October 16, 2025

Swimming and your Heart Health by Becky Flanigan

July 23, 2014 By Leave a Comment

The more you exercise a muscle, the stronger it gets – and that includes the heart muscle. Since over a million people will suffer heart attacks each year, doing things which will make the heart stronger just makes good sense.

Why is swimming such good heart exercise?

The cardiovascular aspect. The resting heart rate is about 10 beats per second lower when a person is in the water, and the maximum heart rate will be 10 to 30 beats lower in the water. A swimmer’s heart will pump the same amount of blood as in other exercise, but do it more slowly. While no one completely understands why this happens, it is thought to be due to decreased gravity and the lower temperature of water. This gives swimming an advantage over land exercise, allowing the heart to grow stronger and pump more oxygen to the body. Here are a few resources with more information:

Swimming Saved My Life

Heart Health and Swimming Pools

Swimming and Heart Health

Lower risk of heart disease. Swimming burns calories and builds muscles, so a regular regimen of water workouts will boost the metabolism. This will help in managing weight, which will reduce the risk of obesity and heart disease. The American Heart Association states that 30 minutes of aerobic exercise each day lowers the blood pressure, which also reduces the risk of heart disease.

Check with the doctor. Before you begin a swimming routine to improve your heart health, check with the doctor, to make sure she/he clears you to exercise. Ask him how much exercise you should begin with. While the guideline for adults is 30 minutes of moderate intensity exercise, set that as a goal to work for over time – don’t just try to begin at that level.

Start slowly. If you are new to working out, particularly swimming, don’t overdo at first. Swimming is a strenuous form of exercise, so it is suggested that beginners start with 12 to 20 minutes of swimming, and over time, let the length of your swims gradually increase. The best beginning stroke is freestyle.

To get in a great aerobic workout, which strengthens your heart without stressing other body parts, it’s tough to beat swimming. The best bonus – how great you feel after a good swim!

Becky Flanigan writes for AnApplePerDay.com, and her areas of expertise are kids and parenting, exercise and health. She is avid about her workouts, which have ranged from aqua jogging to marathon training. She and her husband Ed also enjoy entertaining, and taking vacations with their 3 kids.

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Weight Training: Why You Should Start NOW! By Angelena Riggs

July 16, 2014 By Leave a Comment

If you’ve never ventured to the weights section of your gym, then you are missing out! Weight training is the fastest way to speed up your metabolism and give you a tight tone look. Weight training isn’t only good for your appearance either it is so great for your overall health.

Here are the top 5 benefits when it comes to weight training:

1. Lose or maintain your weight. Wherever you are in your fitness journey, strength training can help you lose body fat or maintain the weight you worked hard to reach. When you add lean muscle your metabolism is revved up and helps to burn more body fat even when you are not working out.

2. You will look lean even if the scale doesn’t change. Muscle weights more than fat, but takes up less space. For example a woman who works out with weights may weight 150, and her friend who doesn’t also weighs 150, the woman who strength trains will look leaner and fit.

3. It maintains or improves your bone density and muscle mass. Studies have shown that weight bearing exercise is the best way to increase or maintain your bone density and muscle mass as you age. Both of these tend to decrease with age, the best way to slow this loss, you guessed it lifting weights! This will improve your quality of life as you age.

4. It is important for your mental and emotional well being. When you work out you are releasing endorphins which improve your mood. The more consistent you are with your workouts the more benefits you will see. Exercise is also a great anti-depressant and helps to improve your quality of sleep. Have you ever finished a workout and felt like you can take on the world?

5. It reduces your risk of injury and illness. Strength training helps to increase the strength of your connective tissue, muscle and tendons which improves your range of motion in every day life, thus leading to less injury. Regular strength training also helps to strengthen your immune system. Who doesn’t want fewer sick days?

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and on Twitter.

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Sprint Your Way to Fitness by Tera Busker

June 16, 2014 By Leave a Comment

FINALLY! Winter is over and we are enjoying warm weather, sun and beautiful days. If you spend all day indoors working, why would you want to spend more time inside working out? Take your workout outdoors with one of my favorite workouts – sprint intervals or also known as shotguns!

What is a Sprint/Exercise Interval Workout?

A sprint interval workout or shotgun is a type of workout where you establish a distance that you can sprint and at each end of the distance you perform an exercise. Choose the number of exercises and reps for each exercise you want to do and complete the sprint and exercises for time. Run back and forth from the “start line” to the “finish line” and do an exercise at each “line”. Each time your run the sprint/shotgun, try to improve your best time. Always consult your physician before beginning a workout. Perform exercises at your own risk.

