Who can forget the astounding performance of US swim champion Michael Phelps in the 2008 Olympics in Beijing? All eyes were glued to the television and hearts silently cheered Michael Phelps on as he purposed to win each and every one of his events; he ended the 2008 Olympics with a grand total of eight gold medals. Determination, dedication and devotion to the sport of swimming have landed Michael Phelps as a global swimming phenomenon.

Very few people dislike swimming, swimming is a very relaxing activity and a great source of exercise; in fact swimming is one of the few sports that work every muscle group at the same time! For those who have little to no experience in the exercise department but desire to get healthier and more active swimming is an excellent starting point. Though swimming is often thought of as a leisure activity there are those who have dedicates their life to swimming and perfecting the sport.

Michael Phelps has truly given the sport of swimming a makeover, but not without a ton of hard work and commitment. In order to perfect the sport of swimming one would need to develop speed, endurance and extreme muscle strength. Competitive swimmers often follow a strict workout regime with little to no rest in between combined with an eating plan that is designed to enhance the swimmers performance level.

Intense training combined with the lack of rest in between training sessions a swimmers body undergoes much ware and tare. As the muscles are worked, stretched and torn with the intent to improve speed, endurance and strength the body can undergo serious muscle damage if not properly cared for and tended to once the training has ended for the day. Myprotein have created and designed a number of sports supplements, with a combination of protein and carbohydrates that are needed to replenish the body after an intense workout.

These myprotein supplements can help assist a swimmer in the recovery process after an exhausting day in the water while helping replenish the energy that was left in the pool. Nutrients found in Recovery XS can help prevent muscle damage from occurring while training for an upcoming competition.

The different types of aerobic classes are explained as follows:

1. Step Aerobic Class

Step aerobics is a form of aerobics wherein the performer uses a raised platform (like a step of a staircase or a stepping board) to exercise in a rhythmic manner stepping up and down on the elevated platform or the stepper. This variation of aerobics was innovated by Gin Miller. Step aerobics is an efficient means of loosing weight and helps not only in burning calories but also in maintaining overall cardiovascular fitness. The number of calories burnt depends on the speed and duration of stepping.

2. Water Aerobic Class

Water aerobics is a type of resistance training that is performed in shallow water pools. This form of aerobics includes walking and running in the water. It makes use of floating boards and ankle and wrist weights to intensify the exercise. The fact that all this is done in water makes it a lot safer for the elderly who may end up hurting their bones and joints if they do the same out of water. Water aerobics reduce the rate and intensity of injury to the body.

3. Sport Aerobic Class

Sport aerobic involves combining the traditional aerobic mover with rhythmic gymnastics and acrobatics. Also known as gymnastic aerobics, this form requires great flexibility and stretching skills in order to execute the complex formations plebian to sport aerobics.

4. Freestyle Aerobic Class

This is the most common type of aerobic form and is practiced in almost all fitness centers and gyms. A trainer performs teaches traditional aerobic steps to some good rhythmic music in this form.

5. Yoga Aerobic Class

As the name suggests this newer form of aerobics combines aerobics and the different yoga formations.

The 80s saw markets being flooded with a plethora of aerobics videos. In the 80s aerobics beat all other forms of exercise becoming the most popular and plebian means of loosing weight. 80s aerobics trends included the best of Hollywood celebrities clad in shinny skin fit slacks and tights performing what seemed liked a dance form but was called aerobics instead. Aerobics stands for “to use oxygen” and in the 80s aerobics was considered one of the best ways to tone up your body by burning fat as a result of using more and more of the oxygen in your body. The 80s aerobics style basically used rhythmic exercise combined with stretching to build the overall fitness of the body.

Aerobics as a regular mode of exercise was first developed by Dr. Kenneth Cooper who worked with the United States Air Force. He was devout exercise enthusiast and was puzzled at the fact that many people with immense muscular strength were unable to perform well at various physical tasks like swimming, running and bicycling.

