Keep in mind that swimming is a great energy user, but the body does tend to favour storing fat on those who swim a great deal, as it allows you to float better and stay warmer due to the insulation. Because of this it is best to pair swimming with a weight-bearing activity – one where you are supporting your body’s weight through the legs such as running or walking. Swimming in rough water is much harder work than in the calm water you get in a swimming pool. It is hard work for the body to stay afloat and there is less clean water for you to grab as you pull through the water. The main thing to remember if you’re swimming in open water is safety. Follow these safety rules from Maurice Ferguson, Honorary General Secretary of the British Long-Distance Swimming Association. He is an experienced long-distance swimmer and has trained two successful channel swimmers.
Study the beach at low tide to see where the holes are, so you don’t accidentally get out of your depth.
Take advice from the coast guard or local fishermen as to which way the tide is running across the beach.
If there is no one to ask, go into the sea up to waist height and float for five minutes with someone at a fixed point on the shore. See which way you drift and that’s the way the tide is running.
Swim against the tide for 20 minutes to start with, and then as you get tired swim back with it.
To get a really sweaty workout out of a game of Slow pitch Softball you’re going to have to work at it a bit. You need a team of ten, and to persuade the staff at a rival company to give you a game. The great thing about slow pitch is that the ball is bowled slowly underarm so in theory everyone has a chance of hitting it. Depending on how good you are at getting the other team out, the game can last between 45 and 90 minutes.
First, start with a warm-up which includes base running. Jog around the bases a couple of times at your own speed as if you’ve just hit a home run. Then for the second circuit do it side step. Move onto the warm-up for upper body, back and hips and legs and some stretches.
The key to increasing the intensity in softball is to get involved. If you really want to be in on the action put yourself at first base as that’s where the catcher will be throwing the ball to get your opponents out. Alternatively position yourself in the outfield and charge around like a wounded bull – go for the ball whether it’s coming your way or not. When you’re batting smash a home run and then do a victory lap of the park to make the most of your glory fr.
If you’ve been working on the rowing machines in the gym, you are already physically pretty well prepared for hitting the river. Rowing is a complete fitness sport, says Alan Meegan, National Development Officer for the Amateur Rowing Association, because it uses a lot of large muscle groups. For the two or three weeks while you are learning the technique you won’t get much exercise, so Meegan suggests that you keep up the stationary rower work as well through this short period. After this the boat will give you plenty of exercise on its own. There are 200 open rowing clubs throughout Britain and it is the kind of sport which you can start at any age. Learn to scull on your own if you can as even though you may want to row in a team, if at any time some of your crew don’t turn up you’ll still be able to do your session. To find your nearest rowing club.
Work every muscle in your body, not just your area of concern you may be worried about your stomach and longing for a six pack, but doing 5,000 sit-ups alone is not going to make it appear.
You need to work muscle all over your body to burn off the excess fat covering them.
Don’t neglect weights Lifting weights is a very intensive exercise and as you are recovering during your workout your body utilises fat to recuperate ready for the next set. Also, for a significant number of hours following, your body draws on fat stores to provide energy to the repairing muscles.
Keep moving Instead of resting between sets, work a different muscle while you’re allowing that one to recover. Do this through working supersets (alternating between two muscle groups) or circuit training.
Keep talking although the level of intensity at which you can work is dictated by your fitness a good guide to whether you’re working at the most efficient level is your ability to talk. If you can talk incessantly then step it up a gear and if you can only get out one word at a time then take it down a notch.
Eat fat as contradictory as this sounds, your body needs certain essential fats and without them you inhibit its ability to absorb vital vitamins and minerals. More importantly for losing fat, some fat in your diet allows you to stave off feelings of hunger. Fibre has the same effect and has many added benefits for your digestion.
Play competitive sports A great way of burning fat and increasing muscle strength. They are usually played for at least an hour and incorporate a whole array of actions, speeds, and muscular control. Furthermore, sports encourage the release of adrenaline which aids the mobilisation of fat.
Stay cool by keeping your surrounding temperatures cool, namely your house, office and car, you’ll increase the amount of fat your body burns every day by having to maintain your body temperature.
A great energy burner for summer. Marshall Thomas of the British
Cycling Federation suggests the following programme:
Day 1: Do 20 minutes gentle cycling
Day 3: Build up to 30 minutes
Day 5: Cycle for 40 minutes
Cycle every other day for two weeks until you’ve built up to cycling for an hour. When you feel comfortable, concentrate on increasing the intensity. Do this by increasing the speed at which you are cycling or shift up a gear to make your journey harder work. Thomas advises using a heart-rate monitor. This tells you if you are working in your optimal training zone which is 70 to 85 per cent of your maximum heart rate (220 minus your age). Start by cycling for an hour below your training zone, then move up to an hour at the foot of your training zone. Then increase the intensity by adding faster five to ten minute bursts at a higher heart rate and then dropping back.