Example Workout:
What you will need: a stop watch and a set of weights or a resistance band.

10 pushups
Sprint 30 yards

10 squats
Sprint 30 yards back to start

10 plank up downs
Sprint 30 yards

10 shoulder presses
Sprint 30 yards back to start

10 reverse lunges each leg
Sprint 30 yards

10 alternating bicep curls
Sprint 30 yards back to start

10 spiderman planks on each side

Rest for 2-3 minutes and repeat 2-5 times.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Efficient Fitness by Andi Singer

June 13, 2014 By Leave a Comment

No matter what your goal is with your fitness and nutrition, you should aim to be efficient with both. You don’t need to spend three hours at the gym to lose weight, and there’s no need to starve yourself either.

Here’s a look at a few variables to consider whether you are trying to lose, gain, or get better at a particular sport.

Looking Beyond Calories

Too many people focus solely on calories in and calories out in regards to nutrition. True, you will lose weight if you expend more calories than you take in, but health and performance should be taken into consideration as well. Alternatively, to gain weight you must eat more calories than you burn.

You will get ideal results if you focus on keeping your diet rich in whole foods, proteins, and healthy fats. Focusing on macronutrients as well as calories will ensure that you feel full and have the energy to play sports or get through your workout routine without feeling tired or sluggish.

Supplement Where Need Be

It is also important to consider supplementation of nutrients your natural diet may be lacking. Women especially need to consider iron and calcium, and a high-quality multivitamin can help meet those needs. Speak to your doctor about your individual health.

If you have a high activity level whether you lift weights, run, or play sports, it’s also important to consume sufficient enough protein. If you are not a big meat-eater, you might want to consider supplementing your diet with nutritional shakes or bars to boost protein intake.

Train Smart Not Long

Cardio is not the only way to lose weight– in fact, it is not the most efficient either. When you do aerobic exercises, you essentially train your body to be efficient and burn fewer calories as you work out. That is the opposite of what we want!

Instead, do exercises that use the most energy possible in the least amount of time as possible. This might include sprinting, plyometrics, or lifting heavy weights. If you do competitive sports, consider supplementing your workouts with activities that will help improve your skills at that sport.

Andi Singer is a blogger working with a health management resource program based out of San Diego. She is both a personal trainer as well as a competitive athlete, and specializes in weight loss and performance. Go to www.ihmonline.com for information.

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How is your Exercise Foundation by Nicole Bryan

June 6, 2014 By Leave a Comment

How long would your house last with a weak or unstable foundation? It’d be only a matter of time until the external structures crumbled. Building a strong foundation in our body works the same way. The foundation of how our body functions is generated from our center or core. Our arms and legs are simply levers tied to our core.

Often in the gym you’ll see exercisers performing countless crunches and low back extensions. However, an additional function of our core that if often neglected is the function of preventing us from moving, in other words stabilizing our core against movement involved in daily activities. For example, when we’re carrying a heavy suitcase in one hand only, our core muscles are responsible for preventing us from tipping over.
The following exercises are for intermediate and advanced exercisers and those without injury. As always, consult your physician before beginning any exercise. Breathe through each exercise.

Modified Plank- Similar to a modified pushup position. An optional position is on your knees and elbows, instead of knees and hands. Keep your back straight and pull your belly button up. Pull your shoulders down away from your ears and tuck your chin in.  Begin by holding for 10 seconds. For more of a challenge, progress to 30 seconds.

Full Plank- Instead of positioning on your knees, position on your toes and elbows or hands.

Full Plank and lift one foot- Begin in the same position as the Full Plank. Lift and hold one foot a few inches off the ground.

Plank and lift one leg and one arm- Begin in the same position as the Full Plank. Lift one foot and hold a few inches off the ground. For more of a challenge, lift and hold the opposite-side elbow or hand off the ground.

Side Plank- Position your body on your side. Lift your body so only your elbow/forearm or hand and side of your foot is on the ground.

Side Plank and lift top leg- Begin in the same position as the Side Plank. Lift the top leg up and hold.
 

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Join our Fitness Chat

June 2, 2014 By Leave a Comment

The longer and warmer days are upon us! Motivate your exercise with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter. You’ll meet fitness-minded friends, pick up workout tips and exercise inspiration.

Thank You to our Spring Fitness Chat Sponsors:

 

Sunscreen Bands. This new product allows you to be smarter in the sun. Through their patented color changing technology, their UV Sunscreen Bands will remind you to reapply sunscreen. No more worries, only sun protection through a fun and user-friendly method. Follow them on Twitter via @SunscreenBands for more product info.