This led him to develop a new style of exercise which helped burn calories by consuming the body’s oxygen. In the 80s aerobics thus gained a lot of prominence due to Dr. Cooper’s book with the same title. Dr. Cooper’s book (named Aerobics) had a ground breaking impact as it focused mainly on the body’s ability to consume oxygen and measure performance in terms of the same. The book released at a perfect time and ever since the 80s aerobics has become suddenly popular as a result of growing need for exercise due to the prevalence of weakness and inactivity in the general population.

Ever since the 80s aerobics kept gaining popularity day by day. Today it is considered as one of the best forms of exercise. As a result of its popularity since the 80s aerobics has evolved and in recent times many variations of this exercise form are available in the market in DVDs, CDs, and online videos besides being taught at various aerobics classes. Most popular variations of the 80s aerobics form are freestyle aerobics, step aerobics, water aerobics, yoga aerobics and sport aerobics (also known as aerobics gymnastics or competitive aerobics). Each style is different from the other except the fact that all forms aim at using up all the oxygen of the body in order to burn calories thereby increasing the body’s ability to consume oxygen.

Triathlon is basically an endurance event that consists of multi-sports namely swimming, cycling and running in quick successions over varied distances. The triathlon participants are better known as “Triathletes”. These triathletes compete against each other in order to achieve the best course completion time which includes timed “transitions” between run, swim and bike components.

A beginner should be totally aware of the Triathlon training schedule and programs, before opting for one. Some of the steps given below which help a beginner provide a solid jumpstart and help him follow the triathlon training schedule that suits his needs. They are as follows:

Step 1: Signing-up for a Race- Most of the beginner triathletes tend to develop a vague idea about a race that they might want to compete in the future, without actually signing up for one. Committing yourself to a race is the first step that needs to be taken in order to send a clear message to your subconscious. This will help you follow the triathlon training schedule with proper dedication and efficiency.

Step 2: Analyze your swim skills- Swimming is one sport that depends more on from than the fitness levels. And because of the technical nature of the sport it is highly advised to invest your money on a on a good swim expert or a coach, who can provide you with proper guidance and help you improve your strokes by analyzing you in water. Checking strokes by videotaping yourself is also a preferable option.

Step 3: Running/ Walking Intervals- If you are a novice and not used to running for very long periods and distances, you should utilize and follow the run/walk intervals. This helps you built stamina and get used to the rigorous running sessions. Try out this method- To start, walk for 5 minutes at a brisk pace. Then run till you start losing some breath. Once you feel a bit exhausted, start walking again and regain your breath. Repeat this procedure 3 to 5 times by timing your run and walks each time. The next time you step out, try walking 30-40 seconds less than what you ran and continue to shorten the walk every time. After you reach a ‘steady-run’ mark, start to increase your running capacity by 10-15% every week.

Step 4: Choosing a Bike- When it comes to choosing a bike, there are plenty of options available and you are bound to get intimidated by them. But it is recommended that a beginner should always start with an old mountain bike. After getting some practice, you can move on to buying a new road bike. Ebay, Craiglist and Roadbikeclassifieds can help you gain some great deals on the used road bikes. If you are not comfortable with those “skinny tires” straight away, you can opt to practice on soft surface like local golf course or a park. This will help you attain better skills and confidence.

Step 5: Workouts- Practicing swimming, running or biking doesn’t really help you work all muscles. You need proper workout schedules to build the other crucial muscles and help you stay fit and uninjured. Hitting the gym for 30-40 minutes and 2-3 times a week will do well. Muscles such as lower back, abdominals and outer hip muscles should be focused on in order to build a perfect foundation for Triathlon event.

The above 5 Triathlon Training Schedule Tips will surely help you boost in the right direction and help attain perfect skills and efficiency during the event.

A 10K run is basically a 10 kilometer or an equivalent of 6.2 miles long run which is considered as one of the popular race lengths. A 10K is a shorter version of the road race which makes it popular among the beginners as well as the advanced athletes who don’t have long-term goals.

Why a 10K run?

