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How to Get Started With Water Aerobic Exercises

We received an email a while ago which really touched a nerve, it read:

"I am concerned about my Fitness and Health. I do not work set hours so find it hard to get motivated or take the first step towards contacting the local gym. Because I am embarrassed about my weight and size I prefer to do my fitness and health program behind, shall we say, closed doors. I do not want to be pushing weights or running on a treadmill when other people are around. What other types of exercise do you recommend for someone who is 46 years old, has not done a great deal of physical exercise for years and who basically looks like the Michelin Man?"

Our advice to this man was to make an appointment to see us so that we could assess his fitness and health levels. Before undertaking any sort of exercise program it is very important that it is done under medical supervision or, if the person has a clean bill of health, then we can guide him or her with the right choice of exercise.

In the 46 year old's case, he had been to see his doctor and was told he should lose some weight and embark on a fitness and health exercise program. He was pre-diabetic so it was important that he changed his diet and his doctor was able to provide good solid dietary information for him.

We suggested low impact exercises and to help get his fitness and health levels up initially, it was decided that he should do water aerobics three times a week. The physical benefits of water aerobic exercise range from tangible results like weight loss to benefits that are not tangible, like improving blood circulation and heart function, plus the health of your cardiovascular system in general.

Because water buoyancy supports about 90% of your body weight, there is less risk of injury, especially to ligaments and the lower body and leg joints.

Exercising can also improve your immune system and studies have found that people who regularly do exercise have a much lower chance of contracting infectious diseases such as colds and flu.

Water aerobic exercise can also help prevent high blood pressure, diabetes, stroke and cancer. Water aerobic exercise will also improve your general strength while muscle weakness can also affect the strength of your bones.

Water aerobic exercise trains your heart to pump more oxygen rich blood throughout your body.

Most strokes are caused by blood clots making their way into your brain. Regular water aerobic exercises help keep your blood from clotting in your blood vessels.

Fitness and Health Ideas say if you are just starting out with water aerobics, you might be feeling overwhelmed or frightened, especially if you are a non-swimmer. It is true that there are many ways to work out and your fitness and health depends on how hard you work out and move your body, legs and arms. This fast pace causes your heart and lungs to work harder than when you are at rest. Begin your water aerobic exercises with walking on the spot or back and forth in the pool, then try jogging followed by moving your arms up and down. The point of water aerobic exercises is to get your heart and lungs going and the best way to do this is to keep moving like walking, jogging, jumping jacks, moving your arms up and down, from left to right for as many repetitions as you can. This is the best way to start your water aerobic training because you are able to work your way up from nothing to advance classes where you can add weights to your arms, feet and even try placing a basket ball under water, performing a cycling motion using a noodle and all the time your body is getting fitter and healthier. To help keep you motivated you can do your water aerobic exercises to your favourite music or work out a routine to suit the beat of the music.

In water aerobics the combination of routine is limitless and there is something for everyone, even a non-swimmer.

Just standing in neck deep water stimulates circulation, there is a soothing effect on the muscles, the heart in fact recovers more quickly from exertion because it is not working against the force of gravity. The water exercise includes 15 minutes of warming up and ends with 15 minutes of cooling down with ? hour of jogging and exercises in between.

Water Temperature

Water temperature should be between 82? - 85?. Water that is too warm can make you feel sick, whereas colder water can cause pain in stiff or arthritic joints. If you fear water, wear a flotation device and stay in the shallow part of the pool.

Different Strokes

For calorie burning, stroke matters. A 123 pound woman swimming side stroke will burn 68 calories in 10 minutes while a 170 pound man will burn 90 calories. The same woman burns 95 calories with a slow crawl or backstroke and the man, 130 calories.

The breaststroke eats up 91 calories during a 10 minute swim for the woman and 125 calories for the man.

It is amazing when I see men and women in their 80's and 90's performing water aerobics, seemingly effortlessly, yet some find it difficult to walk without some help or walking aides.

