Although indoor pools are somewhat hard to come by, they are definitely worth the small cost to use. You may find indoor pools at your local health or fitness club, university, YMCA, or hotel. Before starting your swimming workouts, here are a few things you should know:

• The first step is safety, you should always have another person around in case of an emergency.
• The second step is to find the one type of workout that works for you (enjoyable and effective). One style consists of just plain sprinting (swimming) while implementing different strokes into the mix.

There are a few different stokes: front crawl, back crawl, side stroke, back stroke, butterfly, and breast stroke. Another type of workout routine is water aerobics; which consist of performing exercise-type movements in the water.

For example: empty milk jugs are a great way to implement dumbbell movements in the water. Below are two different workouts for you to try; remember to stretch before and that safety comes first!

Swimming Workout #1

Warm-up:

• Stretch

Workout:

• 5 x 50 Meter Sprint (change strokes as desired)
• 20-second Rest (hydrate if needed)
• 5 x 100 Meter Sprint (change strokes as desired)
• 60-second Rest (hydrate if needed)

Cool-down:

• 15-30 Minute Non-Stop Swim (at a regular pace)

Swimming Workout #2

Warm-up:

• Stretch

Workout:

• 5-minute Jog In Place
• 50 Side Leg Raises (abductor muscles)
• 20 Lateral Raises (deltoids)
• 30 Squat Jumps (legs)
• 30 Biceps Curls (biceps)
• 100 Torso Twists (obliques)
• 50 Jump Scissor Kicks (legs)
• 10-minute Jog (jog in water around the pool)

Cool-down:

• 5-10 Minute Stretch

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A Beginner’s Guide to Swimming Workouts

Spinning:

Spinning is an aerobic exercise that takes place on a stationary bike. The class is designed to target the heart rate as well as the lower body (quads, hamstrings, and glutes). Each class typically consists of loud motivating music combined with varying speed and resistance levels to maximize the workout. Spinning is an intense workout that burns around 600-1000 calories per hour (depending on the person). This is a great class for those with knee/ankle problems and varying fitness levels due to the fact that you can exercise at your own pace. Give it a shot!

Cardio Kickboxing:

Cardio Kickboxing classes are typically designed to incorporate the elements of boxing (without physical contact with others) with aerobics (movements that use oxygen) to maximize overall physical fitness. This class is a great way to improve your overall fitness level while enjoying yourself. I personally feel that cardio kickboxing is the most fun and rewarding. It combines an excellent core and upper/lower body workout (punches and kicks) with an intensified cardio workout (jump rope and jumping jacks). An hour session burns around 500 calories. This is an advanced class, so beware of your physical limitations.

Yoga:

Yoga has become one of the most popular classes in today’s fitness world. Yoga classes are designed to control breathing, maintain and sustain physical poses, and increase flexibility. Yoga is a great way to improve total body strength and endurance (upper, lower, and core), balance and stability, and reduce stress. Although this class is a great way to mediate, it only burns around 200 calories per hour. Another form of yoga is Bikram Yoga, or hot yoga, which burns around 600 calories per hour.

Body Pump:

Body Pump is a barbell class designed to strengthen the entire body. This style of fitness class combines weight room exercises with aerobics to maximize the results. Body Pump will shape and tone your muscles (upper, lower, and core), improve overall fitness, improve bone density, reduce body fat, and reduce stress levels. An hour of this intense workout burns around 600 calories per class. Again, keep your physical limitations in mind because this class will push you to the limit.

Zumba:

Zumba combines Latin rhythms with easy-to-follow moves to create an enjoyable cardiovascular workout. This style of class engages the core and lower body and burns around 800 calories per hour. Zumba is a great way to lose weight and melt away body fat all while having a blast. Definitely a must try!

Water Aerobics:

Water Aerobics classes are designed to give you the same intense workout as other fitness classes without all the stress on the muscle and joints due to the buoyancy of the body. This style of class is great for all ages and those with physical limitations. Water Aerobics offers a great total body workout along with rehabilitation for those who have physical injuries. An intense hour burns around 500 calories.

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Most Popular Fitness Classes

The sport of tennis is not only fun, but it provides several health benefits as well. One of which, according to Dr. Jack Groppel, is that people who play at least three hours of tennis a week cut their chances of death from any cause or health risk in half. I don’t know about you, but I am going to start playing a little more tennis according to that statistic.

Another benefit is that competitive tennis burns more calories than aerobics such as in-line skating or cycling. Lastly, according to Dr. Jim Gavin, tennis outperforms other sports in developing positive personal characteristics such as self-esteem and self-worth.

Below is a list of exercises that will help your tennis game by increasing your muscular strength and endurance. I recommend performing two to three sets of 15 to 20 repetitions. Good luck!!

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The Tennis Player’s Workout

He has claimed to have helped the United States spy on North Vietnam during the Vietnam War, and took part in the CIA financed secret war against the communists.

“Nobody messes with me, I am a warrior, I am Seh Daeng,” he says.

But now he may be known as an aerobics instructor.

Seh Daeng was said to be furious when he was assigned to promote aerobics. The order was given by Thai Army Chief General Anupong Paojinda.

Seh Daeng was ordered to be part of an army team promoting better health and sports. The team, led by Lt. Gen. Chirasit Kesakomol, another army specialist, will meet Seh Daeng to work out the plan to promote aerobics at various market places.

The Major General said his new job was not suitable for him.

“It is ridiculous to send me, a warrior, to dance at markets,” he said.

Seh Daeng knows only one dance, and it’s a doozy:

“The army chief wants me to be a presenter leading aerobic dancers. I have prepared one dance. It’s called the throwing-a-hand-grenade dance,” said the General.

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Thai ‘Rambo’ to Teach Aerobics