There are several reasons for which people opt for 10K races. Some of them are listed below:

1. Athletes that aim for a half-marathon but want to try the shorter version first.
2. Runners that have already achieved the 5K mark and want to challenge themselves further.
3. The runners who train themselves for a half-marathon or a full marathon use the 10K training schedule in order to evaluate fitness levels.
4. Some also like to overtake their own records in 10K.

What is involved in the 10K Training Schedule?

For novice runners, the 10km distance might seem to be intimidating at once, but the 10K training schedules are not much different from the 5K schedules. However, a 10K race is not as easy as the 5K race. Some runners choose the 10K that they run each year, seeing if they can better their records on every attempt.

The 10K Training Schedule for Beginners:

Many beginner athletes and runners opt for the 10K distance. The reason behind this is that 10K can be considered an attainable distance and also because the 10K training schedule is not as time-consuming as the full or half marathon schedule. If you’re a novice and want to go for the 10K, here are some programs:

1. Run 10K Training Schedule: This 10K training schedule is a 10-week program which is designed for beginner runners who want to run a 10K race. The program also helps you built stamina for running more than 60 minutes at a stretch. Although, the program assumes that you can run for 20 minutes at a stretch.
2. Beginner’s 10K Training Schedule: This is an 8-week schedule specially designed for beginner athletes those who want to get to the finish line of a 10K race. This schedule assumes that you can run at least two miles at a stretch. Even if you’ve never run before, you can follow the step by step program for building a running base and then move on to the 10K training schedule.
3. Beginner’s 10K Training Schedule (Advanced): This is again an 8-week program designed for runners who can run 3 miles at a stretch and around 4 to 5 days a week. This 10K training schedule is a bit more challenging as compared to the normal 10K training schedule for beginners.

The 10K Training Schedule for Intermediate Runners:

This schedule is specifically for runners who have run at least one 10K race and are hoping to improve their time. The schedule also demands for addition of speed training to the training regimen. This 8-week training schedule will help you improve and run your fastest 10K.

So choose the right 10K Training Schedule for yourself and start the run!

Several runners and athletes worldwide follow the ‘5k training schedule’. A properly planned guide and some relevant tips can help you cope up with this training schedule. A 5k training schedule can help an athlete achieve the promises of a training plan that are ‘Endurance’ and ‘Speed’. Even Olympic runners and athletes follow the 5k training schedule.

What kind of runner are you?

The 5k training schedule that best suits you, depends on the type of runner you are. 5k runners are mainly divided into 3 types:

1. Speed Runners: Speed runners are aggressive runners who always strive for maximum speed. If you are a speed runner, you can use a 5k training schedule that stresses on speed, though some endurance is always necessary to go with your speed.
2. Endurance Runners: Endurance runners need to focus on their stamina rather than the speed.
   Their 5k training schedule generally consist of long running programs and intervals. Speed training is also incorporated and cannot be totally neglected.
3. Marathon Runners: Marathon runners need to work on a combination of both speed and endurance. The 5k training schedule for these kinds of runners are different from those of speed and endurance runners.

Thus it is very important to know the 5k training schedule you need to follow. Wasting time and effort on the wrong program is not at all desirable.

The 5k Training Schedule may include the following:

A ‘treadmill’ can be an effective mode for your training purpose. Several athletes and runners have also proven and benefited from the running experience on a treadmill. The stationary running might deprive you of the real experience but it still helps you provide a better running economy.

Besides the treadmill, ‘track running’ should also be included in your 5k training schedule. A track running is sometimes confused with road running. A ‘track’ is considered softer than the road, and thus the surface is said to yield to every stride of yours. This type of training can also be followed by the beginners i.e. those not training for a track run. This kind of training helps your tendons and muscles become more flexible.

Some runners also combine the 5k training schedule with the 10k program in order to increase their efficiency, but it is recommended to switch to the 5k program during the last weeks of training. As long as you know the way to go, you can also use the 5k training schedule as part of your half marathon training schedule. It is always better to start your training with the 5k schedule, followed by the half marathon and finally the marathon phase.

