Monday, August 17, 2015
Are you Exercising Right! By Reema Sarin, Founder BOLLYFIT
Are you exercising regularly, yet not seeing the results you want? Or getting sidelined by pulled muscles and other injuries? Feeling tempted to drop out because you're so bored?
Don't give up your fitness program just yet. Maybe the problem isn't the exercise itself but the way you're exercising.
Doing the ‘Gym slouch’ - We see many people in the gym leaning on equipment. We call it 'gym slouch': They're on the Stairmaster, elliptical cross trainer, or treadmill, leaning over, and hanging on for dear life. When your back is rounded, your spine doesn't get enough support. So stand erect when you're working out on one of these machines.
Getting a grip. Holding on too tightly to the cardio equipment lets you ‘cheat’ and keeps you from moving your arms, which is essential to boost your heart rate and burn extra calories. Instead of gripping, just rest your fingers, from your index finger to the pinkie, on the bars. As you get more comfortable, drop a finger. Eventually, you may have just the index fingers resting there for security.
Resistance training for ‘Fat burn’: . Many people think they need only a cardiovascular exercise program. We begin losing muscle at age 30.Strength training builds muscles, which increases metabolism and burns fat as well as calories.
Strength-Training Slipups: Doing weight-lifting repetitions too fast raises your blood pressure and increases your risk for joint injury. It also compromises your results.The safest way to use strength machines or dumbbells is: in lifting phase, exhale for two counts and hold briefly at the top of the contraction, then return as you inhale for four counts. Always exhale during the hardest part of the work.
Are you doing your Ab crunches right? Many people do crunches or abdominal machine workouts without ever toning their abdomens. The problem is that they're using the upper torso, neck, and head to do the work. The contraction should be from the ribcage to the hip bone. Put your mind into the muscles that are working, and keep all the other muscles quiet.
Doing lackluster lat pull-downs. On this machine, you're seated with a bar overhead. Some people stick their heads forward and pull the bar down behind their heads. But doing it this way could injure your spine or neck -- and your back won't get that coveted "V" look. Instead, pull the bar down in front of your shoulders and chest.
Using maladjusted machines: Weight machines are made for people of all shapes and sizes. You must adjust them to fit if you want to get results and avoid injury.
For example, using an improperly set leg-extension machine puts stress on your knees. Another problem with improperly adjusted machines is that you don't work your muscles through the full range of motion. Have a qualified trainer show you the proper settings for your physique, and write them down on a card that you carry to the gym.
Skipping the warm-up: Without a warmup, you're asking your body to work before the oxygen and blood flow reach the muscles. You increase the risk for injury, and with cardiovascular exercise, you raise the heart rate too fast. Before you exercise in earnest, spend 5-10 minutes going through the motions of your workout at an easy pace to raise your body temperature from the inside out. If you don't warm up before lifting weights, meanwhile, you risk torn muscles and won't be able to lift as much weight. Get your blood flowing by spending a few minutes on the treadmill or exercise bike, or even walking in place.
Stretching vs Bouncing: Bouncing during a stretch can increase your risk of straining or pulling muscles. Hold a static stretch with no movement at the joints. Your body should feel lengthened but not to the point of pain.
Skipping the ‘Cool-down’: Don't come to sudden stop at the end of your workout. If you don't cool down, you risk muscle soreness because you haven't flushed the lactic acid out of your system. It takes five to 10 minutes at a slower pace, depending on your fitness level, to let your heart rate come down.
Being a weekend warrior. If you're only exercising two days a week, you'll never get where you want to be, and you'll feel awful every Monday. It leads to injury and burnout, and you're missing the secret to success: showing up.
Skipping on water. Muscles need fluid to contract properly, so if you don't drink enough, you can get muscle spasms or aches. If you're thirsty, you're already a percent dehydrated. Drink water before, during, and after exercise.
Seeking a quick fix! Many people expect dramatic results from a little exercise. Recommendations are for 3 1/2 to four hours of physical activity a week just to prevent weight regain. If you want to lose weight and you're walking 30 minutes, three times a week, without changing your diet, it will take roughly one month to lose a pound. Want to lose faster? Exercise more.
