Why Swim-N-Air TM?
Before trying this workout, ask your doctor if it is right for you.
Exercise is the key that opens the door to a treasure trove of physical and mental health benefits. As we all know,
swimming is one of the best exercises for your body. The only drawbacks to swimming is that you need water and
you need to know how to swim. Even if you have access to a pool and you know how to swim, you probably have come
up with hundreds of excuses to not go swimming.
That's why we have developed the Swim-N-Air TM
total body workout. The Swim-N-Air TM workout
eliminates almost every excuse you can come up with.
Since we are surrounded by air, the Swim-N-Air TM
workout can be done anytime, anywhere.
Watch your favorite TV show, listen to your favorite music or or book on tape and start Swim-N-Airing TM your way to a healthy body.
How Do You Swim-N-Air TM?
Before your Swim-N-Air TM workouts change
into a bathing suit or a sleeveless shirt and shorts. This will prevent your clothes from chafing your skin.
Lower-Body Swim-N-Air TM
Motions
The first step to Swim-N-Air TM is to learn
the basic lower body motion and the three targeted lower body motions. The three targeted lower body motions target
different muscle groups.
The basic lower body motion works all major lower body muscle groups at the same time. Stand with your feet more
than shoulder length apart to increase your stability. Take one long step forward with your right foot. Your left
foot should stay in place, but bend your left knee until it touches the ground. Once your left knee touches the
ground then push off with your right foot and stand back up. Switch feet and repeat over and over again. This lower
body motion is also known as the basic lunge. Until your legs become stronger, you may not want to have your knee
touch the floor.
The first targeted motion focuses on your thigh muscles. Pretend to sit down in a chair and then stand back up.
Repeat this motion again and again. This motion is also known as a basic squat. Until your legs become stronger
don't sit down as far in the invisible chair before you stand back up.
The second targeted motion focuses on your calf muscles. Stand and lift both heels off the ground over and over
again.
The third targeted motion focuses on your bottom muscles. Squeeze your bottom muscles over and over again.
Upper-Body Swim-N-Air TM
Motions
The second step to Swim-N-Air TM is to
learn the four basic upper-body motions.
The first motion is the basic freestyle stroke. Put your right hand as far in front of you as you can and then
pull the air back towards you and push it behind you. As your right hand gets closer to your body begin the same
motion with your left hand. Then repeat again and again.
The second motion is the basic butterfly stroke. Swing both arms together in an arc as far in front of you as you
can reach. Continue the arc by swinging your arms down in a circular motion and back behind you, and then over
to complete the circle. Repeat again and again.
The third motion is the same as the second but in the opposite direction.
The fourth motion is the basic breaststroke. Extend your arms until they are straight in front of you and then
push your hands away from each other horizontally as far as you can. Repeat again and again.
Tips For Getting the Most Out of Your
Swim-N-Air TM
Workout.
1. The most important tip is to use this information. Exercising your eye muscles by reading about Swim-N-Air TM activities is not going to give you the physical
and mental health benefits associated with exercise. If you want the benefits then you have to put in some time
and effort.
2. SLOWLY use the lower body and upper body Swim-N-Air TM motions to warm up your muscles.
3. Warm up your muscles for a minute or two and then slowy stretch them.
4. Select a Swim-N-Air TM upper body and lower body motion and start doing them together. You should NOT do Swim-N-Air TM motions at high speed. This will only increase your
risk of injury. You can get a complete workout using a slow to medium speed as you Swim-N-Air TM.
5. If your muscles start to get tired, then “tread air”. This means to decrease
your intensity and range of motion but don't stop moving altogether. After giving your muscles a break, gradually
increase your intensity and range of motion. The other option is to switch which Swim-N-Air TM motions you are doing.
6. As you near the end of your workout, decrease the intensity of your motions.
Finish by stretching your muscles.
7. Rather than one 30 minute Swim-N-Air TM workout each day, consider doing one 15 minute workout in the morning and one 15 minute
workout at night. Researchers have found two 15 minutes workouts can get you all of the same benefits as a 30 minute
workout with the added bonus of increasing your metabolism twice during the day instead of just once.
8. When you exercise during these 15 minute periods ideally you should be shooting
for a target heart rate between 60-90% of your maximum heart rate.
A simple way to determine if your heart rate is too high is to start talking. If you are so out of breath you are
having a hard time talking you should decrease the intensity of your exercise. However if you can exercise and
still sing you should increase the intensity of your exercise.
Or you can use the following formula to determine your maximum heart rate and your
target heart rate range:
1. 220 (beats per minute) minus age = maximum heart rate.
2. Maximum heart rate multiplied by the intensity level = target heart rate.
For example, a 35-year old woman exercising at 70% of her maximum heart rate would be:
220 - 35 = 185 (maximum heart rate)
185 X 70% = 129 (target heart rate)
To determine your heart rate find your pulse either on your wrist or your neck and count the number of beats in
30 seconds. Then multiply that number by 2. You can also buy a heart rate monitor from Amazon.com by clicking here . Some heart rate monitors will even sound an alarm when you are no longer within your target
heart rate.
Don't forget this target heart rate is an average for someone your age. If you are out of breath and having a hard
time talking, the intensity level is probably too high and you should decrease the intensity.
Weight Loss
If you are doing the Swim-N-Air TM total body workout to lose weight, then you need to understand the “Secret to Weight Loss”.
The "Secret to Weight Loss" is what doctors and researchers have been saying for years.
Decrease the amount of calories you eat and increase the number of calories you
use.
The Swim-N-Air TM
total body workout is a great way to increase the number of calories you use. However, no amount of exercise will
help you lose weight if you are still eating more calories than your body needs.
The key to decreasing your calorie intake is to simply decrease your portion sizes
to the point where you are losing two pounds a week. You don't have to stop eating anything you love. You just
need to eat smaller portion sizes. Smaller portion sizes doesn't mean you need to be hungry. By significantly increasing
the amount of water you drink before, during and after each meal or snack you can feel full even though you ate
less.
For more information on losing weight, visit the Healthy Marriage Weight Loss Program TM.
You can also sign up to receive a free weekly tip on how to decrease the number
of calories you eat, increase the number of calories you use, strengthen your marriage and improve yourself. Send
an email to weeklytips@healthymarriage.org with "Subscribe" in the subject line and include your zip code in the body of
the email. Our policy is we will never rent, sell, or give away your email address.
Why We Ask For Donations Instead of Payment
We believe our products and services are very valuable. Where possible, we
believe that value should be determined by you after you have had a chance to use it. We also want the products we develop to be accessible to everyone
regardless of their financial situation.
After you have used our products and services, we would ask you to consider making a donation. Please donate the
amount you felt the information was worth to you.
How We Use Donations
100% of your donation is used to develop and distribute products and services to help couples form and sustain
healthy marriages. Investors in our social enterprise company do not receive financial dividends. We strive to use every donated or earned dollar as effectively
as possible to increase the number of healthy marriages.
Thank you for trusting us to use your money to help strengthen marriages.
Donations are not tax deductible
since we are a limited liability company. We believe we will have a greater social impact in the long run as a
social enterprise company than as a non-profit corporation.
How to Donate
The easiest way to donate is through PayPal. Click here to be forwarded to the PayPal website where
you can complete your donation.
Copyright National Healthy Marriage Institute LLC All Rights Reserved
|
