23.9.11

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Swimmers Nutrition Guide For Maximum Performance

By Owe Eng
Expert Author Owe Eng

Swimming is one of the most effective cardio workouts you can take since its full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. High Endurance and stamina is the most important traits of a great swimmer that's why nutrition is crucial to their strength and speed in the water. As a swimmer it is very important to pay attention to the type of nutrition that you are putting into your body, just like a body builder. No matter how much you swim or train regularly, without the proper diet and nutrition, all your hard work will go to nothing. Swimmers, like other athletes, need to take in enough calories to offset those used in exercise and used during the non-workout times, too.

Elite swimmers take high quality supplements on top of a very nutritious diet that mostly includes Vegetables, Fruits and nuts and Organic Meat. A swimmer that is training heavily for more than two hours a day is often advised to eat 5-7 very light meals a day. Eating a heavy meal in one sitting will slow down a swimmers pace and make him feel heavy for the rest of the day. An athlete swimmer will often consume several thousand of calories per day than an average person, especially if they train for more than 6 hours a day. Consume high quality sport type drinks that will replace both electrolytes and carbohydrates.

It is also important to consider taking high quality supplements for maximum performance. Unless your swimming trainer can implement all the foods you need into your diet to get the amount of vitamins and minerals you need on a daily basis you definitely need supplements. For good swimming nutrition, not any supplement will do. Supplements should be taken with a meal every time to ensure proper absorption of the vitamins and minerals. Most commonly, 98% of supplements you find in stores are useless for your swimming nutrition because they are never broken down in the body properly and just go to waste and excreted as either urine or get stored as fats most of the time. Olympic swimmers and swimming trainers refer to this as expensive pee.

Any reputable company should be able to prove, beyond reason of a doubt, that their vitamins will be absorbed by the body and improve your overall nutrition and well-being. This should be proved by independent clinical studies; testimonials and a money back guarantee so you can send them back if they don't improve your nutrition and swimming.

Don't take your swimming nutrition for granted, it is just as important as your hours in the pool. Remember that any good athlete that undergo a great training program is just as good as the nutrition their taking in.



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Guided Imagery - One of the Fastest Ways to Lose Weight

By Marna Goldstein
Expert Author Marna Goldstein

Wouldn't it be nice to relax into thinness? Just throw on some headphones and voila, away you go as you relax into the joy and feeling of seeing yourself wearing your favorite clothes at your ideal size.

Oh that sounds too good to be true, but honestly, it's not all that far off.

We all know that our minds are the most powerful instrument in the entire Universe. There's nothing like it. Neuropsychologists across the globe continue to understand this mysterious machine, finding new evidence of its power all the time. Using guided imagery is a quick weight loss secret that's been around for years. Combining the power of guided imagery, with meditation and hypnotherapy has shown to be the fastest way to speed up slimming efforts.

Studies have shown that runners who rehearse running a race and swimmers who rehearse swimming laps, in their brain fire the same muscular response as when actually running or swimming. If this is the case, wouldn't it hold true that if you mentally rehearsed the practice of eating and living thin, your brain would begin to recognize these patterns as real and becoming thin wouldn't happen over night, but it would be much easier!

Here are five tips to lose weight and use guided imagery to see quick weight loss results and relax into thinness:

1. Guided Imagery is the new paradigm in mediation for people with busy lifestyles. It is a great way for busy-minded to find a way to focus, concentrate, stop overeating, and visualize their way to thinness.

2. Guided Imagery affects both the unconscious and conscious mind, to create behaviors filled with better results, good health and abundance.

3. With regular practice, you see results, experience increased relaxation and centeredness; exactly what you need to enjoy a mindful eating practice.

4. As with any guided imagery or meditative practice, with practice you will open your mind to new insights.

5. As you practice living and eating the way you desire, you will find yourself living out these behaviors during your meals. Eating in a healthy fashion will now be easily played out through your actions.

Just as exercise strengthens and tones your body, guided imagery and meditation strengthens your mind, by calling forth physical and mental well being. Don't be fooled by its simplicity, many studies have shown these benefits. You can stop overeating in its tracks as well as other self-defeating behaviors weighing you down with the power of guided meditation. No matter where you are, look at finding a guided imagery and meditation practice to incorporate with your weight loss program.



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Integrate Guided Meditations Into Your Workouts

By Divne Pointer

Reducing fatigue and boredom, guided meditations increase the duration and quality of your daily workouts.

What do you think about while you're walking on the treadmill? What do you contemplate as you stroke rhythmically back and forth in the pool? Can you really visualize the Tour de France as you grind through an hour on the stationary bicycle? Even in your most pious moments, does the image of a down-facing dog really transport you to a better place? Rhythmic, repetitive exercise perfectly complements guided meditations. In fact, guided meditations help to establish the rhythm in your work-out, often making it easier for you to go further and keep going longer.