Tuesday, August 4, 2015
Calorie Burning Workouts! By Reema Sarin, Founder BOLLYFIT
Resolved to finally lose weight this year? Well, you need to mix up your workouts so they stay challenging. This will help keep your heart rate up, and force your body to burn more calories.
The following workouts will not only burn serious calories, but they will also push your body way past your comfort zone. If you're not actively exercising already, then perhaps that it might be better to ease into exercise in order to help prevent injury.
Below are some serious calorie burning workouts:
Interval Workout
Interval training is all about challenge and recovery -- over and over -- for a cardio blast.
You can do intervals many different ways -- running, on any sort of cardio equipment, or in a pool.
1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.
2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3.0 and walk for one minute.
3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides.
4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.
5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.
6. Tricep Extensions: Using dumbbells, do one set of 15 or 20 overhead tricep extensions. Your elbows should point toward the ceiling, with the weights behind your head. Lift the weights directly above your head and back down again.
7. Pushups. Do one set of 15 push-ups, with your elbows at a 90-degree angle from the body. Modification: Do the push-ups with your knees on the ground, but do 25 instead of 15.
8. Sprint: Back to the treadmill. Sprint for 1 minute, aiming for 70% of your maximum heart rate. To recover, jog for 90 seconds.
9. Jumping Jacks. Do one set of 15 or 20 jumping jacks. If you're strong enough, add two 10- or 15-pound dumbbells -- lift up the weights when you jump out, in an overhead press position, pulling them back down to shoulder height as your legs go back together.
10. Finale: Incline your treadmill to an angle that really challenges you -- but don't hang onto the treadmill's rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or 2.0 for a 1-minute walk. Finish by stretching.
Quick CrossFit Series
CrossFit workouts are about getting maximum effort in minimum time.
The following exercises come from Doug Katona, co-founder and owner of CrossFit Endurance in Newport Beach, Calif. They can be done on their own, all together, or in any combination.
30-90s
1. Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or at 7.5 on the perceived exertion scale, in which 0 is no effort and 10 is your max.
2. Choose any type of cardio. Do it at your maximum effort for 30 seconds.
3. Stop and recover for 2 minutes, or for 90 seconds if you're already in good condition. Do not shortchange the rest period.
4. Do this up to three times.
Body Weight Blast
As fast as you can, do 10 squats, 10 push-ups, and 10 full sit-ups. Then do nine reps of each. Then eight, seven, six, and so forth, until you reach one rep of each exercise. Rest as little as possible between sets. Record your time and try to improve each week.
Rowing or Indoor Cycling
Don't overlook the rowing machine and stationary bikes in your gym. You may be sitting down, but you'll be sweating when you try this workout from Scott Nohejl, coach and program director of The Chatham Area Rowing Association in Savannah, Ga.
1. Row or bike for a minute.
2. Sprawl with push-up. Run in place, with your feet just coming off the ground, for a count of five. Lower yourself onto your hands, jump your legs backward to a push-up position. Do one push-up, then bring the legs back, tucking them in. Stand and repeat for 1 minute.
3. Squats. With hands on top of your head, squat so your knees are at 90 degrees -- make sure they do not go past your toes -- and then stand up. Repeat for 1 minute.
4. Side jumps. With feet together, toes pointed forward, jump from side to side for 1 minute.
5. Rest for 5 minutes.
6. Row or bike for 1 minute.
7. Scissor jumps. With one leg in front and the other in back, jump and "scissor" your legs before landing. Do this for 1 minute.
8. Sumo jumps. Squat down, then jump, bringing your feet slightly off the ground. Do this for 1 minute.
9. Jumping jacks. Do these for 1 minute.
Repeat the full set four times, nonstop, for a 16-minute workout. Cool down, and then stretch.
Swimming
The pool isn’t just for cooling off. It’s also a great way to heat up your metabolism -- and burn a maximum number of calories.
If your arms or shoulders are hurting - or you simply want to work your legs - use a kickboard and do two sets of four 100-yard swims, with 20 seconds of rest between each.
More Calorie Burners
There are lots of other great options for burning calories through exercise. Here are some:
• Playing basketball
• Running
• Jumping rope
• Cross-country skiing
• Taking an aerobics class
• Spinning (stationary bike class)
• Dancing (the faster you dance, the more calories you'll burn)
Exactly how many calories you burn depends on your weight - and how intensely you do the exercise!
