A swimsuit, a pair of goggles, a swim partner or lifeguard, and a pool are all you need for splashing around or swimming laps.

A swimsuit saves you embarrassment (or keeps you out of jail). Goggles keep water out of your eyes.

A swim partner or lifeguard offers a measure of safety and a pool gets you wet!

Children (and adults) unable to swim should be attended closely by an adult when in the water.

Optional equipment includes swim fins, kickboards, hand paddles, and leg floats.

Swim fins provide your lower body (muscles of the hips and knees) with a good workout and improve the flexibility of your ankles.

Swim fins also enable you to swim faster.

The remaining equipment (kickboard, hand paddles, and leg floats) should be used only by those whose swim technique is sound.

Swimming Variations

• Freestyle or Crawl – the fastest, most efficient, and most well-liked stroke.

• Breaststroke – Good option for variety and injured shoulders.

• Butterfly – the most challenging to master, but impressive to watch when done well.

• Backstroke – Keeps the face out of the water and may be quite leisurely.

• Sidestroke – the safety stroke all lifeguards must master but also offers recreational swimmers more variety in underwater movement.

Did you know that humans are the only mammals that must learn how to swim?

All other mammals have an instinctive ability to swim. Regardless of your stroke option, it is important to understand that technique is critically important – the wrong technique will likely cause injury and hinder efficient progress through the water.

You will improve your swimming performance most readily by eliminating resistance. Stroking furiously in the water does not necessarily propel you faster, it only exhausts you faster!

General Technique Tips – Even when you’re a recreational swimmer, you will benefit from this advice. Swim speed, or velocity, is the product of Stroke Length (SL) and Stroke Frequency (SF).

Increasing the SL (distance traveled per stroke) requires that you first learn to reduce resistance to forward progress.

After perfecting a position of low resistance, you can then add power to your stroke. This power originates in the hips and is translated up through the torso to the shoulder.

SF is not as important as SL. World class swimmers are not fast and efficient because they take frequent strokes.

They’re fast and efficient because they travel further in the water with each stroke. the following tips ought to help you maximize SL, improve efficiency, and minimize risk of injury.

1. Buoyancy varies from person to person (some are natural sinkers), so make the best of what you have. You’ll find that your swim speed improves as you take benefit of your buoyancy (no matter how small).

You’ll find your center of buoyancy in the region of your sternum. By balancing yourself on your center of buoyancy (in particular in the crawl, breast, and back strokes) you will move more easily in the water.

Here’s a secret of world class swimmers – Balance yourself by consciously pushing or pressing your upper chest into the water. This maneuver brings your hips closer to the surface and reduces your frontal resistance.

2. Rowing sculls are long and narrow. This shape lowers water resistance to forward progress. What can you do? Maintain a long, streamlined body.

Between strokes pause slightly (with one hand extended in front of you) – this introduces a longer glide and streamlines your body (making it long and narrow) as it is propelled.

3. When swimming backstroke and freestyle, rotate the body side-to-side from the hips. It may seem like you’re swimming on your side, but this is exactly what you want.

This rotation starts at the hips and is transferred up the torso to the shoulder and arm. Just before you decide to start the arm pull, you should start to rotate in the opposite direction.

Make sure to use this rotational force (biomechanists call this torque) to help pull you through the water. A similar series of movements is used by major league baseball pitchers to throw 90+ MPH fastballs!

4. Don’t force your hands through the water! As your technique improves you ought to feel like you’re climbing a “water ladder” with your hands and forearms resting against solid rungs of water. This is what collegiate coaches call a “feel for the water.”

5. the use of equipment like kickboards, certain hand paddles, and leg floats should be reserved for those swimmers with firmly established technique!

Be sure to use of these pool “toys” ordinarily alters the body’s center of buoyancy and may harm your technique. Swim fins are acceptable swim aids.

It assists to realize that good swim technique takes time to develop and regular practice to maintain.

See the sample workouts below to improve or maintain your good form. Don’t risk injury by swimming at high intensities with poor technique!