Just a few days before the race, a moderate to high intensity session should be included in the training schedule. This helps you provide your muscles some extra strength. A few days gap before the race day allows muscles to ease up to just the optimum level required for a powerful run.

The Workout routine

The workout is also an essential part of the athlete’s training schedule. After knowing the 5k training schedule, one should decide on the type of workout to be followed. Instead of one long workout, the athletes should opt for two longer workouts. The idea behind this is to control the muscle tension. This further helps in improving your efficiency and performance.

Browsing the internet for 5k training schedules is also a good option. In all we can say that, following proper training plans, schedules, tips and workouts for your 5k routine will help you achieve your 5k running goals and thus help you step on to the next level in no time.

Underwater swimming is the art of swimming with the entire body submerged in the water. It is one of the most difficult swimming techniques to master. Underwater swimming requires a lot of breathing practice from the swimmer. Controlled breathing helps in performing this difficult task in an easier way. Underwater swimming has been part of the Olympics since 1900. Earlier it was not included because it did not generate a lot of interest in the audience as they were unable to see the swimmers who remained submerged in the water.

Underwater swimming technique can be mastered by following certain simple tips. Always more your legs in a paddle like motion. The paddle like motion should be performed in small movements. You must keep your legs straight and hold your toes together. Keep your toes pointed as it gives the longest line with the body. While doing underwater swimming one needs to pull themselves through the water. You can pull yourself by moving your arms in a breast stroke like manner. Another technique to perform underwater swimming is by coiling yourself as if trying to grab water in the breast stroke like fashion. You must keep your legs together and straight while elongating yourself while repeating the same motion.

Besides a good swimming technique one also requires an efficient means of breathing. It is important for your lungs to be filled with air before going underwater. It is not advisable to bloat yourself with air in one single breath. Instead take in two small breaths into the lower diaphragm. Finally take in a third and final breath slowly into your body holding it for a while to make yourself feel comfortable. You can easily manage 60 m of underwater swimming by using these swimming and breathing techniques.

Underwater swimming can mean different things for different people. For a scuba diver it can mean his bread and butter. It can have a relaxing feel to it as well by helping a diver enjoy the beauty of the under waters. It is also an important technique to know in case of emergencies. During floods and drowning knowing how to swim with the whole body submerged in water can help save your own life along with others.

Besides the above mentioned benefits, there are some disadvantages attached to it as well. It is not advisable to hold your breath for a very long time. This can increase the carbon dioxide inside the body to undesirable limits.

Swimming is a life long activity and people of all ages can reap benefits from it. There are various mental as well as physical benefits of swimming. Besides making the body stronger, swimming also makes the mind stronger. Other than the mental and physical benefits of swimming, it is also a wonderful recreation activity. It is relaxing and gives an out of the world experience. There are a plethora of diseases which can be controlled or prevented by doing regular laps in the swimming pool. Following are few of the numerous physical benefits of swimming:

1. Makes The Body Stronger

One of the most important and significant physical benefits of swimming is that it makes the body muscular and hence a lot more strong. There are various swimming styles each of them having an effect on different parts of the body. The freestyle technique for example helps build the upper body. It makes the shoulders, back and abdominal muscular. Another one of the physical benefits of swimming especially freestyle swimming is that it makes the posture of the body correct. Backstroke has similar affects on the body. The breast stroke on the other hand helps to build stronger legs and arms.

2. Provides for a Good Breathing Exercise

Swimming is an outstanding means of developing controlled breathing skills. People who do regular laps of swimming can survive under tough conditions when needed. With practice one tends to develop a system wherein an individual can remain under water for a longer span of time with no oxygen. Swimming supplies oxygen to all the different parts of the body. This provides for one of the most important physical benefits of swimming.

3. Is not Strenuous on the Body

Swimming is an exercise which is not very heavy duty on the human body. It does not lead to a lot of injuries unlike its strenuous counterparts like running, skipping and walking. It is a cardiovascular exercise which makes the body muscular without the added risk of injuries.

