Open Water Swimming

Open-water swimming can be a very challenging and rewarding workout. But before heading out to sea, you should be able to swim at least one mile continuously, and consistently, in a lap pool. When swimming in open water you are faced with many safety issues not addressed in pool training, so follow these safety rules: (Section adapted from L. Cox. Seaworthy. Women's Sports and Fitness July-August 1995;17(5):73-75.)

♦ Ask lifeguards or locals about the safety of the area. (Are there any strong currents or riptides? What marine life is in the area? Avoid areas where sharks have been spotted.)

♦ Walk the beach along the course you will be swimming. Look at buoys, surfers, and other swimmers to gauge the direction and strength of the current. Pick landmarks (houses or lifeguard stations) to use as markers while you are swimming.

♦ Wear a comfortable, unrestricted suit (a wet suit in cold water); a swim cap and goggles with UVA/UVB protection. Water gloves and fins can be worn as well. Use a waterproof sunscreen all over your body.

♦ Never swim alone. On your first outing, swim just past the breaking waves.

♦ Follow the shoreline, staying 100 to 150 yards outside the breaking waves. Check your distance from the shoreline as you turn your head to breathe. Swim toward an unmoving target in the distance. Check your position with this target every 50 to 100 yards and adjust your course appropriately.

♦ A good starting distance for open-water swimming is a half mile. Swim against the current for the first quarter mile, then turn around and swim with the current for the last quarter mile. Gradually build up your distance by quarter mile increments.

♦ Avoid boats and jet skis by wearing bright colors. If a boat is moving toward you, swim away from it and kick hard to make large splashes that announce your presence.

Strength Training

In this chapter you will learn about:

♦ Muscle strength.

♦ Muscle endurance.

♦ Strength training guidelines.

♦ Designing a strength training program.

♦ Proper training techniques.

Muscle strength and endurance training are essential components of overall fitness. Your ability to perform daily tasks and strenuous physical tasks can be enhanced by strength training. As you read through this chapter think about the physical tasks you perform routinely in your job or at home, the strength needed to perform those tasks, and which exercises mimic those tasks. The focus of your strength training routine should be functional or applied strength for job-specific activities, military readiness, and injury prevention. This chapter outlines the principles of muscle strength and muscle endurance training and the proper use of exercise equipment to help you achieve your goals.

The Bible of Body Building

The Bible of Body Building

Our lives have come a long way from the Stone Age, and we are quite thankful for the various  technological advancements that have brought us so far. We still have a long way to go, but the place we are right now is quite commendable too.

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