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Swimming Your Way to Better Health
Swimming is an excellent cross training activity to supplement a workout routine. In general and depending on how much you enjoy swimming, you can add it to your routine 1-2 times per week, or you can make it your main aerobic conditioning activity and swim 4-5 times per week. However, keep in mind it is a good idea to include more than one type of aerobic activity as this will work different muscles and provide a well-rounded fitness routine.
Where you choose to swim will depend on where you have access to water. Swimming outside allows you to relax a little and enjoying the outdoors, but you will need to find an indoor pool when the weather turns frigid in New York. One thing is sure though, however often and wherever you choose to swim, it will provide a whole body workout that is sure to challenge your muscles.
The Benefits of Swimming
Swimming is an opportunity to get a workout for your entire body that is also low pact. It provides whole body resistance training that is valuable for building both aerobic and muscular endurance. When comparing swimming to running as far as strength building, consider that water is denser than air. This means swimming is providing more resistance than running in some ways.
The buoyancy of the water is supportive to joints so if you suffer from arthritis, or you are recovering from an injury, swimming allows you to still workout. What is more, it will help improve these conditions by building muscles that either support arthritic joints or restore the strength of a previously injured area of the body.
If you are looking for a workout that increases flexibility, then you have found one. Swimming requires varying motions in order to perform swim strokes and it is this variation that increases your range of motion. Swimming has been compared to yoga for this reason, and the fact that the motions of swimming are rhythmic much like yoga. This makes them comparable when it comes to exercise that provide the body with the opportunity to relax.
Finally, swimming improves heart health in two ways. First, it strengthens the heart muscle so that blood flows more readily throughout the body. And secondly, it reduces cholesterol levels by improving HDL, which helps fight heart disease, and reducing LDL that is bad for your heart.
Tips for Maximizing a Swim Workout
- Wear the proper attire for swimming. You will need a bathing suit that fits well, but is comfortable. You will also need goggles and a cap.
- Stretch following a swim because this will increase the flexibility already afforded you by swimming.
- Take a class to learn the proper technique for each stroke because this will improve how much of a workout you get from swimming.
- Use a kickboard to focus on building strength in your core and lower body.
Healthy Recipes  by Chef Noche
Refreshing Smoothies after a Swim
It is refreshing to take a moment after a swim workout and sit by the pool sipping a smoothie. What is more, there are valuable nutrients to be gained from a good smoothie.
 Most smoothies are made with some type of fruit or vegetable. They deliver important vitamins and antioxidants to your body which the body uses to replenish itself and keep you moving after exercise. Fruit is also an excellent way to add a natural sweetness to a smoothie. Sugar is not a healthy energy source mostly because it will not provide sustained energy and it only adds unnecessary calories that you just worked hard to burn.
Another ingredient found in a smoothie is a type of dairy product. It is important whatever dairy is used be low-fat or even non-fat because these are healthy for the heart. A dairy product such as non-fat milk or yogurt will provide vitamin D and calcium so after you have worked your muscles, you can work on building strong bones. If you would like to add some extra protein to your smoothie, try Greek yogurt which is often higher in protein content.
There are many other ingredients you can add to a smoothie to increase the amount of nutrients provided. Some possibilities include tofu, wheat germ, flax seeds, and oats. If you have an ingredient you like and it has good nutritional value, try adding it. You may come up with a smoothie all your friends and family love that adds nutritional value to their diet. However, if you are not someone who likes to experiment and would rather follow a recipe, below is a delicious smoothie that is sure to make your taste buds happy.
Berry Banana Smoothie
Ingredient List:
* 1 cup plain non-fat yogurt
* 1/4 cup non-fat milk
* 1/2 cup strawberries
* 1/4 cup blueberries
* 1/2 banana
* Ice, if you are using fresh fruit
Directions:
1. Put fruit, yogurt, and milk in a blender. Add a couple ice cubes if it is fresh fruit.
2. Set the blender to the smoothie setting or to a medium-high speed.
3. Keep an eye on it and blend until you reach the desired consistency.
Nutritional Facts:
Calories: 255 g
Fat: 1 g
Cholesterol: 6 mg
Sodium: 160 mg
Carbohydrates: 47 g
Protein: 18 g
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