Muscle Groups Used While Swimming  

Swimming is an excellent aerobic exercise. Nearly all the major muscle groups are recruited when you swim with the proper technique. Also, use a variety of strokes to recruit additional muscles. MIX IT UP!

Recommendations For Swimming

Swimming Risks – When you or your kids don’t know how to swim, learn now! Lessons for both adults and kids are ordinarily available at your local YWCA, high school, or college.

Injuries from swimming ordinarily occur in the shoulder. Such injuries are the result of improper technique, overuse, and/or weakness or muscle strength imbalance in the shoulder region.

Swimming Safety – Never swim alone! Be sure you are familiar with the water in which you swim. Open water swimming in the ocean or in lakes and ponds could be especially dangerous.

Ocean currents can carry you several hundred yards offshore. Lakes and ponds might have submerged hazards.

Swimming Concerns – Without the proper training, trying to rescue someone can cost you your life (no matter how well you swim or your conditioning). the American Red Cross offers water safety courses (see Resources below).

Swimming Resources

The American Red Cross

USA Swimming

Swimming Workouts

The following workout is designed mainly to improve your technique. It’s intended as the first half of 2,000-2,500 meter workout.

More advanced swimmers ought to consider workouts listed in J.E. Counsilman’s book, the New Science of Swimming, 1994, Prentice-Hall, Englewood Cliffs, NJ.

Important!!!

The heart rate response to swimming is more moderate than the response seen in dry land exercise.

Accordingly, the Karvonen determination of target heart rate must be adapted downward 10 to 15 beats per minute for each zone.

• Warm-up – 250 to 400 meters easy crawl, breast, and back strokes. Don’t over-exert yourself!

• 4×50 balance drill – Scissors kick with arms extended in front of you (without a kickboard). Your head must be in the water and turned to the side to breathe.

Consciously press your upper chest into the water to bring your hips up. You may use swim fins when your progress is slow.

Pause every 25 or 50 meters to catch your breath. This is not a race, but a drill to improve your balance in the water.

• 2×50 side balance drill – Scissors kick on your right side with your right arm extended. Your head must be leaning on your right shoulder with your mouth just above the surface.

Remember to balance properly by pressing your armpit into the water. Do 2×50 on your left side. Again, pause every 25 or 50 meters to catch your breath.

• 4×50 single arm pulls – This time you’ll concentrate on rolling the trunk during the pull phase of the stroke.

Begin as you did with the initial balance drill; face down, scissors kick, pressing the chest. This time you’ll keep your left hand extended while you pull your right hand through the stroke and turning your body to its left side (you should be facing the right wall of the pool).

Do not pull your arm rapidly through the water. Pull it deliberately and allow it to search out a rung on the ladder (still water). Pause briefly on your side, your right hand resting on your right hip.

Recover the right arm close to the body, returning it to meet the extended left hand. Perform 4×50 for the left arm.

• 4×50 double arm pulls – This drill brings together the elements in the three previous drills. It’s performed similarly to the single arm pull.

This time, nevertheless, you’ll alternate pulling right and left arms (remembering to roll the body each time). Remember to balance on your center of buoyancy.

• Do not neglect the proper technique during the remainder of your workout. You could finish your workout with any combination of distance or interval workouts. Here is an example

• 2×100 breast stroke

• 2×100 back stroke

• 10×50 freestyle – Rest 30 to 60 seconds. Count the volume of strokes with each 50 meter interval and attempt not to exceed 22 strokes.

Don’t forget, good swimmers swim fast because of a long stroke length! Your goal ought to be to reduce the volume of strokes you take in 50 meters.

• Cool-down – 150 to 250 meters easy stroke(s) of your option.

Equipment Used When Stairclimbing

• Stairmaster 4000 PT

• ClimbMax

• Stepmill 7000 PT

• Alpine Stairclimber

• Versa Climber

• Regular stairs

Variations On Stairclimbing

• Stair stepper machine with side hand rails

• Stair stepper with hand rails above

• Stair stepper with rotating 8 inch stairs side hand rails

• Stair stepper with movable hand rails

• Regular floor stairs

Muscle Groups Used While Stairclimbing

• Predominately the lower body muscles are worked, including quadriceps, hamstrings, gluteal muscles, hip flexors, and calves

Recommendations for Stairclimbing

• Don’t lean on handrails; maintain good posture and only use handrails for balance

• Stair climbing participants ought to place foot on entire pedal and push through the heel. Prevent rising on ball of the foot or toes and move the pedals in this fashion.