Keep Fit!
Thursday, June 18, 2015
SWIMMING – WORKOUT IN SUMMER! By Reema Sarin, Founder BOLLYFIT, Actor, Model & Bollywood Dancer
SWIMMING
– WORKOUT IN SUMMER!
Is the Summer heat making exercising
tough! Exercising on land, such as running or walking, you put a lot of
pressure on your joints, bones and muscles. With swimming, the buoyancy of
water acts cushions your body and is no harsh pounding to stress your joints
and muscles, and is a recreational form of exercise. Besides it is a fantastic
way to cool off! That is why it is called the best exercise!
Perhaps an injury prevents you from
exercising on land and putting any weight on a knee or ankle. Swimming can help
you. Kicking workouts, water aerobics, pool running, or a regular swimming
workout can all give you a great exercise session without the weight of your
body pounding you with each move.
Regular swimming builds endurance, muscle
strength and cardio-vascular fitness. It can serve as a cross-training element
to your regular workouts. Before a dryland workout, you can use the pool for a
warm-up session. Swimming with increasing effort to gradually increase your
heart rate and stimulate your muscle activity is easily accomplished in the
water. After a land workout, swimming a few laps can help you cool-down, move
blood through your muscles to help them recover, and help you relax as you
glide through the water.
While you do use a lot of calories
swimming, once you get out of the pool much of that calorie burning stops, so
swimming is in a way more effective for body toning than for drastic weight
reduction. Doing land based exercise like running or cycling may use about the
same amount of calorie per hour as swimming, but once you stop exercising the
land-based workout usually leads to continued increase in calorie use for as
long as 18 hours after the workout. This is because when you are in the pool
you don't heat up as much as you do on land, and your body does not have to
work to cool you down as much once the exercise session concludes.
However, Swimming does exercise almost
the entire body - heart, lungs, and muscles - with very little joint strain. It
is great for general fitness, just not a great way to drop excess pounds and
burn on wards of 400 calories! Swimming is a lifetime sport that benefits the
body, mind and spirit. So jump into that pool today!
2. Which of the following
are your favorite strokes:
a.
Freestyle
b.
Breaststroke
c.
Backstroke
d.
Butterfly
e.
Front Crawl
My favorite is swimming the Breaststroke as it gives a
fantastic Core Body workout! The basics are easy to grasp. Breaststroke is
considered short axis stroke. Breaststroke requires the body to move or bend
along the short axis of the body at the hips. During breaststroke, your body
should make a wavelike motion, which is the result of the constant upward and
downward movement of the chest. Because of this bending wavelike movement, your
core body muscles are engaged. Your hips will assist your breathing and
momentum by driving downward and forward. The more breaststroke you swim, the
more you engage your core body, and thus the stronger it will become. The
breaststroke kick also engages the inner and outer thigh muscles that are not
used as often in other strokes. Breaststroke is an overall upper body workout.
This stroke not only strengthens the muscles your upper body but also engages
the forearm, chest and upper back muscles more than any other stroke. The
outward sweeping motion of the hands and inward pull of the water toward the
breast requires use of the deltoids, biceps, triceps, pectorals and trapezius
muscles. The faster you swim breaststroke and the more challenging your swim,
the stronger these muscles will become.
Yes, there are many exercise routines and
activities one can do in the pool, the most recommended being Bollyfit in
water, Water Aerobics, Water Yoga, Body Toning Workouts in water, Exercises for
Abdominal Muscles in the pool, Working with Weights in the pool, Stretching
& Breathing exercise in the pool, and games like Volley-ball in the pool,
which are high energy, enjoyable as well as they provide a fantastic cardio and
toning workout!
Swimming is an enjoyable fun activity to do,
but needs to be executed with responsibility, taking the following precautions
at all times:
- Never swim in the pool after drinking alcohol.
- Don’t allow glass bottles or other potential hazards into the pool area.
- Keep radios, CD players, blow dryers, and other electrical devices away from the pool.
- Serious spinal cord injuries, permanent brain damage, and death can occur to swimmers who dive into shallow water or spring upward on the diving board and hit it on the way down.