Guided meditations sustain long-distance runners.
Marathoners frequently discuss "the wall," that commonplace disaster that afflicts many novice runners just after they pass the twentieth mile, their physical and psychological resources completely drained and most of their reserves exhausted, too. People describe the phenomenon as the complete and total equivalent of running head-on into a wall. Although most long-distance runners sooner or later experience serious collisions with "the wall," the phenomenon has no solid foundation in physiology or psychology. Guided meditations provide one of the best defences against hitting the wall, because they minimize the effects of physical and psychological fatigue. They synchronize motion and breathing, suspending runners' senses of time and space, so that they experience fewer signs and symptoms of stress, boredom, and exhaustion.

Meditate on your "LSD" swims.
Sixties Olympian Don Scholander, a Yale undergraduate at the time of his greatest successes, said he thought about Coleridge's poetry as he logged his ten thousand yards every day. Michael Phelps listens to music and focuses on the numbers-counting the laps and noting his "split" times-as he totes-up his daily yardage. Most swimmers daydream or simply follow the swimmers in front of them. Coaches note that the biggest limitation on swimmers does not come from lack of physical endurance but from boredom. At the peak of their workouts, swimmers experience the aquatic equivalent of "the runner's high," but it fades and their minds go blank. They lose interest in and motivation for their swimming. Meditation, however, capitalize on the rhythmic quality of long-distance swimming, so that the brain's focus on "Om" complements the body's motion; both become automatic, blocking out pain and increasing stamina. Played through a waterproof iPod, the earpieces tucked securely under a swim cap, which blocks out the whole world, meditation paces the strokes and control breathing, so that everything about the swim becomes meditative.

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Breathing Mistakes of the Novice Swimmer

By Joseph Devine

Recently, a friend of mine convinced me that it was a good idea to compete in a triathlon. I had wanted to lose weight and get into shape, so I agreed. By this time, I had already participated in a local 10k race; I had some experience riding my bike for extended periods of time, but what I hadn't realized is that I hadn't gone swimming in years. Eventually, I gathered the courage to get back into the gym pool and try to remember what I learned during the swim lessons I took when I was in 5th grade.

After a few swim sessions, it became apparent that swimming was much like riding a bike. I was able to move in the water and I knew the basic movements. However, after ten minutes or so, I was completely exhausted. It didn't take long for me to understand that I was swimming inefficiently.

I asked my competitive swimming friends for some advice, did some research online and soon became more aware that much to the cause for my inefficient swimming came from an improper breathing technique while moving through the water. Mastering the fluid motion of breathing is one that requires time and dedication, not to mention impeccable timing.

I found a list of common breathing mistakes for the novice reader and they have proven most helpful. Here is the basic list:

1) Turning the face too soon

Swimmers who turn the face too soon for air do it before the recovery arm on the breathing side enters the water, throwing off the natural rotation sequence of the body. The swimmer then tends to speed up the recovery process to compensate, while also losing propulsion power.

2) Turning the face too late

Swimmers who turn the face too late hesitate with each stroke, breathing during recovery rather than on the underwater stroke.

3) Lifting the Head

Lifting the head forces the shoulders to remain still during the stroke. If the shoulders are not rolling, crucial propulsion power is lost.

4) Pulling the head back and out of alignment

Pulling the head out of alignment causes inefficient arm rotation. This causes drag as you move through the water.

These are just a few of the breathing mistakes that make swimming much more difficult than it needs to be. It is important to consult with an expert if you are thinking about swimming regularly. The health benefits of swimming will surely be worth the effort.



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Bird Field Guides - Using Visual Clues For Bird Identification

By Thomas Hays

I am often asked why bird field guides are so hard to use and how to know where to start looking in the field guide when a person finds a bird in the field or yard. Learning how to group birds by visual clues can go a long way toward bird identification and will give you a clue as to where to start looking in your field guide. The information in this article may be utilized with any field guide you might have and I will try to present it without using scientific terms that may confuse the novice birder.

The first group of birds in most field guides would be the "swimmers." These birds are generally found swimming in waterways or lakes, although they may sometimes be observed grazing around lakes or in fields. In the later case webbed feet would be obvious. This group consists of geese, swans and ducks.

The next group of birds would be the "aerialists." These birds are most often observed flying over or around water. Many of them are fish eaters and may be seen diving or skimming over the top of the water and then returning to the air. Visual clues would be the proximity to water and their habit of spending much of their time in the air. These clues would lead you to the gulls, terns, shearwaters, petrels and albatrosses.

