected using copper-silver disinfectants.

In another study, researchers at the American College of Sports Medicine found that chlorine levels such as those found in public and home swimming pools may lead to increased breathing problems and a condition known as exercise induced bronchoconstriction in trained swimmers.

The researchers studied the effects of chlorine in two different concentrations, including 0.5 parts-per-million (PPM) and 1.0 PPM (the latter of which is typically found in home and public pools) had on the lung capacity of trained swimmers. Testing was conducted after the swimmers swam in pools with different chlorine concentration levels, as well as after they ran or cycled next to the pools. The researchers found the incidence rate for respiratory trouble was slightly less than 20% when swimmers swam or exercised near the pool with 0.5 PPM; however the incidence rate for respiratory issues climbed to more than 60% when swimmers were exposed to the pool containing a concentration of 1.0 PPM. These findings were regardless of whether the swimmers had a history of prior breathing problems.

The researchers said they had suspected that chlorine played a significant role in the respiratory health of swimmers and cautioned those who swam regularly to be aware of the chlorine concentration levels in the pools in which they are swimming.

They noted that swimming is an exercise that’s generally recommended for those who already have breathing problems, such as asthmatics, and recommended that those with respiratory issues should seek out pools with chlorine concentrations of less than 0.5 PPM.

Most people know that being active is the key to staying healthy well into your senior years. It’s also widely known that as we age, our muscle mass begins to deteriorate, our joints stiffen and our bones become weaker and more frail. Taking up regular daily exercise can help stave off the effects aging has on the body and improve overall health and well being. And it can be fun.

Start simply by incorporating exercise into your daily routine. Go for a walk in the morning or evening, ride a bicycle down the street—whatever you do, the activity doesn’t have to be vigorous or strenuous in order for your body to receive the benefits of exercise. And no matter your physical condition, there’s an activity that’s right for you. Whether that means going to the gym and working out with a friend or personal trainer, or joining a sports team, exercise will keep you healthier and increase longevity.

According to the National Institute on Aging, whatever activity you choose, your focus should be on building up your endurance, strength, balance and flexibility. A sample workout plan might include a mix of stretching the muscles pre- and post-workout, along with walking and light weight lifting. Swimming is another great activity to incorporate into your workout. It not only satisfies helps increase strength, endurance, balance and flexibility, it’s great for burning a high amount of calories and it’s easy on the muscles, bones and joints.

After a few weeks of activity you will start to see benefits, including an increase in energy and strength. You may also being to notice that your getting more quality, restful sleep as your body is responding to the increase in physical activity and seeking ways to repair and restore itself for the next day.

Use common sense when taking up a new exercise routine and make sure to stay hydrated and take plenty of breaks. If it’s been a while since you’ve exerted yourself, make sure that you start gradually into a routine so that you can prevent injury. Also, talk to your physician before starting any activity.

Many people that need to be exercising and thinking more about their health are those that deal with such things as obesity, disabilities or chronic injuries which makes it harder to exercise and easier to be inactive. Swimming and other aquatic exercise are good options for people of all ages and varying fitness levels because they have less impact on your joints than other types of exercise do which makes it easy for those dealing with pain, size or injury issues. Also, there are many health benefits that are associated with swimming like increased flexibility, muscle building, cardiovascular endurance and weight loss or maintenance.

Flexibility or the range of motion of a person’s muscles and joints is often taken for granted by people. You don’t know how much you need it until you experience a lack of it. Water exercises and swimming, when done with good stretching, can improve your flexibility and range of motion. That is why water is often used in therapeutic settings and physical therapy to help increase flexibility for a person. Water makes movements smoother which leads to lengthening, stretching and toning the muscles.

As people age, they tend to lose muscle mass and flexibility which can lead to difficulty in performing simple, everyday tasks. Muscle strength and endurance don’t always go together, but swimming can actually build both of these at the same time. With swimming, the body naturally meets water resistance so no matter what you are doing or what speed you are moving you build muscle. And when you move at a fast pace in the water you not only build muscle strength but endurance as well.

Swimming can be enjoyed by anyone and everyone and is also one of the best cardiovascular exercises available. Those suffering with anything from knee or back problems to disabilities as well as those that are overweight can exercise easily in the water and gain better health and a stronger body as a result. And as an added benefit, those swimming or doing other aquatic exercise can increase their metabolism and in turn lose weight or maintain their weight.

We’re all familiar with the range of swimwear we’d see on a trip to the pool or the beach—anything from boardshorts for teenage guys to one-piece Speedos for serious female swimmers. But swimwear wasn’t always so varied as it is today, or so revealing. Here are some interesting facts about fashion trends in swim attire in the 20th century and earlier.

Mid-1800s: Women wear “swimming gowns” made of wool or flannel (fabrics that don’t become see-through when wet). Weights are sewn into the hems so the dress won’t rise in the water. Men’s suits are also wool, with long sleeves and full-length legs.