- Check how deep the water is. Enter the water feet first, especially when going in for the first time.
- Learn how to dive properly by taking classes. Never dive into above-ground pools; they are usually not deep enough. Always check the water depth before plunging into an in-ground pool. Never dive into the shallow end of a pool.
- Wear sunscreen of a good SPF (+30) to protect your self from UV radiation got from strong after noon sun rays
- Keep a first aid kit near the pool in case of emergency. Being prepared for minor injuries can help avoid major ones. Bumps and bruises are a part of childhood. When they are easily treated with bandages, antibiotic ointment and cleaning pads that you have on-hand, the fun can quickly continue.
- Watch out for lightning! Lightning sometimes beats rain. Even if it isn't raining yet, lightning in the distance should be a reason to run for cover away from water. An approaching storm is a sign to get out of the pool.
- Swim where there is a life-gaurd on duty. Develop a buddy system — don't swim alone or allow others to swim alone.
2.
What is the best time to swim and why?
The best time to swim is early morning,
as that is the best time to exercise. In the mornings, after a good night’s
rest, one’s energy is at its peak, giving you the full benefit of your workout.
As the day proceeds, noon time onwards, the sun rays are most powerful, which
exposes the skin to UV radiation, and some rays will penetrate even if one is
wearing sunscreen. If you are swimming for relaxation, then an evening swim,
once the sun isn’t so strong, is also an option.
Reema Sarin & The
BOLLYFIT Team
FOUNDER
‘BOLLYFIT’
BOLLYWOOD DANCER,
ACTOR, MODEL, ANCHOR
& CHOREOGRAPHER
Email: reema@bollyfitreema.com
Reema
Sarin's Profile: http://www.facebook.com/reema.sarin
Join on Facebook - Reema Sarin – The BOLLYFIT Girl!
To receive your weekly fun dance and fitness tip, Join The BOLLYFIT Club on Facebook today!
Reema Sarin - Twitter
https://twitter.com/ReemaSarin
Reema Sarin Blog
Reema Sarin – Linked In
Bollywood Dance Show - Actor, Dancer, Model Reema Sarin, Olive,
New Delhi
New BOLLYWOOD Dance Music Video:
Actor, Dancer & Model Reema Sarin performs in Bollywood
Dance Show in German School, New Delhi!
Actor, Dancer & Model Reema
Sarin dances in BOLLYFIT & BOLLYWOOD DANCE Show in Bangkok
Actor, Dancer, Model Reema Sarin dances to 'Balle Balle' at
Brahmakumari Headquarters, Mount Abu
Lets dance Bollywood with Actor, Model, Bollywood Dancer &
Founder BOLLYFIT Reema Sarin at Sidhi Astu Orphanage in Bali, Indonesia!
Actor, Dancer & Model Bollywood
Dancer Reema Sarin performs to 'Paani Paani' at Festival of India 2014, Bangkok
BOLLYWOOD DANCE &
BOLLYFIT Workshop with Actor, Dancer
& Model Reema Sarin – Part 1, Bangkok
BOLLYWOOD DANCE &
BOLLYFIT Workshop with Actor, Dancer
& Model Reema Sarin – Part 2, Bangkok
Bollywood
Dancer Reema Sarin choreographs DPMS School Founders Day Dance Show
Abhi Toh Party Shuru hui Hai
Paani Paani
Diliwali Girlfriend
Saturday Saturday
Tuesday, June 2, 2015
Saturday, May 23, 2015
Bollywood Dancer Reema Sarin choreographs Founder's day Dance Show
Reema Sarin recently performed
and choreographed the FOUNDER'S DAY BOLLYWOOD DANCE SHOW at the Dayawanti Punj
Model School in Sitamarhi, near Benares. The Show saw participation from over
1,000 students who rocked to the fantastic beats of songs 'Saturday Saturday', 'Paani
Paani' by Yo Yo Honey Singh and 'Abhi Toh Party Shuru Hui Hai' by Badshah,
amongst other popular tracks! The Stadium rocked with Bollywood dance
performances for the 3,000 plus audience!
and choreographed the FOUNDER'S DAY BOLLYWOOD DANCE SHOW at the Dayawanti Punj
Model School in Sitamarhi, near Benares. The Show saw participation from over
1,000 students who rocked to the fantastic beats of songs 'Saturday Saturday', 'Paani
Paani' by Yo Yo Honey Singh and 'Abhi Toh Party Shuru Hui Hai' by Badshah,
amongst other popular tracks! The Stadium rocked with Bollywood dance
performances for the 3,000 plus audience!
www.bollyfitreema.com;
www.reemabollyfit.com
www.reemabollyfit.com
Join on Facebook -
Reema Sarin – The BOLLYFIT Girl!