• Participants should be sure footwear are tied so as not to get shoe strings caught in the workings of the stair stepper.

• Steps must be 8-12 inches apart and not too shallow or too deep

Stairclimbing Resources

• Stairmaster 12421 Willows Road Suite 100 Kirkland, WA 98034 .(800) 635-2936

• Tectrix ClimbMax Irvine, California…..(800) 767-8082

• ANY fitness center or workout facility in your area

• ANY fitness equipment dealer in your area

A pair of running footwear and clothing appropriate for the weather are all you need. A pair footwear will cost anywhere from $40 to $120.

Be sure you purchase footwear that are the proper size. Feet have varied shapes (even on the same person). Running footwear also have different shapes.

Visit your local running shoe store and assure yourself (by asking questions) that sales personnel have sufficient knowledge of shoe characteristics and your training plans.

Running Variations

Jogging for exercise – This can be part of a regular routine or a kind of cross-training if your main exercise activity is swimming, group fitness, etc.

Moderate Distance – This includes preparing or training for 5K and 10K runs.

Long Distance – This includes more ambitious distances like half-marathons (13.1 miles) and marathons (26.2 miles).

Cross Country – Running outdoors on varied terrain over varied distances.

Aqua Running – A good low-impact alternative in which you run in a pool while wearing a flotation vest.

Short Distance – Usually varies from 100 meters to 1 mile and requires faster speeds.

For those seeking social interaction as part of their running activity, local running clubs/organizations offer weekly club runs.

Camaraderie among recreational runners is legendary, take advantage of it!

Muscle Groups Used When Running

Running involves the lower body (the ankles, knees, and hips). Namely, running works the hip flexors, the quadriceps, the hamstrings, and the gastrocnemius and soleus muscles.

Guidelines For Running

• Running Risks – Injury is always a possibility, especially in the area of the knee and foot. If you plan to begin a running program, ease into it gradually. Do not increase distance more than 10 percent per week. Pulled muscles and other related aches and pains may be avoided with a proper warm-up.

• Running Safety – Make certain to take your runs in familiar neighborhoods close to home. Try to avoid busy streets and intersections – pedestrians rarely appear on automobile drivers’ radar screens. Running at dusk, dawn, or in darkness, when visibility is low, requires that you wear bright and reflective clothing.

• Running Concerns – Do not increase distance or intensity too quickly.

Running Resources

Road Runners Club of America

Atlanta Track Club

USA Track and Field

Runners World Magazine

Running Workout

Before beginning or continuing a running program, click Workout to identify your target heart rate training range.

Scroll down to view more detailed programs to help you complete races from a 5K to a marathon, or just to improve your running performance.

How’d you classify your running?

• Beginning – people who use running as a way to meet minimum aerobic fitness requirements. Little interest in pushing the limits of distance or speed.

• Intermediate/Moderate – runners who run beyond minimum aerobic fitness requirements, occassionally pushing limits of distance and speed.

• Competitive/Intense – runners who train intensely and often push limits (possibly in competition).

Beginner Running Program

(no serious competition – possibly 1 to 2 races per year for fun)

• Frequency – 3 to 4 days/week

• Intensity – 50 to 85 percent VO2 Max or HRR

• Duration – 20 to 35 minutes per workout Mode – continuous running (generally 3 miles or less)

• Distance – 10 to 20 miles weekly

Intermediate Running Program (including occassional competition)

• Frequency – 3 to 5 days/week

• Intensity – 60 to 85 percent VO2 Max or HRR

• Duration – 20 to 45 minutes per workout

• Distance – 20 to 40 miles weekly

• Running Mode

   o continuous running (generally 3+ miles per workout)

   o interval training 1 to 2 sessions weekly (for racers)