If you see a bird wading near the shore look at its legs. Are they long or short? If you can not see the legs look at the neck. Is it long or short? The next grouping of birds in the field guides are the "long legged waders." Visual clues would be the long legs and long necks and proximity to water. This groups consists of herons, egrets, cranes, ibis and the storks.

As long as we are on the shore, the next group would also be waders. These birds are much smaller than the "long legged waders" above. The neck is more in proportion with the bird's body and the legs, while being long for a bird, are not as long as the last group. These waders would include the plovers and sandpipers. This group can be further separated down by visual clues. The plovers have more compact necks and a bill like a pigeon while the sandpipers have slightly elongated necks and a longer pointed bill like a woodpecker.

The next general group in the bird books would be the fowl-like birds. These birds have a chicken-like build, have long or short tails and are most often found in fields or open woodlands. These birds most often freeze, walk or run away from danger. Flight is a last resort for this group which includes turkeys, pheasants, grouse, partridges and quail.

The next group is often observed soaring in the air or perched on telephone poles or fence posts. These are the birds of prey. Look for hooked beaks and strong legs and claws in this group which consists of the hawks, eagles, falcons and vultures.

The nonpasserine birds come next in the field guides. These consist of the kingfishers, pigeons, doves, parrots, cuckoos, roadrunners, nighthawks, swifts, hummingbirds and woodpeckers. Most of these birds are noted for having calls rather than melodious songs. Visual clues for pigeons, doves, nighthawks, swifts and hummingbirds would include short legs and very small feet. Woodpeckers and roadrunners are so specialized in appearance and habitat they are generally some of the easier birds to classify into groups.

The last group covered in the field guides are the passerine or "perching" birds. This group covers almost half of the birds in the world. They all have three toes pointing forward and one toe pointed backwards to allow these birds to perch upon vertical surfaces such as tree branches. For the most part, these birds are songbirds. Visual clues for this group includes the ability to land on narrow surfaces such as tree branches and the audio clue of a melodious song.

Not every group of birds is included in this basic bird classification attempt. However, I hope that it will assist the beginning birder to turn to the correct section of their field guide when they spot a bird in the field or yard. Remember: Not even the best professional ornithologist can identify every bird every time. The joy of bird watching is that you have a chance to learn something every time you go into the field or look into your backyard and that is what makes birding a lifelong activity.



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A Swimwear Guide

By Jim Johannasen
Expert Author Jim Johannasen

Swimsuits are a good way to usher in the summer. It does not matter what your body shape and size is. Swimwear is as big a choice basket as any other clothing that you will find. While most of us do not even pay much attention to minute details when buying swimwear, it is a good idea to first look at your body to make sure that you have something that will not only compliment it but will also be comfortable for you. Whether it is going to the beach for a fun filled time or lounging in a pool with your friends. The swimwear that you sport will make a vast difference in how much you really enjoy your swimsuit experience.

People think that swimsuits are only for the ones who have a well maintained body but it is not so. You can buy good looking swimsuits for any body size provided you put in some time. There are a lot of options for you in the market and probably the best place to start looking for that perfect swimsuit is the internet. The range of choices available for you on the internet is huge and you will also not have to waste your time hunting for what looks good. You do however need to have a good idea of your size. If you are a regular swimmer then your choices depend on the smoothness of the material. Exposure is not an issue for you here as most body suits are designed to enhance performance and deliver a higher output.

The best thing about professional swimwear is that they are a timeless, ageless classic and look good on you at all times. Make sure that you don't go in for swimwear that is too tight or too loose. Remember that swimming is a good exercise and uncomfortable swimsuits will make for a bad swimming experience.



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Surf Guide - Getting Your Own Equipment - Wetsuits

By Alexander Van Dorph
Expert Author Alexander Van Dorph

Wetsuits are crucial to a serious surfer. Water removes body heat 25 times more efficiently than air, meaning that an unprotected person might suffer from hypothermia (less than normal body temperature, causing mild to strong shivering and loss of muscle coordination) even in warm water on a warm day. As surfers are normally out for two-three hours, they are prime hypothermia candidates.

Function:
The wetsuits are normally made of foam neoprene, a type of synthetic rubber which contains small bubbles of nitrogen gas. Their main function is preserving body heat; this is done by trapping a layer of water between the suit and the skin. This water is then naturally warmed up by body heat, and thus acts as an insulator, minimizing loss of temperature. The suit must be a tight fit to work properly, if the suit is too loose it will allow excessive water loss, thus exchanging the warm water with colder water. Wetsuits also work by improving the wearer's buoyancy and hydrodynamic curve.

Thickness:
When a suit is described as being 5/4/3mm thick, this means that the neoprene is 5mm thick at the chest, 4mm at the back and 3mm at arms and legs. The reason why this thickness is varied is to allow a more flexible and larger spectrum of movement. The two most popular wetsuit thicknesses are 5/4mm and 3/2mm. 5/4mm are generally considered winter wetsuits, whereas 3/2mm are summer wetsuits.