Reema Sarin – The BOLLYFIT Girl!
http://www.facebook.com/pages/Reema-Sarin-BOLLYFIT-Girl/111587495844
reema@bollyfitreema.com
Thursday, May 14, 2015
SWIMMING – WORKOUT IN SUMMER! By Reema Sarin, Founder 'BOLLYFIT', Actor, Dancer, Model & Choreographer
Is the Summer heat making exercising
tough! Exercising on land, such as running or walking, you put a lot of
pressure on your joints, bones and muscles. With swimming, the buoyancy of
water acts cushions your body and is no harsh pounding to stress your joints
and muscles, and is a recreational form of exercise. Besides it is a fantastic
way to cool off! That is why it is called the best exercise!
Perhaps an injury prevents you from
exercising on land and putting any weight on a knee or ankle. Swimming can help
you. Kicking workouts, water aerobics, pool running, or a regular swimming
workout can all give you a great exercise session without the weight of your
body pounding you with each move.
Regular swimming builds endurance, muscle
strength and cardio-vascular fitness. It can serve as a cross-training element
to your regular workouts. Before a dryland workout, you can use the pool for a
warm-up session. Swimming with increasing effort to gradually increase your
heart rate and stimulate your muscle activity is easily accomplished in the
water. After a land workout, swimming a few laps can help you cool-down, move
blood through your muscles to help them recover, and help you relax as you
glide through the water.
While you do use a lot of calories
swimming, once you get out of the pool much of that calorie burning stops, so
swimming is in a way more effective for body toning than for drastic weight
reduction. Doing land based exercise like running or cycling may use about the
same amount of calorie per hour as swimming, but once you stop exercising the
land-based workout usually leads to continued increase in calorie use for as
long as 18 hours after the workout. This is because when you are in the pool
you don't heat up as much as you do on land, and your body does not have to
work to cool you down as much once the exercise session concludes.
However, Swimming does exercise almost
the entire body - heart, lungs, and muscles - with very little joint strain. It
is great for general fitness, just not a great way to drop excess pounds and
burn on wards of 400 calories! Swimming is a lifetime sport that benefits the
body, mind and spirit. So jump into that pool today!
2. Which of the following
are your favorite strokes:
a.
Freestyle
b.
Breaststroke
c.
Backstroke
d.
Butterfly
e.
Front Crawl
My favorite is swimming the Breaststroke as it gives a
fantastic Core Body workout! The basics are easy to grasp. Breaststroke is
considered short axis stroke. Breaststroke requires the body to move or bend
along the short axis of the body at the hips. During breaststroke, your body
should make a wavelike motion, which is the result of the constant upward and
downward movement of the chest. Because of this bending wavelike movement, your
core body muscles are engaged. Your hips will assist your breathing and
momentum by driving downward and forward. The more breaststroke you swim, the
more you engage your core body, and thus the stronger it will become. The
breaststroke kick also engages the inner and outer thigh muscles that are not
used as often in other strokes. Breaststroke is an overall upper body workout.
This stroke not only strengthens the muscles your upper body but also engages
the forearm, chest and upper back muscles more than any other stroke. The
outward sweeping motion of the hands and inward pull of the water toward the
breast requires use of the deltoids, biceps, triceps, pectorals and trapezius
muscles. The faster you swim breaststroke and the more challenging your swim,
the stronger these muscles will become.
Yes, there are many exercise routines and
activities one can do in the pool, the most recommended being Bollyfit in
water, Water Aerobics, Water Yoga, Body Toning Workouts in water, Exercises for
Abdominal Muscles in the pool, Working with Weights in the pool, Stretching
& Breathing exercise in the pool, and games like Volley-ball in the pool,
which are high energy, enjoyable as well as they provide a fantastic cardio and
toning workout!