Turn of the 20th century: Early swim trunks for men are introduced. More modern in appearance, this attire is still cumbersome: when wet, the trunks weigh as much as nine pounds.

1907: Swimmer and water-ballet performer Annette Kellerman is arrested on a Boston beach for indecent exposure. Her form-fitting, one-piece swimsuit revealed her arms and legs, scandalizing other bathers.

1920s: Although still made mostly of wool, swimwear for men and women now features colorful patterns, leaving behind the drab shades of gray and black that had been the only acceptable colors for swimwear.

1930s: Swimsuits made of cotton are finally becoming widely worn. In the early 1930s, a chest-revealing swimsuit, called the “Topper,” is introduced for men. The detachable top could be zipped away from the trunks. Still a daring concept even for men, the topless suit elicits disapproving stares at the beach—and sometimes arrest for indecent exposure.

1947: The first “bikini” is introduced after World War II. Modest compared to current versions, the early bikini is essentially shorts and a crop top that exposes a small section of midriff. The suits were named for Bikini Atoll, islands in the Pacific Ocean and the site of nuclear weapons testing. It is theorized that the swimsuit creators believed the bikini swimsuit would produce an explosive cultural shock that was equivalent to that of the atomic bomb.

There’s no question that swimming benefits your body—greater strength, fitness and flexibility—but exercising in water can do lot of good for your head, too. Swimming can energize your mind, lift your spirits and enhance your sense of well-being. Avid swimmers say nothing beats the calm yet energized mental state brought about by a vigorous session in the water.

Stress relief
Swimming can be an ideal way to take a break from worries, pressures and negative distractions. During your swim time, it’s just you and the water. You are free to focus on nothing but the rhythm of your strokes.

Meditation
Many swimmers report attaining a satisfying frame of mind while swimming that resembles a meditative state. The repetitive strokes, rhythmic breathing, quiet of the water and lack of distractions can lead to a “swimmer’s bliss” that stays with you long after you’re out of the pool. After all, our bodies consist of about 60 percent water, so it’s no wonder we can feel a primal gratification in being enveloped by water.

Self-esteem
Keeping a regular swimming schedule can entail self-discipline, goal setting, time management and prioritizing—all of which raise confidence in our ability to set and meet goals. Add to this the mental and physical satisfaction of exercising in the water. And don’t forget how great it feels when those extra pounds fall away!

Mental acuity
Research indicates that swimming, like all aerobic exercise, may protect against mild cognitive impairment by increasing blood and oxygen flow to the brain and lowering risk of cardiovascular diseases that can harm brain function. Scientists also say that regular aerobic exercise helps the brain work at top capacity by creating new nerve cells and boosting brain chemicals.

Less depression
Many current studies of the brain during physical activity indicate that exercise can have effects that are similar to antidepressant medications. During exercise, levels of mood-lifting brain chemicals are raised—and levels can stay elevated days after the exercise session. Brisk exercise like swimming also can help you get a good night’s sleep, which wards off depression.

A time-honored summer pastime for kids, adults and pets can be swimming in the natural waters of a lake. But these areas, while enticing and beautiful, have special safety concerns, especially for young children. The American Red Cross recommends that people swim only in lake areas that are specially designated for swimming and are watched by lifeguards. Without these protections, natural waters might be too dangerous for swimming.

Armed with some knowledge and caution, though, you and your family can have plenty of safe fun at your favorite lakes.

Watch the Kids

Children need to be constantly watched around water. Babies and toddlers can drown in only a few of water. Young children should have an adult swimmer within arm’s reach at all times.

Even children who know how to swim are at risk for drowning. Always keep them in sight.

Have young children and weak swimmers wear snug-fitting, U.S. Coast Guard-approved life vests. Inflatable “water wings” do not offer adequate drowning protection.

Know the Risks

Check the weather report before you go. Stay home if bad weather is expected. If weather conditions change for the worse while you’re in the water—especially if there’s thunder and lightning—get out immediately.

Lake waters might hide sharp rocks, glass or trash. Wear aqua socks or water shoes.

Walk carefully into the water. Lakes might be shallow near the shore and then suddenly get deep.

Don’t dive into water. You can’t be sure how deep the water is, and large objects (like rocks and boulders) might be hidden underneath.

Avoid water that has floating mats of algae. This might be “blue-green algae,” which is toxic to humans and pets. Don’t swim in algae-covered water—and don’t let pets drink from it.

Practice Water Safety

Always swim with a “buddy” and only in designated areas marked by buoys and ropes and supervised by lifeguards.

Be aware of any recreational activities happening nearby, such as boating, canoeing, water skiing and windsurfing.

Keep watching yourself and the kids for these signs: fatigue, hunger, cold, too much sun.

Four main swimming strokes are used in training and competitive swimming: freestyle (or the front crawl), backstroke, breaststroke and butterfly. How are these strokes performed and which muscles get a workout?