The buoyancy of the water relieves any strain on their joints so they are able to perform exercises that they otherwise would not be able to do if they weren't in a pool.

Our 46 year old has now been dieting and exercising for the past 8 weeks. Sticking to his diet and performing his water aerobic fitness and health exercise program, the results are becoming obvious. He has much more stamina, says he feels so much better in himself, he now looks forward to his water aerobic exercise program every second day and the best part is that he has also lost 15 pounds. He will see his doctor in another 4 weeks and will be checked again in relation to his pre-diabetic condition.

If you think water aerobics can help you with a fitness and health exercise program, please contact your local aquatic centre or municipality office to find out where you could join a water aerobics exercise class. Please remember it is important to seek medical advice if you have not done any exercise for a long period of time or you have an underlying health issue. Your doctor will be able to guide you in this matter.

To find out more about water aerobics and the fitness and health benefits to you, go to Fitness and Health Ideas. Don't put off taking action if you believe this type of low impact fitness and health exercise will benefit you. YOU MUST START RIGHT NOW. The exercise will greatly increase your fitness and health plus your physical and mental well being will be better for it.
(c) Copyright Harry Field Publishing LLC.
All Rights Reserved.
Fitness and Health Ideas

Aerobics Imposters

In health clubs, they run classes that call themselves "aerobics". As you will come to see, they are neither aerobic, nor are they the best way to lose the excess fat. The main thing they accomplish for you is losing weight from your wallet.

True Aerobics

The word "aerobic" literally means "with air". It is the opposite of anaerobic (without air). These terms refer to the way in which your cells are providing the energy for your muscles to work. Anaerobic means sugars are being burned without oxygen, which creates a by-product of lactic acid. This lactic acid accumulates in your muscles, causing them to feel like they're burning. Aerobic means that blood sugar and fat are being burned in oxygen, which has only carbon dioxide as a by-product, which you exhale. Low intensity exercise is aerobic because you can inhale enough oxygen to meet your muscles' energy needs. High intensity exercise needs far more energy, but you can't breathe in enough air to keep up, so you feel "out of breath". But your muscles still need the energy, so they switch to anaerobic. However, you can't burn fat in anaerobic mode, only sugars, so you can't keep it up too long, and you're not accomplishing your goal of fat-reduction.

Whatever activity you choose, you know you're in an aerobic mode if you can take deep breaths and carry on a conversation. If you're taking fast, shallow breaths through your mouth, then no matter how slow you may be going or what kind of activity it is, you're doing it anaerobically. Does that mean that walking to the store is aerobic activity? Yes. Most things you do all day are aerobic. For it to be exercise, though, you have to raise your heart rate. So, get the blood flowing by walking fast, and you'll be burning fat in no time.

For aerobic exercise to be effective, it has to be long duration. When you start to move around, your body will burn blood-sugar in oxygen aerobically, but it won't trigger your fat cells to provide any fat to burn right away. Your body would prefer to wait for your next meal to replace the blood sugar. It's only when you show your body that it will need more energy right away that it will recruit fat from your fat stores. Once the fat starts to flow, you have to burn it, or else it will be re-deposited unused. So what does that mean? When you do a low-intensity exercise, it will really do you no good until you pass the 15-20 minute mark. Until then, you are just burning blood-sugar. Once the fat starts to flow, that's when the work really begins, and you should continue exercising and burning that fat for at least 20 more minutes if you continue your low-intensity activity. If you switch to a higher-intensity activity, try to breathe as deeply as possible to continue your aerobic burning.

Use Your Biggest Weapons

If your goal is fat-reduction and you want to achieve it as quickly as possible, you must use your biggest weapons. Larger muscles burn more energy than smaller muscles. Therefore, your choice of exercise should make use of your largest muscles, which are your gluteus maximus and your quadriceps... your butt and your thighs. Walking, jogging, stair climbing, cross country skiing, rollerblading and bicycling are all great examples of activities you can keep up for a long period of time, while breathing deeply and using your largest muscles. Swimming, unfortunately, is mostly an upper-body activity, no matter how hard you think you're kicking.

