5 Best Cardio Exercises You Can Do at Home to Burn Fat.pdf
Dawn
1. The importance of swimming in human life
Swimming may well be the perfect exercise.It does not jar your joints like basketball, jogging, or tennis.
Unlike golf and bowling, it keeps you moving for a length of time, rather than having you expend energy and
then rest.This is important for cardiovascular fitness in that it allows one to pump blood and oxygen more
efficiently. Swimming also exercises both upper and lower body muscles at the same time, something that
some other sports do not do, and it burns 350 to 420 calories per hour. It is especially good for those who
have numbness or lack of feeling of the feet as it will do no harm.
As with other exercises we’ve been touting, swimming makes you feel good by producing endorphins.
Finally, regular exercise like swimming will help tone you, will use up calories so that you can lose weight,
help lower cholesterol and blood pressure,and in the process of becoming fit, help you control your
diabetes.
The good thing about exercising in water is that just about anyone can do it. Old or young, fit or not so fit, in
rehab or strong...just being in the water is calming, mentally and physically. Even people who are not in such
good shape will benefit. For example, those with arthritis can swim because it places no extra stress on
knees, elbows, or other parts of the body affected by the disease.It is an excellent cross-trainer for those of
you who do other forms of exercise,allowing all muscle groups to be lengthened and strengthened. In the
water your body weight is completely supported so you are less likely to suffer the common injuries people
sustain on land. Since you are less likely to get hurt, it’s easier to set more rigorous goals. For maximum
benefit from swimming, you should do it at least three times a week for at least 10 minutes each time -- the
longer the better. But, don’t over do at the beginning, and do get medical permission to start any new
exercise regime.None of us are children anymore, and we do have a chronic disease, so rest when you need
to and increase your stamina at your own pace.
Swimming for exercise does not mean just jumping in the pool and doggie paddling around. You will need to
set goals and prove to yourself that you can improve your life using this sport. Your goals may involve
reducing the time it takes to swim a certain number of laps, being able to swim for a certaintime or distance
at one time, swimming a certain distance over a period of time like a month, learning a new stroke,joining a
group of swimmers withsimilar interests, etc. Since swimming is a solitary sport, being in a group may be
important to you. When you do something alone, it’s easy to make excuses for not continuing. If you are part
of a class or group, the wet hair and ride to the pool are outweighed by the phone calls from friends asking
where you are and the shared cups of coffee after you have exercised.Being a member of a group makes it
harder to back off of your pace on days you really don’t feel like pushing it, and more importantly, makes it
more difficult to stop exercising. The truth is that each time you stop a program you are more likely not to
start up again, and for a person with diabetes, that is a major problem.
Swimming maywell be the perfect exercise. It does notjar your joints like basketball,jogging,or tennis.Unlike golf
and bowling,it keeps you moving for a length of time,rather than Swimming maywell be the perfect exercise. It does
not jar your joints like basketball,jogging,or tennis.Unlike golfand bowling,itkeeps you moving for a length of time,
rather than having you expend energy and then rest.This is importantfor cardiovascular fitness in thatit allows one
to pump blood and oxygen more efficiently. Swimming also exercises both upper and lower body muscles at the
same time,something thatsome other sports do notdo,and it burns 350 to 420 calories per hour. It is especially
good for those who have numbness or lack of feeling of the feet as it will do no harm.
As with other exercises we’ve been touting, swimming makes you feel good by producing endorphins.Finally,regular
exercise like swimming will help tone you, will use up calories so thatyou can lose weight,help lower cholesterol and
blood pressure,and in the process ofbecoming fit,help you control your diabetes.
The good thing about exercising in water is that justaboutanyone can do it. Old or young, fit or not so fit, in rehab or
strong...justbeing in the water is calming,mentallyand physically. Even people who are not in such good shape will
2. benefit. For example,those with arthritis can swim because itplaces no extra stress on knees,elbows,or other parts
of the body affected by the disease.It is an excellentcross -trainer for those of you who do other forms of exercise,
allowing all muscle groups to be lengthened and strengthened.In the water your body weightis completelysupported
so you are less likelyto suffer the common injuries people sustain on land.Since you are less likelyto get hurt, it’s
easier to set more rigorous goals.For maximum benefitfrom swimming,you should do itat leastthree times a week
for at least10 minutes each time -- the longer the better. But, don’tover do at the beginning,and do get medical
permission to startany new exercise regime.None ofus are children anymore,and we do have a chronic disease,so
restwhen you need to and increase your stamina atyour own pace.