Swimming is an enjoyable fun activity to do,
but needs to be executed with responsibility, taking the following precautions
at all times:
- Never swim in the pool after drinking alcohol.
- Don’t allow glass bottles or other potential hazards into the pool area.
- Keep radios, CD players, blow dryers, and other electrical devices away from the pool.
- Serious spinal cord injuries, permanent brain damage, and death can occur to swimmers who dive into shallow water or spring upward on the diving board and hit it on the way down.
- Check how deep the water is. Enter the water feet first, especially when going in for the first time.
- Learn how to dive properly by taking classes. Never dive into above-ground pools; they are usually not deep enough. Always check the water depth before plunging into an in-ground pool. Never dive into the shallow end of a pool.
- Wear sunscreen of a good SPF (+30) to protect your self from UV radiation got from strong after noon sun rays
- Keep a first aid kit near the pool in case of emergency. Being prepared for minor injuries can help avoid major ones. Bumps and bruises are a part of childhood. When they are easily treated with bandages, antibiotic ointment and cleaning pads that you have on-hand, the fun can quickly continue.
- Watch out for lightning! Lightning sometimes beats rain. Even if it isn't raining yet, lightning in the distance should be a reason to run for cover away from water. An approaching storm is a sign to get out of the pool.
- Swim where there is a life-gaurd on duty. Develop a buddy system — don't swim alone or allow others to swim alone.
2.
What is the best time to swim and why?
The best time to swim is early morning,
as that is the best time to exercise. In the mornings, after a good night’s
rest, one’s energy is at its peak, giving you the full benefit of your workout.
As the day proceeds, noon time onwards, the sun rays are most powerful, which
exposes the skin to UV radiation, and some rays will penetrate even if one is
wearing sunscreen. If you are swimming for relaxation, then an evening swim,
once the sun isn’t so strong, is also an option.
Regards,
Reema Sarin & The
BOLLYFIT Team
FOUNDER
‘BOLLYFIT’
BOLLYWOOD DANCER,
ACTOR, MODEL, ANCHOR
& CHOREOGRAPHER
Email: reema@bollyfitreema.com
Reema
Sarin's Profile: http://www.facebook.com/reema.sarin
Join on Facebook - Reema Sarin – The BOLLYFIT Girl!
To receive your weekly fun dance and fitness tip, Join The BOLLYFIT Club on Facebook today!
Reema Sarin - Twitter
https://twitter.com/ReemaSarin
Reema Sarin Blog
Reema Sarin – Linked In
Hot Summer is here! Lets Work out in Water! By Reema Sarin, Founder ' BOLLYFIT', Dancer, Model, Actor & Choreographer
Exercising in water is not only fun, but
fantastic for muscle toning and for getting a great workout without the risk of
any sports injury or bodily wear and tear! Water Aerobics has come out to be an
increasingly popular way of exercising during those hot long summer months
where working out on land gets to be challenging due to the intense heat! So
what are you waiting for? Jump into that pool now and get started with your cardio
workout in water!
Working
out in water, more popularly known as Water Aerobics is a non-impact workout
that can be performed at any fitness level. Whether you are pregnant, have
arthritis, are recovering from an injury, or searching for variety in your
workout program, water exercise provides a safe and effective training
environment.
“I personally take Water Aerobic classes and
they are absolutely fantastic for body conditioning and muscle toning.” Says
Reema Sarin, Actor, Model, BOLLYWOOD Dancer & Founder of the BOLLYFIT
Program
A great Cardio Workout!
A
cardiovascular exercise plan incorporates full body movements to raise one’s
heart rate, increase breathing rate and burn calories. A pool cardiovascular
workout may take place in the shallow or deep water and should last for 30 to
45 minutes. In the shallow, one uses movements such as running, jumping jacks,
hopping, leaping and walking to keep your heart rate
elevated. In the deep, one needs to wear a belt that will keep you upright as
you bike pedal, flutter kick and scissor kick your way to cardiovascular
improvements.
Strength those Muscles!
