- With the hot temperature during summers, and it gets even harder to push yourself to do physical activities. Because of the heat, we tend to seat non-stop and even have a hard time moving our bodies. A great substitute to the conventional exercises could be water aerobics. It’s a good way to burn fat and have fun at the same time. Water aerobics calls for full body activities like dancing or calisthenics done in the water. Here are a few advantages of water aerobics: Support and Buoyancy: when you perform exercise routines in the water, the water supports about 80% of your body weight. And because of buoyancy, there is a lesser chance for any part of your body to get injured. Conventional land exercises are also proven to be more stressful to the body than physical activities performed in the water.
- Increase in Muscular Endurance: Performing water exercise will also increase the muscular endurance and tone of your body. Because of the high density of water, there is a faster improvement in the muscular endurance as compare to the conventional land exercises. Flexibility Boost: The gravitational pull in water is lesser in water. It is for this reason that your body will have more flexibility if you do a lot of water exercises. Even as we grow older, the performance of water aerobics will not be too stressful because our joints can be moved easier in water.
- Cardiovascular Augmentation: Cardiovascular conditioning is specifically developed with the help of water exercises. Since most routines are done in chest deep levels of water, there is an added exertion in breathing paired with the exercise of your limbs and body. Heart rate is also lower than cycling or running so it is better for the heart as well.
- Exercising at Low Temperatures: Your body temperature is kept in a cool and comfortable state when you exercise in the water. Not only does your body benefit from water aerobics but your emotional wellbeing is also increased as you are doing something enjoyable and refreshing.
- Reduction of Calories: Not only does exercise help your body become healthier, your physique will also look better. You can shed-off excess fat and reduce your waistline faster with the help of water aerobics rather than the conventional land exercises. Though exercising in the water is less strenuous to your limbs, bones or joints, your body can burn about 450 to 700 calories per hour.
- The duration of water aerobics may be between 40 to 50 minutes per set. It is done in chest deep water and there are basic programs available for beginners or an advanced stage for expert.
I am very happy for her qualification to Hawaii Final in a fantastic time of 11h35 during the Irnonman of Nice in France.
Bike:172kms +3200m: 6h00
Total transition: 6mins
Category under 24 !! She nailed it !!!!
Do you get better as you get older ?
A 2012 study by researchers in Switzerland and France examined whether this trend extended to the ultramarathon. By looking at results from 12 years of a 100 km ultramarathon near Bern, Switzerland, the researchers were able to correlate the age and times of race finishers.
In both men and women, the average time per age group followed a gradual U-shaped curve. Finish times improved significantly when moving from the 18-24 age group to the 28-29 group, and again when moving up to the 30-34 group.
From here, there was no statistical difference in finish time all the way to the 45-49 age group in men and the 50-54 age group in women.
By comparing the top 10 finish times of men and women each year, researchers were also able to determine that the peak age for 100 km ultramarathon performance is 39-40 years old, for both men and women.
This lines up fairly closely with the findings of another group of researchers who looked at the ages of the fastest male and female 100 km ultramarathoners in the world between 1960 and 2012—in both men and women, peak times were achieved at 35 years of age.
The benefits of this simple but yet complex training technique ranks as an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes.
In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spacial awareness and reading skills, and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.
Jumping rope can also avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers and wrestlers. Many badminton players around the world jump rope to increase their endurance for competition.
Lunges are a worthy mainstay of fitness regimens for people of all skill levels, from those simply trying to stay in shape to elite amateur and professional athletes. This tried-and-true exercise is simple to master, effective and provides several physical benefits. Lunges work well for warming up or lower body strength training.
Basic lunges, also known as forward or static lunges, take advantage of your body weight to strengthen the leg muscles, especially the quadriceps of your front thigh. The hamstrings, located in your posterior thigh, and the gastrocnemius and soleus of the calf are also worked when you perform lunges. The forward leg does most of the work during a forward lunge, which is why it is important to alternate legs while performing this exercise.
Men and women alike appreciate a toned derrière and lunges are a good option to improve this area. According to the european Council on Exercise, lunges are one of the best exercises to strengthen your gluteal muscles and give your bottom a firm, rounded shape. Other effective glute-toning options include squats, four-way hip extensions and stepups.
Lunges improve your core strength, which leads to better posture and balance. Your core muscles include those of your abdomen, back, chest, pelvis and buttocks. These muscles perform the critical function of enabling you to adjust and maintain your position without losing your balance. Improving your core strength by practicing lunges enhances your balance and may prevent back pain due to poor posture.
Sitting for extended periods may cause tightness in the muscles that bend, or flex, your legs at the hips. Lunges stretch these muscles, improving the flexibility of your hip joints and preventing low back pain caused by tight hip flexors. You can increase the hip-stretching effect of a forward lunge by resting your lower knee on the floor, tightening your abdominal and gluteal muscles, and moving your hips slightly forward while in the lunge position. This variation of the forward lunge is called a hip flexor, or Samson, stretch. Other variations of the forward lunge, such as side and long lunges, also keep your hip joints flexible.
To gain maximum benefit from forward lunges and to avoid injuries, position your body carefully when performing the exercise. Keep your back straight and avoid leaning forward as you lower your body. Align your shoulders with your hips throughout the exercise, and keep your head up and facing forward. Maintain your forward knee over your ankle as you lower your back knee toward the floor; avoid extending the knee of your forward leg past your ankle. If you feel wobbly, use a chair or the wall to steady yourself when you practice lunges.
Frederic Fitness Trainer on the French Riviera.
Elite Fitness Personal Trainer in Cannes & Monaco on the French Riviera.