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Mermaid
Seeks Swim Workout Overhaul
Dear
Michael,
Can you give me some pointers on how to make my swimming
workout more efficient? I walk for 20 minutes, do laps for
30 minutes and tread water or walk for another 20 minutes.
I need something for the middle section, as that's where
I carry most of my weight. I have two bad knees and the
water is the best exercise I have for them. Walking outdoors
is okay, but if it hurts, I won't do it. Thanks for your
support and help, you are tremendous!
Cathy
Dear Cathy,
It sounds like you're on the right track by doing the majority
of your weight bearing exercises in the water. Showing up
to the pool counts, but if you're not getting the weight
loss payoffs you're seeking, you may not be getting your
heart rate up high enough for a long enough period of time.
The best way to determine your heart rate is by using a
heart rate monitor, which in my opinion, doubles as a lie
detector. The numbers don't lie!
Polar makes a waterproof
heart rate monitor that's waterproof up to 30 meters
deep. When you get your monitor you'll need to figure out
your optimum workout zone. The heart rate monitor comes
with a step-by-step guide that will help you determine where
you should be during your workout to achieve the results
you desire.
You can also use this straight line method:
Step
One: 220 minus your age = Age Predicted Maximum Heart
Rate
Step
Two: Age Predicted Maximum Heart Rate x 60%, 75%, 85%,
92%
Example:
A 45 year old woman desires to work between 60% and 75%
of her maximum heart rate.
Step One: 220 - 45 = 175 (Age Predicted Maximum Heart
Rate)
Step Two: 175 x 60% = 105 (60% of her maximum heart
rate)
175 x 75% = 131 (75% of her maximum heart rate)
Review
your weight loss goals with your doctor and get a directive
on what percentage of your maximum heart rate you can work
out at and for how long. Once you get your numbers and a
medical all clear, focus on working to your potential. Knowing
where your heart rate should be will keep you from working
too hard and from not working hard enough. You'll know you're
"in the zone" when you can't read a magazine,
watch TV or carry on a conversation.
In addition to adding the heart rate monitor, set goals
every workout. Count your laps, count the minutes, pay attention
to your pace. The next day move further and faster. Every
day strive for more. Go longer or go the same distance and
beat your best time. Change comes from within. Make up your
mind to make change and you will.
Cathy, I also recommend that you get out of the water for
some weight bearing exercises. Water, though comfortable
on the knees, does not provide the same benefits as weight
bearing exercises which can help strengthen bones, help
maintain balance and flexibility and help increase your
metabolism.
Hatha Yoga is a series of weight wearing bearing postures
that connect movement with breath. If you're thinking, I'm
not flexible I can't do that, think yes I can instead. The
practice of yoga should be thought of as just that, practice.
Practice makes better. You will gain strength and flexibility
if you stick with it.
The only thing you need to get started is your breath and
an open mind. To brush up on yoga basics, go to www.yoga.com.
Enter your zip code and the site will guide you to find
a yoga center near you.
At the end of the day it always comes down to calories out
versus calories in. If you feel you're not eating right
to fuel your workouts or your weight loss goals I encourage
you to make an appointment with a nutritionist or a dietitian.
Keep up the great work, Cathy, and please let me know how
you're doing.
Michael Knight
michaelknight@kathleendaelemans.com
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