History:
It is difficult to name one main founder of the wetsuit. However, credit should be given to the man who is considered the original inventor and "father of the modern wetsuit": Hugh Bradner. In 1951, he had the insight that a thin layer of trapped water could act as an insulator. Bradner started working with an oceanographic engineer, Willard Bascom, who suggested neoprene as a material that could be used for Bradner's invention. They tried selling their invention to the US Navy, for supplying their swimmers and frogmen, but the navy turned it down, based on thoughts that it would make it easier to detect them on enemy sonar. The first documentation of Bradner/Bascom's invention was in a letter dated 21.june, 1951.

Traditionally though, most say that it was Jack O'Neill and his brother Robert first started experimenting with neoprene and invented the wetsuit. It was said that the O'Neill brothers found the neoprene lining the floor of an airliner. However, this has been disputed by some aviation experts as neoprene is not a fire retardant material, and thus has never been used in any passenger aircrafts. The O'Neill family started their first successful wetsuit factory in 1952. They later moved the factory to Pleasure Point, Santa Cruz, California in 1959. Their sales motto: "It's Always Summer on the Inside"



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You and Your Stroke - A Guide For Beginning Swimmers

By Budda Oliver

Beginning swimmers will inevitably panic when first introduced to the prospect of having a pool or body of water nearby. More and more people are living in homes with pools, or members of country clubs-but what to do if you don't feel comfortable with getting in the water? It's most important to take it easy, take slow and comfortable steps, and never push yourself beyond what your body can handle.

Make sure you are prepared. A good swimsuit will make your drag less prominent, as will a cap and goggles. Many swimmers swear by cloth caps, while more traditional swimmers will go with the rubber variety. Consider investing in a good kickboard, which can be used in a variety of ways to help exercise different parts of your body and give other parts a break. Never overlook the importance of staying hydrated, even though you are sitting in a big pool of water. Swimming is extremely trying on your system, so keep a water bottle at the lip of the pool so that you can take a drink every few laps.

Breathing is the most important facet of swimming. Take special care to practice breathing as much as possible when perfecting your stroke. Bilateral breathing is the most efficient way to properly swim, so make sure to breathe on both sides. Many swimmers take two to three breaths per lap, but beginners might want to try taking five to six. To do so, start swimming, and every three or four strokes, roll your head adjacent to your shoulders and breathe, take three or four more strokes, and the roll your head to the other side and breathe. Surprisingly enough, breathing on both sides keeps your stroke straight, efficient, and faster. Additionally, this makes for a more all-encompassing means of vision. It's important to be able to see your entire "playing field" which will subconsciously calm you and make you more prone to substantial swimming.

Make sure to practice lifting your head to look forward when swimming laps. Many swimmers make the mistake of looking down at the concrete ground in the pool, which actually slows them down and produces more of a drag. Imagine the way a fish swims-their head is always facing forward. It's in your best interest to do the same!

Your stroke rate and speed will vary, and a lot of its variance is directly connected to the temperature of the water. Warmer water will weigh you down and inevitably make you go slower. Don't get frustrated if you feel like you are going faster one day than another. Consider the time of day, the amount of sun out, and how warm the water is.



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Swimming Holes For an Enthusiastic Swimmer

By Lucy Angeline

Are you an enthusiastic swimmer waiting to explore some new places which will surprise you? Then, discover some of the best hot spots around the world. A swimming hole is a place in a river, stream, creek, spring or water body that is deep enough to swim in and fun for any recreational swimmer. If you want to know more about the best swimming holes across the globe, read on to find the best spot to swim outdoors. There are a lot of swimming holes and here is a guide to find some of the top swimming holes.

Chickasabogue Park Alabama is a multi-use outdoor recreation facility with various activities such as camping and hiking. Mountain biking and fishing are available, but above all swimming is the major recreation attraction. Next, the Fantastic beach at Alberta is a well-known swimming destination with few people and resembles an evergreen forest. For those of you, who want a place especially and solely dedicated to swimming; visit the Fantastic Beach at Alberta. Swimmers in San Francisco can opt for the Aquatic Park, a small lagoon in the San Francisco Bay. This Aquatic Park is open to everyone and people who start a vacation with a budget can choose this great hot spot.

1.5 Miles to the coast highway 101 and a mile along the beach side is where the Beach Trail at Torrey Pines California is located. For those of you who prefer swimming in the deep ocean, this is the place. There are many swimming holes in Texas, and one among them is the Devils Water Hole, which is close to Austin. Apart from the Devils Water Hole, there many other swimming places, such as Barton Springs, Hidden Beach, and McCowan Valley COE Park.



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