Competitive Running Program (advanced)

• Frequency – 4 to 6 days/week

• Intensity – 70 to 85 percent VO2 Max or HRR

• Duration – 30 to 60 minutes

• Distance – 40+ miles/week

• Mode

   o continuous running (up to marathon distance)

   o interval running 1 to 2 sessions each week

Interval Training And Running

The purposes of interval training while running are to

• Boost anaerobic performance, as a result speed

• Adapt the body to racing conditons, including race pace and high levels of lactate in the muscles

• Accomplish more overall work with less physiological strain in comparison with continuous running.

There are three types of interval training, all which require the runner to run at or above race pace for a given time or distance.

The first type, fartleks, are sustained bursts of speed during continuous running. the runner increases from a slower pace up to race pace for a predetermined distance ot time.

After the time or distance has been reached, the runner slows back to the previous trainng pace. These bouts are repeated at regular intervals through out the run.

The second kind of interval, repeats, are simply repeat runs at or above race pace for a given distance or time. These intervals vary in distance and speed and may even include hill work.

The third kind of interval, formal intervals, are run on the track at a given distance with a specific goal time.
The following charts may be used to figure your interval training pace.

Find your racing per mile pace in the left column. Then move to the right to find your interval training pace for the respective distances.

Mile    100m    200m    400m    600m

4 – 00 – 00 AM   -15   -30   1 – 00 – 00 AM   1 – 30 – 00 AM

5 – 00 – 00 AM   -18   -37   1 – 15 – 00 AM   1 – 52 – 00 AM

6 – 00 – 00 AM   -22   -45   1 – 30 – 00 AM   2 – 14 – 00 AM

7 – 00 – 00 AM   -26   -52   1 – 45 – 00 AM   2 – 36 – 00 AM

8 – 00 – 00 AM   -30   1 – 00 – 00 AM   2 – 00 – 00 AM   3 – 00 – 00 AM

9 – 00 – 00 AM   -33   1 – 07 – 00 AM   2 – 15 – 00 AM   3 – 22 – 00 AM

10 – 00 – 00 AM   -37   1 – 15 – 00 AM   2 – 30 – 00 AM   3 – 45 – 00 AM

11 – 00 – 00 AM   -41   1 – 23 – 00 AM   2 – 45 – 00 AM   4 – 07 – 00 AM

Physiologic Responses of the Body to 5K Running

Not only is the 5K a race against time and competitors, it’s also a race against the loss of metabolic efficiency.

Race pace is ordinarily run faster than the athletes lactate / ventillatory threshold pace and this causes rapid rises in blood lactate. This rapid rise in blood lactate results in earlier onset of muscular fatigue which is caused by blood acidosis.

The most economical strategy, hence, is to run an evenly paced race, which will allow blood lactate to stay as low as possible until the end of the race when ready to make that final surge.

An evenly paced race will give the runner a feeling of freshness in the middle of the race when other runners, that went out faster, are begginning to feel stale and fatigued. This will allow a confident second half and a strong all out finish.

Physiologic Reponses of the Body to 10K Running

From a physiological standpoint, running at this distance is very similar to 5K running. the accumulation of lactate in the blood, notwithstanding, is much intense. 10K running is run at a slower pace and hence a lower  percent of lactate/ ventillatory threshold.

This permits runners to insert occassional supra race pace surges as a tactic to break away from the field and increase the likelihood of victory.

Heat and Humidity

One factor that plays a major role in 10K running is the weather. For example, higher ambient temperatures will cause an increased in blood flow to the skin, to raise cooling.

This will detract from the volume of blood sent to skeletal muscle, which will decrease oxygen supply to these working muscles. In high humidity environments, the bodies ability to cool itself is reduced.

This is a result of a reduced rate of evaporation which doesn’t allow sweat to evaporate at a high rate. the result is a reduced ability to maintain the usual race pace.