The arm movements that you see some "power-walkers" doing, as well as the complicated patterns in "aerobics" classes at the gym are doing nothing to speed up weight loss. Arm swinging can improve your circulation and keep your mind occupied, but is not necessary, and certainly is no substitute for a good leg workout.

High Intensity Usefulness

High intensity exercise has it's good points, though. It is important to remember that a well-conditioned heart and lungs can fight heart disease and stroke, and makes all forms of exercise more effective. The only way to improve the function of your heart and lungs is to push them harder than normal, into the anaerobic side of things. When you're struggling for breath, breathing rapidly, and your heart is pumping at its maximum, you are making them more powerful and prolonging your life. Although anaerobic exercise does not burn fat while you're doing it, the exercise itself raises your metabolism so that you burn fat afterward for several hours. This is because your body is replacing all the energy you used. My other recommendations can be found in my article on Exercise.

Those high-intensity classes offered by health clubs are good for some people, but there's no good reason for you to join one if you've never done it before. For some people, it makes the workout fun, which is a great motivator. The coach or instructor is also a great source of motivation because they encourage you to continue and push harder. Many people need that. Just remember that it is NOT aerobic exercise. The complicated patterns and arm movements serve no purpose, and if you can't keep up for more than 20 minutes, it may be a waste of time. For most men (and women) it is far better to do a nice low-intensity warm up for 20 minutes, followed by a moderate to high intensity run or bike for another 10-15 minutes. To get the best aerobic benefits, try to breathe deeply throughout, because that's what aerobics is really about!

Aerobics is good, but there are better exercises for weight loss, read my article called Exercise: Essential.

Aerobic exercise can be a part of your weight-loss equation. But the most important part you can't find in a gym, learn more on my site.

David "Mr. Weightless" McCormick is the founder of Weightless Products, the best weight loss program for men. In his series of articles, he covers everything every man needs to know to lose weight fast and keep burning fat. There are no banners, no pop-up ads, no need to sign up, all articles are available in full for FREE. Wait Less for Weight Loss, visit Mr. Weightless today!

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Please note: These tire covers only fit tires with a maximum diameter of 29 inches. Unfortunately, this tire cover does not fit most newer Jeeps. Please measure your vehicle's spare tire to ensure proper fit. These great tiere covers are made with a heavy gauge vinyl that has an elastic tie down for an easy fit. It's also water resistant, and wipes clean with a damp cloth.

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Tae-Bo Workout (SET OF 4: Basic, Instructional, Advanced, 8-minute Workout) [VHS]

Billed as the "future of fitness" and hawked by numerous celebrities, Billy Blanks's Tae-Bo actually deserves much of the hype it's receiving. A mixture of boxing punches and martial arts kicks, Tae-Bo is fun and easy. One of the best elements of this four-tape set is that the first tape (which is 40 minutes long), Tae-Bo: Instructional, lays out the movements you need to successfully complete a workout. Once you've mastered the steps, you won't have to fast-forward through half the tape to get to the workout, nor will your workout be slowed down by the repeated lessons. After you feel comfortable with the movements (and they're really quite easy to follow; nothing too complicated to trip you up), you're ready to move on to Tae-Bo: Basics, a 27-minute workout (5 minutes of warm-up, 18 minutes of Tae-Bo, and 4 minutes of cool-down) that will have your heart pounding and your body sweating. Next comes Advanced, a 57-minute workout that will have your heart racing, pulse pounding, and sweat glands working overtime. There's razzmatazz on the moves, with slightly more complicated combinations that should be fairly easy to master if you've completed the first two tapes. This video seriously raises the bar on the difficulty factor.

