What sport can help improve your endurance on land, your overall health & knows no boundaries? SWIM!!

get in and SWIM!!

As a kid, I'd spend hours in my parent's pool not just swimming, but running.  I'd run "laps" in the water as if it were a track.  Who knew 30 years ago I was actually "onto something"?
According to this month's Shape Magazine (Oct. 2012) and a recent study from India "2 months of deep-water running (1 hr, 3 times a week) significantly improved endurance on land."
Furthermore, according to Patrick Milroy, M.D. and author of Running Anatomy "the water acts as resistance which then increases the intensity of running and the challenge on the quads, glutes and core."  Shape Magazine states "the best way to get this workout is to put on a flotation belt or hold a foam noodle behind your back while in deep water "jog" by bringing your knees no higher than your hips and kick your rear forward toward your butt".

Swimming works your whole body.  It improves cardiovascular conditioning, muscle strength, endurance, posture, and flexibility all at the same time. Your cardiovascular system in particular benefits because swimming improves your body’s use of oxygen without overworking your heart.  It is good to note, according to Mat Leubbers (About.com Swim Guide): "swimming does burn calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,609 meters), then you will be using about 900 calories in one hour. However, many swimmers do not swim that quickly, and many cannot swim for that distance or duration, so swimming to lose weight is not always the best plan. Yet swimming does exercise almost the entire body - heart, lungs, and muscles, with very little joint strain."
 
Following are some other benefits of using the water as your workout tool:

*Low-impact exercise: So many different people can really benefit by swimming. Pregnant women, the elderly and those recovering from injury all can use the pool to their benefit.  Years ago while recovering from my car accident, I used the pool as my "therapy" since it was low impact and truly the only exercise that really didn't hurt while doing it.  It really helped my stiff muscles and it was not weight-bearing.  Then when I was pregnant with my kids, being in the water was a heavenly exercise routine for me and it felt great taking that added pressure from the weight of my growing belly off my feet!

*Improve blood pressure: Studies have shown that a workout routine that includes swimming can help reduce and possibly prevent high blood pressure, which lowers your risk for heart disease and stroke.

*Stress reduction:  Water is relaxing and naturally soothing.  It can really be great for your mental health!  It can help you focus better and clear your head.

*Knows no boundaries:  Swimming can be a lifetime sport--old, young--anyone can benefit.  You don't have to be in top physical shape and can be any level to do it.


 ....“Swimming is the closest thing on this earth to a perfect sport,” writes Dr. Jane Katz, a pioneering swim fitness promoter and educator.  So take the plunge and start swimming for your overall "core"  health and your endurance on land!



Sources: 
Shape Magazine, Oct 2012
About.Com