4. Provides Protection Against Diseases

One of the most significant physical benefits of swimming is the protection provided by this activity to the body. Swimming has the ability to prevent various diseases like high/low blood pressure, high blood sugar levels, chronic heart disorders, diabetes, obesity and other weight problems. Weight loss can be achieved quite easily with regular swimming sessions. Swimming is the most relaxing means of losing weight.

When you think about loosing weight by means of exercise, the first thing that would come to your mind is probably to find yourself the perfect gym. We all know that joining a gym and sweating it out there is a tested way to shed that extra pound. However, how to pick the perfect gym? What points must you remember to find yourself the perfect gym? Here is an answer to all your queries.

• Firstly, always see your convenience while choosing the right gym for yourself. Decide a time when it is comfortable for you to go and work out. Choose a gym which is close to your home or work place so that it is easier for you to commute.

Figure out the facilities provided by a gym which are important to you. Facilities can be anything such as weights, amenities, cardio equipment, etc. For some people the perfect gym must offer a lot of classes such as aerobics, yoga, kick boxing, etc. also some people may require babysitting facilities and car parking. Others may ask for personal trainers, dieticians, nutritional counseling and diet charts. Luxuries offered by some gyms include spa, sauna and hot water showers.

• Gyms usually offer packages to their customers. Your criteria of a perfect gym may be the one which is most economical. To get the best deals from gyms it is advisable to join with a friend or two. Most gyms having schemes for couples and families. Paying a visit to a few gyms before joining can help in many ways. You can get the cheapest and the best deals for yourself. Also, if you plan to join a gym for a longer period of time it is advisable to pay in lump sum rather than paying in monthly installments. Paying in lump sum proves to be cheaper eventually.
• If you decide to visit a gym before joining it, take full advantage of your visit and look around carefully. Make sure that the gym is not very crowded and if it is then what is the time when the people are minimum in number. Going to a crowded gym is not very advisable. A perfect gym should be able to provide you personal attention and you should not disappear in the crowd.
• Also, try to get a free trial period if possible. This can really be a boast for your search of a perfect gym.

Swimming can be called a complete cardiovascular activity. The importance of swimming in our day to day life cannot be emphasized enough. Besides the fact that it is one of the most relaxing exercises possible, the importance of swimming can also be seen from the fact that it is a low impact exercise while being equally affective when compared with other high impact workouts. Swimming can be done in various ways possible like freestyle, backstroke, butterfly stroke and underwater swimming to name a few. The importance of swimming in different ways can be summarized as follows:

1. Freestyle Swimming

The importance of swimming in freestyle is probably the most significant. It is the most popular stroke besides being the most effective. Freestyle swimming helps gain muscular strength like no other stroke. It builds your upper body, shoulders and back in particular.

Freestyle helps in maintain the correct posture of the body even while walking. Hence the importance of swimming in freestyle is much more than just when in water. A few weeks of regular training in freestyle swimming will improve your posture and you will tend to walk with your shoulder blades kept back and your chest protruding forward. It provides toning for the shoulders as well as the chest. Freestyle swimming makes your legs and abdominal muscles stronger proving a strong support to the core of your body.

2. Backstroke Swimming

Backstroke swimming is a lot like freestyle except that it is done in a way that the body is lying with its back on the water and the arms are moving backwards unlike freestyle in which the body is lying with its stomach on the water and the hands are moving in the forward direction. The importance of swimming in backstroke can be seen from the fact that it helps build muscular shoulders while being less strenuous when it comes to breathing because while doing the backstroke one will never lack oxygen supply. Backstroke, like freestyle also helps to provide a proper workout for the complete body but are especially good for the abdominals, shoulders and back.

3. Breaststroke Swimming

The importance of swimming in the breaststroke is that it helps tone the muscles of the chest and the legs. It is one of the most difficult strokes to master. It requires a lot of breathing training. It is extremely strenuous on the arms and legs as they take most of the body’s weight in this form of swimming.