FRESH AIR summer Swimming is an affordable and versatile workout option for all ages. Water exercise can be just as beneficial as running or gym routines, especially for those who are injury-prone, ar thritic, pregnant or disabled. Swimming works muscles throughout the body and cardiovascular system. An hour of swimming burns almost as many calories (500 to 700 per hour) as running while building lean muscle and not straining bones and joints. It boosts metabolism, making people feel more energized after a rigorous workout. Cardiovascular conditioning offered by swimming minimizes the risk of hear t disease and high blood pressure. Aquatic exercises are psychologically benef icial for people with dementia and mood disorders, relieving stress and helping people to sleep better at night. Fitness Swimming and Endurance: The Pool as a Fitness Tool A PERIODICAL FOR PARTICIPANTS OF THE PINNACLE HEALTH MANAGEMENT WELLNESS PROGRAM
Latest Research Good Fats S U M M E R 2 0 1 9
OMEGA-3 FATTY ACIDS Though you often read about the benefits of decreasing your fat intake, the one type of fat you don’t want cut back on are omega-3 fatty acids. Omega-3 fatty acids are essential fats that the human body cannot produce, but can obtain from food. Types of food that are high in omega-3 are fish, leafy vegetables, flaxseed, nuts, and vegetable oil. Fish oil sup- plements are another way to acquire omega-3. So what makes omega-3 so special? They are the building blocks of hor- mones that regulate blood clotting and contract/relax ar ter y walls. Fur thermore, they can reduce tri- glyceride levels, relieve symptoms of rheumatoid ar thritis, and slow the progression of age-related macular degeneration. A study prepared for the Agency for Healthcare Research and Quality, U.S. Department of Health and Human Services, conducted a systematic re- view to examine the effects of... (continue to page 4)
Most swimmers structure their workouts as interval training, working hard for a few minutes and then taking breaks, improving fitness while keeping the workout interesting. Try swimming laps for 20 to 40 minutes at a pace that keeps the hear t rate up. The freestyle stroke, or front crawl, is the fastest, most efficient stroke. The 20-minute warmup of 400 yards or 8 lengths establishes rhythm in breath- ing, eases the swimmer into the workout and gently builds speed. Practice skills or learn new ones in the pre-set, which can be drills or entire laps. In the main set, the swimmer works the hardest, putting the skills to the test. There are multiple intervals of swimming and resting, using different kinds of strokes. The cool down, the last segment, involves 5 to 10 minutes of easy swimming. Build up endurance to shorten the break times. Most importantly, choose goals, develop a plan to train toward those goals, improve fitness and have fun.
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