 

Race-Kred. Celebrate your race accomplishments by covering your shoelaces with fun charms. They cover all major distances, and even accept custom orders. Each charm is made from zinc alloy or stainless steel with antique silver plating. Also a great gift idea to congratulate the runner, triathlete or duathlete in your life. Check them out on Twitter @EarnRaceKred for more details.

 

Jessica Matthews. Fitness expert, college professor, yoga teacher, fitness writer, trainer, group exercise and health coach. She believes in taking a balanced approach to fitness and wellness. You’ll be inspired to live a happier and healthier life with Jessica’s motivation. Follow her on Twitter for workout tips, exercise articles and healthy living ideas, @fitexpertjess

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Summer Exercise by Sarah Johnson

May 27, 2014 By Leave a Comment

As it seems we may have finally made the transition (albeit abrupt!) to summer weather, it’s now time to get outside and enjoy all of the activities we haven’t been able to all winter!

Living so close to Lake Michigan, I’m fortunate to have so many water friendly activities in which to participate. As always, you need to be a good swimmer and comfortable in the water before trying any of these out. And be sure to let someone know where you’re going! Always consult your physician before beginning exercise.

Here are a few of my summer exercise favorites by the water:

Stand Up Paddleboarding: This very popular water sport uses a paddle board (think long, flat surf board) and one single-sided paddle. While standing, or kneeling if you’re just starting out, you need to balance as you move through the water’s waves and ripples. Flat water is best for this sport, although with a little practice and Core strength, you’ll be skimming the surface in no time!

Kayaking: This is a terrific upper body workout. Sitting inside the kayak and using a double-sided paddle, you’ll propel yourself forward with long strokes. Your arms, shoulders and upper back muscles all need to work together in order to move forward. This is also a great buddy activity, if you can rent a kayak built for 2!

Sand Running: The effort that running in the sand requires is much greater than on a dry, hard surface. This is a great way to mix up your training. Choose a shorter distance, and break it up into short and longer sprints on the beach. Walk in-between the sprints so you have time to recover (if you’ve never run on sand before, you may find that it’s harder than you think!) And pack a Frisbee or small ball to reward yourself with a game of catch after the hard part is over!

Follow Sarah on Twitter @SarahJChicago

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Is Stretching Important? By Sarah Johnson

April 23, 2014 By Leave a Comment

Is stretching important in fitness?

There has been some recent controversy as to whether stretching is important: Does it actually prevent injury? Should you stretch before or after a workout? Why should I stretch at all? Whatever you may have heard, I’d like to share my reasons why I believe stretching has its place in a fitness program.

 

• It helps establish your intentions. Take a few minutes after your warm-up to stretch. Remind yourself why you are doing this; what your goals are and how is this activity going to help you get there.

• It lets you think about your plan. When you set out for a run, walk, hike or any other activity, beginning with a light warm-up and stretch gives you a few extra minutes to think about your route, to clear your head or plan for any obstacles you may encounter.

• Stretching helps you focus. Instead of jumping right into the workout without thinking, you can spend a few quiet minutes lightly stretching, making sure your mind is in the present without any distractions. No matter what your belief is about stretching preventing injury, an unfocused & distracted person plus exercise can be a recipe for an injury!

• It also helps you wind down. After a grueling workout or long training session, five minutes spent relaxing your mind and loosening your muscles is the best way to think about your accomplishment!

By the way, I do believe stretching is most successful when done after your body and muscles are warmed up, when they are most loose and pliable. And as far as if it’s even worth doing (as some have argued), if it feels good and you have the time for it, I say ‘Why not!?’

Follow Sarah on Twitter @SarahJChicago

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Buddy Up for Fitness Results

April 22, 2014 By Leave a Comment

Get Fit Quick Tip

 

Buddy Up. Finding an Exercise Accountability Partner is a great way to stick with your workout. Having an Exercise Partner doesn’t always mean doing every single workout together, it simply means you agree to hold one another accountable to your fitness and healthy living goals. Find a friend, family member or co-worker with whom you’ll agree to check in on a regular basis as to the progress of your workout goals.

 

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well

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Your mother was right!

April 15, 2014 By Leave a Comment

Get Fit Quick Tip:

Your mother was right with her constant nagging, “sit up straight!”

Functioning in proper posture during your day means all systems of your body are able to work properly. Neutral posture means your ears should be lined up over your shoulders, and your shoulders lined up over your hips. Your chin should be parallel to the floor and your shoulder blades should be pulled down and back.

Sit up straight for increased energy and decreased muscle tension and soreness!

Check back often for our Get Fit Quick Tip. A fitness and healthy lifestyle tip that you’ll easily remember and be able to implement the very same day.

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