Helpful Hints for 5K / 10K Running

• Be certain to set Objectives – set specific realistic and attainable short and long term objectives for your running

• Train to Accomplish Objectives – plan and accomplish training sessions that will allow for goal achieval

• Be Familiar with Pace – practice recognizing pace, both during easy and hard training. Pace recognition during fatigue is a key to sucessful running.

• Prepare for Possible Conditions – on race day, have shoes/ clothing appropriate for weather conditions, including extreme heat and/ or humidity, cold, rain, snow, and ice.

• Have a Race Plan – make sure to have a race plan with specific goal splits and finish time. When used in conjuction with accurate pace judgement and good training, race plans/ goals often come true.

• Maintain a Good Diet and Good Sleep Patterns – maintain a diet high in complex carbohydrate and low in fat. Make sure to get 7-8 hours sleep every night.

• Wear Good Shoes and Appropriate Clothing – wear shoes and clothing that have been worn before and proven not to cause blisters or other irritations. Never wear new shoes for a race.

• Relax and Be Confident – resist stress and tension before the race, it will only be detrimental. Relax and think back to the hard training completed and how prepared you are. Your hard training should boost your confidence.

• Stay Focused and Be Patient – once the race has started, stay focused on your race plan. Be patient and do not be distacted by other runners who have a race plan different from your own, or those who intentionally attempt to coerce you into something you did not plan to do.

Jumping Rope Equipment

• Jump Rope

• Appropriate shoes

Jumping Rope Variations

Jumping Rope – Low Level of Difficulty

• Double foot jump – Both feet take off from the ground slightly and land together.

• Alternate foot jump – the “skipping technique” where feet are alternated up and down while the rope makes it’s revolution.

Jumping Rope – Moderate Level of Difficulty

• Alternate foot jump – the “skipping technique.” (See above description.)

• Running Step – A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.

• High Step – the moderate run with a high knee lift to raise intensity.

Jumping Rope – High Level of Difficulty

• Cross Step – While in the air during the jump phase, cross lower legs slightly and land with legs crossed.

• Side to Side – Alternate landing areas from left to right. Make sure to use caution as getting familiar with where the rope might go might take time.

Muscle Groups Used When Jumping Rope

• Legs – Calves and Thighs

• Abdomen

• Chest

• Shoulders

• Back

• Arms

Recommendations For Jumping Rope

• Be sure to use a floor surface that is even, non abrasive and limits friction.

• the length of the rope – when you step on the middle, the end sections of the rope ought to fit comfortably in the hands and reach the middle of the chest.

• Remember to lift feet off floor just high enough for the rope to pass rapidly.

• Try not to jump high and land hard.

• Make sure to keep shoulders relaxed and turn the rope with wrists.

• Have patience. Start slow, then increase slowly.

• Make certain to land on the padded portion or balls of the feet to avoid knee injuries.

• This is an impact sport, so use caution about your knees and ankles.

Equipment – Fitness Walking

Walking Footwear for Fitness Walking

• Go to a reputable store with knowledgeable employees who can help you

• Wear shoes that fit snugly on your feet

• Have a well-cushioned heel

• Have good arch support

• Have adequate toe room

• Have flexible slip-resistant soles

Comfortable clothing for Fitness Walking

• Wear loose-fitting, layered clothing appropriate for the weather

Fitness Walking: Places to walk

• Indoor or outdoor tracks or treadmills

For variety, malls, hiking trails, your neighborhood

Fitness Walking Variations

For all variations, maintain good posture, looking straight ahead with the chin up. the arms ought to move in a natural rhythm, either swinging at your sides or bent at angles up to 90 degrees.

Strolling – Walking at the rate of about 3 mph with arms swinging loosely at sides.

Brisk Walking – Walking at the rate of about 4 mph with energetic arm motion.

Race Walking – Walking at the rate of 5 mph with quicker steps and arms at a 90 degree angle.

Muscle Groups Used During Fitness Walking

Fitness walking will work the following muscle groups

• Quadriceps

• Hamstrings

• Calf muscles

• Gluteus Maximus

Guidelines for Fitness Walking

Risks of Fitness Walking

• When you start slow and don’t overdo it and wear the proper equipment, then risk of injury is low.