Freestyle or front crawl
The front crawl (known among competitive swimmers as the freestyle) is the most widely used stroke, and the fastest and most efficient. Face down in the water, the freestyle swimmer pulls the arms through the water in alternating movements, in a windmill-like motion. Freestylers use a “flutter kick” for propulsion and balance.

The freestyle rigorously exercises the tricep muscles (the back of the upper arms), biceps (the front of the upper arms) and deltoids (the rounded part of the shoulders). Freestyle also works out the abdominal muscles, pectorals (chest muscles) and gluteals (muscles in the buttocks). The flutter kick uses the quadriceps (thigh muscles) and the abdominals.

Breaststroke
The most popular stroke among recreational swimmers, the breaststroke is done with the chest facing the water. The swimmer pulls the arms along the body while legs do a “frog kick.”

The water-resistance properties of this stroke particularly challenge the inner and outer thigh muscles, the calf muscles and the triceps.

Butterfly
The most difficult stroke to master, the butterfly employs the legs and feet in a wavelike “dolphin kick.” The swimmer sweeps the arms into the water with a circular motion.

The arms’ rotation builds the shoulders’ deltoid muscles, the trapezius muscles (around the neck) and, in lesser roles, the biceps and triceps. Abdominals undulate the torso and the back’s broad lateral muscles provide stability. The dolphin kick works the gluteals, quads, hamstrings (the rear thigh muscles) and calves.

Backstroke
Similar to freestyle except that the swimmer lies on the back, this stroke uses a windmill-like motion of the arms. The swimmer continuously flutter-kicks the legs.

This stroke uses many of the same muscles as freestyle, but it gives a more intense workout to the back muscles and hamstrings. Also exercised are the biceps, triceps, forearm muscles, shoulder muscles, pectorals, abdominals and calf muscles.

Swimming is a good exercise option for people of all ages and fitness levels—even those with disabilities or chronic pain. When you’re in the water, your bones and joints don’t bear all your weight. The vigorous movement of swimming places stress not on your weight-bearing joints but on your muscles.

Strength
While swimming is low impact, it’s still a great way to get strong because swimmers use major muscle groups in both the upper and lower body. And water offers 12 times more resistance than air, forcing swimmers’ muscles to work harder.

Endurance
Muscular strength alone is not the same as overall fitness. Water exercise, though, can build both strength and cardiovascular endurance. Swimming develops muscle strength through water resistance and raises cardiovascular endurance through aerobic activity.

Flexibility
Swimming, in tandem with good stretching, can boost flexibility and range of motion. Water’s buoyancy, resistance and temperature encourage muscle flexibility, and the smooth movements of swimming tend to stretch and lengthen muscles.

Weight management
Regular, calorie-burning exercise is key to successful weight management. People weighing 150 pounds can burn about 400 to 700 calories per hour while swimming, depending on their activity level. Frequent, regular swimming can speed metabolism, lower body fat and improve the body’s ability to burn fat.

Cardiovascular health
Because swimming uses so many muscles and your body is working against water resistance, even a low-key water workout can elevate your heart rate. When you’re swimming, your heart, lungs and circulatory system go all out to deliver oxygen and energy to each of your moving parts.

Overall toning
Olympic swimmers have terrific physiques. Years of training in the water have given them long, lean bodies with toned muscles. Swimming is the perfect sport for anyone who wants to feel fit and healthy—and look it.

Swimming offers benefits for the whole body with low impact on joints and bones. But is swimming a good choice if you want to lose weight? Recent studies claim that swimming may not always be the best way to shed pounds. Is this true?

Some health and fitness specialists say that water’s cooling effects can slow the calorie-burning process. In the water, you don’t heat up as you would on land, so your body doesn’t have to work as hard to cool itself down. What’s more, some people claim to be so hungry after swimming that they eat more calories than they just burned. Other say that swimming makes them so exhausted they’re left with little energy for anything else.

Yes, Swimming Can Promote Weight Loss
Assuming those claims might be true for some people, can you swim to lose weight? Certainly—if you keep in mind some of the pitfalls.

There’s no argument that if you burn more calories than you eat, you’ll lose weight. Any exercise, including swimming, will burn calories. The fact is, if you weigh 150 pounds, you can burn 400 to 700 calories per hour while swimming. And a frequent, consistent, rigorous swimming regimen will “rev up” metabolism and improve the body’s ability to burn fat.

How to Make Swimming a Better Fat Burner
Get serious about your technique. Studies show that skilled swimmers who move with speed and ease in the water burn far more calories than less serious swimmers who just flail around.

Don’t eat high-fat meals after swimming. Avoid taking in all those calories you just burned. Go for high-fiber snacks that are filling but low in fat: fruits, vegetables, nuts and beans, for example.

Don’t exhaust yourself. Start with a couple of swimming sessions per week and gradually work up to five or more. Alternate rigorous strokes like freestyle or butterfly with more leisurely styles like breaststroke and backstroke. Doing so will raise and lower your heart rate, which burns calories more efficiently—and you won’t wear yourself out for the rest of the day.