Swimming for exercise does notmean justjumping in the pool and doggie paddling around.You will need to set
goals and prove to yourself that you can improve your life using this sport.Your goals mayinvolve reducing the time it
takes to swim a certain number of laps,being able to swim for a certain time or distance atone time,swimming a
certain distance over a period of time like a month,learning a new stroke,joining a group of swimmers with similar
interests,etc. Since swimming is a solitarysport,being in a group may be importantto you. When you do something
alone,it’s easy to make excuses for not continuing.If you are part of a class or group,the wet hair and ride to the
pool are outweighed bythe phone calls from friends asking where you are and the shared cups ofcoffee after you
have exercised.Being a member ofa group makes itharder to back off of your pace on days you really don’tfeel like
pushing it,and more importantly, makes itmore difficultto stop exercising.The truth is that each time you stop a
program you are more likely not to startup again,and for a person with diabetes,thatis a major problem.
having you expend energy and then rest. This is importantfor cardiovascular fitness in thatit allows one to pump
blood and oxygen more efficiently. Swimming also exercises both upper and lower bodymuscles atthe same time,
something thatsome other sports do not do,and it burns 350 to 420 calories per hour. It is especiallygood for those
who have numbness or lack of feeling of the feet as it will do no harm.
As with other exercises we’ve been touting, swimming makes you feel good by producing endorphins.Finall y,regular
exercise like swimming will help tone you, will use up calories so thatyou can lose weight,help lower cholesterol and
blood pressure,and in the process ofbecoming fit,help you control your diabetes.
The good thing about exercising in water is that justaboutanyone can do it. Old or young, fit or not so fit, in rehab or
strong...justbeing in the water is calming,mentallyand physically. Even people who are not in such good shape will
benefit. For example,those with arthritis can swim because itplaces no extra stress on knees,elbows,or other parts
of the body affected by the disease.It is an excellentcross -trainer for those of you who do other forms of exercise,
allowing all muscle groups to be lengthened and strengthened.In the water your body weightis completelysupported
so you are less likelyto suffer the common injuries people sustain on land.Since you are less likelyto get hurt, it’s
easier to set more rigorous goals.For maximum benefitfrom swimming,you should do itat leastthree times a week
for at least10 minutes each time -- the longer the better. But, don’tover do at the beginning,and do get medical
permission to startany new exercise regime.None ofus are children anymore,and we do have a chronic disease,so
restwhen you need to and increase your stamina atyour own pace.
Swimming for exercise does notmean justjumping in the pool and doggie paddling around.You will need to set
goals and prove to yourselfthat you can improve your life using this sport.Your goals mayinvolve reducing the time it
takes to swim a certain number of laps,being able to swim for a certain time or distance atone time,swimming a
certain distance over a period of time like a month,learning a new stroke,joining a group of swimmers with similar
interests,etc. Since swimming is a solitarysport,being in a group may be importantto you. When you do something
alone,it’s easy to make excuses for not continuing.If you are part of a class or group,the wet hair and ride to the
pool are outweighed bythe phone calls from friends asking where you are and the shared cups ofcoffee after you
have exercised.Being a member ofa group makes itharder to back off of your pace on days you really don’tfeel like
pushing it,and more importantly, makes itmore difficultto stop exercising.The truth is that each time you stop a
program you are more likely not to startup again,and for a person with diabetes,thatis a major problem.
3. The followingare guidelinesforthe beginningswimmer:
1. Before youstart anynewprogram, talkto yourphysicianorhealthcare teamaboutyour state
of health,agoodplace to start, and whatyour initial goalsshouldbe.
2. Reportback to yourdoctor about anyproblemsyoumaybe having,andas important,any
successes.
3. Swimmingcanbe tiringat the beginning,especiallyforthose whoare notgood swimmers.Do
not overdo.Make realisticgoalsbasedonyourabilities.
4. At the beginningof asession,ease intothe water.Avoiddivingintoverycoldwater.
5. Whenswimmingoutdoors,avoidsunburn.Toomuchsunagesyou and can cause skincancer.
6. Neverswimalone.
7. Neverswimafterdrinkingalcoholorwithsomeone else whohasbeendrinking.
8. Neverswimoutdoorsduringastorm.
9. Aftereating,allowyourfoodtodigestbefore going intothe water.Swimmingdirectlyafteryou
eat interfereswiththe digestive processasyourbodyhasto divertbloodfromthe stomachto
the muscles.
10. NeverswimwithoutyourmedicalI.D.incase youneedhelp.
11. Drinkfluidsbefore andafteryourswimtopreventdehydration.
12. Swimming,like anyexercise,cancause hypoglycemia.Know the symptoms.Share themwitha
swimmingbuddysothatyoustay safe andcan enjoythe workout.Carrycarbohydrate snacks
withyouto the pool in case you needsome extracalories.
13. Wear protective footwearif youare swimminginthe oceanorlake.A small cut by steppingona
brokenshell orrock can cause potentiallyseriousproblemswithyourfeet.
14. If you have cardiac disease,make sure toalertthose incharge.If you take nitroglycerintablets,
make sure a supplyishandyinyourpool bag back on dry land.