Safety and Fitness Walking

• Stretch after a short warm-up and after walking to prevent injuries and increase flexibility.

• Start little by little increase speed and distance.

• When you are walking in the heat, take water along to prevent dehydration.

• Wear bright colored clothes or reflectors to be more visible.

• Walk in a safe, well-lit environment.

When outside avoid midday in extreme heat and humidity. Evenings and mornings are best.

• Walk in the opposite direction as traffic and as close to the curb as possible.

Equipment Needed

• proper foot wear (footwear designed for aerobic dance are advised)

• light weight, well ventilated clothing

• spacious area or room

• floor surface that provides cushion and stability

• motivating music

• tape player

• music 120-135 beats per minute

• exercise video tape when at home, or various aerobic shows on TV

Aerobic Dance Variations

• Low Impact

• High Impact

• Step

Muscle Groups Used During Aerobic Dance

• predominately lower body muscles

• upper body muscle groups used predominately to gain added aerobic intensity

Low-Impact Aerobics

Definition – Low-Impact Aerobics

• aerobic movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times

• evolved to decrease the lower leg overuse injuries associated with high-impact classes

• ideal for special populations, like seniors, pregnant women and overweight individuals

Recommendations – Low-Impact Aerobics

• arm and leg movements ought to be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee

• with low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements

• Using large movements in the upper body will also increase the intensity of the class

High-Impact Aerobics

Definition – High-Impact Aerobics

• aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground

• high impact aerobics utilizes aerobic movements like jumping and hopping

• provides great cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)

Recommendations – High-Impact Aerobics

• high impact aerobics has a high stated injury incidence, especially in the lower body

• high impact aerobics might be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions

• the low impact variation ought to be shown during class

Step Aerobics

Definition – Step Aerobics

• step aerobics utilizes stepping up and down from a platform

• step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses

• intensity of the class can be individualized by changing the platform height and use of propuplsion

Guidelines – Step Aerobics

• when stepping up, don’t allow any part of the foot to hang over the edge

• when stepping down, step close to the platform and don’t bounce or step on the balls of the feet

• make sure to step with the heel first when stepping up and down

• don’t pound the feet on and off the platform

• do not constantly focus on the platform or drop the head too far forward while stepping

• don’t step down with the back toward the platform

• maintain good posture with abdominals tucked in, back straight,

The ACSM (American College of Sports Medicine) (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, could be maintained continuously, and is rhythmic in nature.”

It’s a kind of exercise that overloads the heart and lungs and causes them to work harder than at rest.

The important idea behind aerobic exercise today, is to get up and get moving!!

There are more activities than ever to select from, whether it’s a new activity or an old one.

Find something you love doing that keeps your heart rate elevated for a continuous period and get moving to a healthier life.

The following guidelines are based on recommendations from the ACSM (American College of Sports Medicine)

• Minimum of 8 to 10 exercises

• Involve major muscle groups

• Minimum of 2 times each week

• Minimum of 1 set of 8 to 12 repetitions of each exercise

• Resistance that leads to “near fatigue”

1. Heart Rate Hold – the Karvonen Formula

• Find your Resting Heart Rate (RHR)

• Find your Predicted Maximal Heart Rate (HR max)

• HR max = 220 – age

• Find your Heart Rate Hold (HRR)

• HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range

• Multiply your HRR by 50% and add your RHR

• HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range

• Multiply your HRR by 85% and add your RHR

• HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max

• Find your Predicted Maximum Heart Rate (HR max)

• HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

• Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

• High Target Heart Rate = HR max X .90

The following guidelines are based on recommendations from the American College of Sports Medicine (ACSM)

Mode

Kind of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85% of maximal aerobic capacity (VO2 max), or

50 to 85% of Heart Rate Reserve, or

60 to 90 percent of Maximal Heart Rate

• Low Intensity: 35 to 60 percent of Heart Rate Max or 50 to 60 percent of Heart Rate Reserve

• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve

• High Intensity: 80 to 90 percent of Heart Rate Max or 70 to 85 percent of Heart Rate Reserve