One
can also include strength training exercises in your water workouts. Water
dumbbells are made to work against their buoyancy, strengthens your muscle
tissue. Water paddles are also available that can be used to push through the
resistance of the water for strengthening exercises. You can use similar land
strength exercises such as arm curls, arm extensions and side bends in the
water.
Reema says, “ Water Aerobics not only
provides an excellent cardio workout, but also great body conditioning with
least muscle wear and tear, as one is exercising in a low resistance medium –
Water, while ensuring a high calorie and fat burn workout, leading to fantastic
weight loss!”
“One can also do a Circuit training
regime, which is a workout that alternates cardiovascular and strength-training
exercises and one may use circuit training in a pool for an effective,
full-body workout”, adds Reema.
Circuit
training is a workout that alternates cardiovascular and strength-training
exercises. One may use circuit training in a pool for an effective, full-body
workout. If you prefer the deep water, a circuit can be performed in water over
6 1/2 feet deep. For a shallow-water workout, the water level should be between
3 1/2 and 4 1/2 feet deep. You would also need access to a resistance tool,
such as water dumbbells, water paddles or a swim noodle.
Combining
one’s cardiovascular and strength training workouts can be an effective water
circuit training program. Here, one needs to alternate a cardiovascular
exercise, such as side leaps, with a strength training exercise, such as an arm
curl. Ideally, one would need to perform each exercise for 1.5 to 2 minutes
before switching to the next exercise, and then continue this pattern to
complete the workout session.
How is it beneficial?
Yes,
absolutely, a cardio workout in water canbe extremely beneficial. Water
Aerobics not only provides an excellent cardio workout, but also great body
conditioning with least muscle wear and tear, as one is exercising in a low
resistance medium – Water, while ensuring a high calorie and fat burn workout,
leading to fantastic weight loss!
Water
aerobic exercises are also extremely effective for toning up one’s body
muscles, giving one a great linear and contoured look! These exercises are
especially good for Abdominal and all our Leg and Thigh muscles.
Infact,
Water therapy exercises are used to cure many ailments like relief of low back
pain or neck pain. These exercises also serve to condition and strengthen
muscles to help avoid future recurrences of back pain.
Water
therapy exercise is especially helpful in cases where a land-based exercise
program is not possible due to the intensity of pain, decreased bone density,
disability or other factors. As such, water therapy is a versatile exercise and
is particularly good for people with conditions such as:
- Osteoarthritis
- Advanced
osteoporosis (with susceptibility to and/or pain from fracture)
- Muscle strain or
tears
In
addition to those conditions, water therapy is frequently recommended as one
form of exercise therapy to treat those with diabetes as well as individuals
with high blood pressure. Both conditions can improve and become more manageable
with aquatic exercise, since water provides a much gentler, welcoming
environment. Water therapy may also be referred to as pool therapy,
hydrotherapy, or aquatic therapy.
Who can do it? Age group?
Water
aerobics and exercises can be done by almost all age – groups, the ideal being
from 12 to 50 years of age for men, women, boys and girls.
What are the points to be careful of when doing
this - Dos and Don'ts
Well, to
get the maximum benefit from your Water Aerobic workout, some rules need to be
adhered to, which include the following:
·
Avoid taking heavy meals just before your work
out as it would hamper a smooth workout and could cause cramps.
·
It is important to breathe correctly and
consistently throughout the workout – for e.g. whilst under water, you always
have to blow out into the water.
·
Good to wear well fitting but comfortable
swimwear to allow easy and muscular movement
·
Definitely need to use a sun block cream to
protect oneself from getting burnt in the Sun, if exercising during the day in
an open air pool.
·
It is important to familiarize oneself with all
the exercise gear that one needs to use during the workout, for e.g. water
dumbbells, etc
·
Last but not the least, stop all exercise
immediately if you feel any physical discomfort, for e.g. difficulty in
breathing, choking feeling, foot or any other muscle cramps.
Reema Sarin & The
BOLLYFIT Team
FOUNDER
‘BOLLYFIT’
BOLLYWOOD DANCER,
ACTOR, MODEL, ANCHOR
& CHOREOGRAPHER
Email: reema@bollyfitreema.com
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Sarin's Profile: http://www.facebook.com/reema.sarin
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