In addition to the short warm-up, the cool-down, and the 30 minutes of Tae-Bo, Advanced Tae-Bo also includes 18 minutes of muscle-crunching floor work. You know you're in trouble when even the guys in the tape have trouble keeping up. Make sure you have truly mastered the first two tapes before attempting this one. The 8-Minute Workout is a highly compacted workout (actually 14 minutes long when you include warm-up and cool-down) for those days when you're too short on time for Basic or Advanced. While the 8-minute idea is compelling, it's not an adequate substitute for the longer workouts. Blanks, a seven-time World Martial Arts champion, is a superb instructor, providing encouragement and careful instruction (if you don't know by the end of the tape to hold in your stomach, that's no one's fault but your own). The only downside to these tapes is the less-than-exciting music. Not only is Tae-Bo great exercise for all levels, but the punches and kicks are wonderful for working out stress and aggression. This is the aerobics exercise video for people who are bored by aerobics. --Jenny Brown

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Clor Mor Septic Sewage System Chlorine Tablets - 7.2lbs

Clor Mor Septic Tabs 7.2lbs

For Aerobic Septic Systems, Sewage and Waste Water Applications

Clor Mor Septic Tabs are formulated to achieve dependable and effective chlorine disinfection for residential and commercial wastewater treatment systems. These tablets are designed for the unpredictable flow rates that are associated with aerobic septic systems. When used as directed, in an approved tablet feeder, this product allows the system to meet state and local regulatory disinfection requirements. These tablets supply beneficial chlorine residual that provides a long lasting bacterial kill by continually destroying undesirable microorganisms entering the wastewater stream. Disinfection of secondary wastewater is generally attained within fifteen minutes of contact with these tablets. Clor Mor Septic Tabs are the economical and convenient alternative to more expensive and hazardous liquid or gas systems, and can be used in all aerobic wastewater treatment systems utilizing approved tablet feeders. Slow Dissolving & Highly Effective. Convenient & easy to use. Leaves no residue. Continuous chlorine residual aids in killing harmful bacteria.

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How to Become a Professional Aerobic Instructor

If you want to earn some extra income then teaching aerobics or taking fitness classes of groups, is a nice way to it. As an aerobic instructor you can meet new people also and while you are teaching them you get your own workouts. All that you need is a little idea about the exercises, safety measures and cues; and as an aerobic instructor you earn as well as take care of your health and others' too.

If you are planning to become a professional aerobic instructor then just follow the easy steps given below:

To become an aerobic instructor you must have experience in different forms of aerobics exercise. They include kickboxing, water aerobics, step aerobics, high and low intensity aerobics and sports conditioning.

To become an aerobic instructor you must have Knowledge of first aid and CPR. These skills are required in most certifications.

Before you proceed with professional aerobic instructor training you yourself must understand all the aspects of fitness related topics. For this you must take classes or read books on anatomy, exercise physiology, Kinesiology, and various other motivational techniques.

To become an aerobic instructor you must have certificates from organizations which are recognized nationally. They are the American Council on Exercise (ACE), the Aerobics and Fitness Association of America (AFAA) or the American College of Sports Medicine (ACSM).

There are many institutes which 'teach how to teach'. They teach you how to plan and teach a fitness class as an aerobic instructor. You can practice giving cues or verbal instructions there.

In the beginning you may try to practice being an aerobic instructor with your family or friends.

You may attach yourself to an aerobic instructor who is more experienced and take small groups in his class and gradually gain experience.

The music that you select for your class as an aerobic instructor must be the one which sets the mood and gradually transits to higher levels.

Before striking out on your own as an aerobic instructor, you may teach for a while in local gyms, various health clubs and hospitals.

A few practical tips are given here for an aerobic instructor

Very often, gyms provide extra aerobic instructor training, master classes or continued education for master trainers. They are paid on class basis and it depends on the background, experience and feedback received from the students. The aerobic instructor is also given free membership by some health clubs. However you must remember that you are there to safely motivate and train others and not do your own workouts. You must also follow the safety guidelines very closely.

For more informative articles on aerobics fitness & general fitness please visit [http://www.stayfitforlife.info] or click on the links to be sent directly to the article page of the link above!