Water aerobics provides a cardiovascular and strength-training workout.
If you think of water aerobics as an easy workout where people bob and float around the pool, think again. A water aerobics workout challenges your heart, lungs and muscles, and because the water surrounds your body, it provides resistance in every direction. Weight training on land strengthens muscles by lifting a weight against the force of gravity and the same muscle contracts to both lift and lower the weight, potentially leading to greater strength gains.
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Swimmers use both slow- and fast-twitch muscle fibers in all race distances.
Swimming is a competitive sport that requires cardiovascular endurance, strength, correct stroke mechanics and natural ability. In many sports, an important factor determining natural ability is the genetic makeup of your muscles, particularly the percentage of slow-twitch and fast-twitch muscle fibers. In general, people who are good at aerobic endurance activities like marathon running have more slow-twitch fibers. People who excel at powerful, explosive activities such as sprinting or weightlifting often have a greater percentage of fast-twitch fibers. Successful swimmers must be able to compete in both power and endurance.
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A resistance cord is an effective way to strengthen muscles
Only about 40 percent of older adults engage in regular physical activity and even fewer do strength training, according to the Healthy Aging Research Network. By incorporating resistance cord training into your morning routine, you’ll wake up your muscles and strengthen them. A resistance cord is an elastic cord with handles on each end. When stretched, the cord provides resistance, challenging your muscles to stretch the cord, as well as to stabilize against the elasticity. Many seniors enjoy using a resistance cord because it’s an inexpensive, transportable, easy-to-use tool for improving strength, flexibility and balance.
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You can improve strength, balance, coordination and agility with either a Bosu ball or a wobble board
When you first begin balance training, you should practice on a stable surface. Once that becomes easy, you’ll want an additional challenge. Both Bosu balls and wobble boards provide an unstable surface that challenges balance and helps develop functional strength, coordination and core stability. In both cases, you must learn how to keep your center of gravity balanced over your base of support. However, there are some differences in the types of training you can do on a Bosu ball and a wobble board.
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Use a weighted vest correctly to avoid back injuries
It’s a crazy, busy, multitasking world and time is at a premium. If you’re looking for ways to make your workouts more efficient, you may be tempted to wear a weighted vest. Weighted vests can help you burn more calories and increase muscle and bone strength, but if used incorrectly, they can hurt your back. Make sure you follow safety guidelines to minimize your risk when using a weighted vest.
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One of the greatest benefits of training with resistance tubing is the fluidity of the movement
Every joint in your body has a specific range of motion. If your muscles are imbalanced or you experience periods of prolonged inactivity, your muscles and connective tissue may get tight and restrict a joint’s movement. Ideally, all of your muscles and connective tissue will be equally strong and flexible, so you can move your joints through their full range. Resistance bands are a good tool to improve range of motion, because they provide resistance to strengthen muscles, as well as support to stretch them.
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Doing a yoga warrior pose in the water hyperextends your hip, helping tired muscles recover
Tired muscles are a common concern no matter what your age or activity level. Your muscles may be tired from a workout, yard work, a chronic medical condition or from rehabilitating an injury. An aquatic-based recovery workout reduces muscle fatigue and post-exercise pain, partly because the hydrostatic properties of water help decrease inflammation, according to a study in the “International Journal of Sports Medicine.” Dynamic range-of-motion exercises combined with diaphragmatic breathing also decrease muscular tension and increase relaxation. Stand chest deep in a swimming pool and perform these fluid, gentle movements to facilitate muscle recovery of your major muscle groups. Do 10 to 20 repetitions of each exercise.
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