SparkPeople Swimming and More (Low Impact Exercises!) Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=62590 This team uses a workout schedule of swimming and low impact exercises, but will have options to include runs. The workouts will be good for calorie burning and toning with minimal stress on joints. SparkPeople Swimming and More (Low Impact Exercises!) Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=62590 new here .. is the team active? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x64799420 Hi my name is Terri. Is this team active? Tue, 19 Jul 2016 18:49:23 EST New to Group http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x60325252 1. What is your name? Liedora <BR> 2. Why are you interested in low impact workouts? I have OA in my back, hips, pelvis and knees <BR> 3. Do you want to lose weight or just stay active? Both <BR> 4. Do you have access to a pool? Yes <BR> 5. Do you have access to a gym? Yes <BR> 6. Do you run or want to run at all? No, I prefer walking or using the indoor rowing machine. <BR> 7. If you do not, are you unable or do not like running? Unable to run due to impact <BR> 8. What do you like to do for... Wed, 14 Jan 2015 02:19:51 EST Hi! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x60159570 1. What is your name? Diana <BR> 2. Why are you interested in low impact workouts? I have weak knees due to injuries and inactivity. <BR> 3. Do you want to lose weight or just stay active? Both <BR> 4. Do you have access to a pool? yes <BR> 5. Do you have access to a gym? yes <BR> 6. Do you run or want to run at all? No, my joints are weak and I just do not enjoy running <BR> 7. If you do not, are you unable or do not like running? I would say both. <BR> 8. What do you like to do for fun? rea... Tue, 30 Dec 2014 19:13:55 EST Melody http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x58130843 1. What is your name? Name is Melody <BR> 2. Why are you interested in low impact workouts? I am actually interested in all kinds of work outs. However, I like to incorporate low impact workouts between higher impact to balance out my work outs. <BR> 3. Do you want to lose weight or just stay active? Both. I am already down 55 lbs and am loving being active. I am always looking for new ways to exercise. A recent addition to my routine is boxing classes. <BR> 4. Do you have access to a ... Fri, 6 Jun 2014 12:43:20 EST Pool Walking (Legs) - Cardio and Fat Burn http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28195x62590x58009558 For this exercise you will need the shallow end of a pool, that you are able to stand in approximately waste deep water. Slightly deeper = slightly harder and more of a workout, whereas slightly shallower will be a little easier. Adjust as needed. <BR> <BR> In shallow water, walk from one end of the pool to the other, or as far as the shallow section goes. You can go across the pool if you are the only one there or the others are swimming sideways as well. <BR> <BR> You want to keep your... Tue, 27 May 2014 00:02:17 EST Holly (BooksCatsTea) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x58009493 1. What is your name? Holly (BooksCatsTea) <BR> 2. Why are you interested in low impact workouts? I'm 100+ pounds overweight. Hoping to avoid and/or limit knee & back pain by working out in water and/or swimming. <BR> 3. Do you want to lose weight or just stay active? Both! But I'm not very active now so I don't want to overdo it trying to do too much too fast & get hurt. <BR> 4. Do you have access to a pool? Yes, in the summer - an outdoor one in my apartment complex. <BR> 5. Do you have acc... Mon, 26 May 2014 23:51:07 EST Thursday April 24th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57622707 1. Warmup 10 minutes cardio <BR> 2. 1 set max pushups <BR> 3. 1 set max situps <BR> 4. 1 set max pullups <BR> 5. Cardio and cooldown for 20 minutes <BR> Wed, 23 Apr 2014 22:50:07 EST Wednesday April 23rd (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57622678 1. 5-10 minute warmup <BR> 2. 1 lap kickboard <BR> 3. 1 lap arms only <BR> 4. 1 lap sprint <BR> 5. rest and repeat 2-4 for a total of 4 repetitions <BR> 6. 5-10 minute cooldown Wed, 23 Apr 2014 22:48:11 EST April 22nd (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57595994 1. Warmup 5-10 minutes cardio <BR> 2. 1 set 1/2 max pushups <BR> 3. 1 set 1/2 max situps <BR> 4. 1 set 1/2 max pullups <BR> 5. Repeat 2-4 for a total of 4, 6 or 8 sets (4 easiest, 8 hardest). Rest between sets as needed. <BR> 6. Cardio and cooldown for 20-30 minutes Mon, 21 Apr 2014 19:51:13 EST Monday April 21st (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57582908 1. Swim 5 minutes for warmup <BR> 2. Sprint 1 lap and then rest for the same amount of time the lap took <BR> 3. Repeat #2 9 more time for 10 total sprints, keeping the same total time for the lap and the rest period. <BR> 4. Swim 10 minutes for cooldown Sun, 20 Apr 2014 19:11:23 EST Friday April 18th (Pool/Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57551040 30 minutes of moderate heart rate exercise, try to stay at about 70-80% max heart rate. <BR> <BR> Thu, 17 Apr 2014 20:49:06 EST Thursday April 17th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57551020 1. 5-10 minute warmup on bike, elliptical, or running <BR> 2. 1 set of max pushups <BR> 3. 1 set of max situps <BR> 4. 1 set of max pullups. <BR> 5. 5 minutes rest <BR> 6. repeat 2-4 2 more times for a total of 3 reps <BR> 7. 20-30 minutes cardio <BR> <BR> modify pushups, situps and pullups as needed. Thu, 17 Apr 2014 20:47:02 EST Wednesday April 16th (Pool/Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57527221 Swim, Bike, Elliptical or run for 30-45 minutes at a sustainable pace Tue, 15 Apr 2014 21:40:52 EST Tuesday April 15th (Pool/Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57512854 1. max set of pushups (modified as needed) <BR> 2. max set of situps (modified as needed) <BR> 3. 10 minutes of max effort swim, bike, or elliptical <BR> 4. 10 minutes more relaxed effort of same exercise <BR> 5. 1/2 max set of pullups (modified as needed) <BR> 6. 1/3 max set of pushups <BR> 7. repeat 5 and 6 for a total of 3 sets Mon, 14 Apr 2014 18:36:25 EST Monday April 14th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57501564 Beginner: <BR> Swim 20-30 minutes stopping as little as possible and using the kickboard for at least 2 total laps <BR> <BR> Moderate: <BR> 1. Swim 100-200 Meters crawl <BR> 2. Swim 25 meters with kickboard (flutter kick) <BR> 3. Swim 25 meters with arms only (leg float) <BR> 4. Swim 25 meters quickly but focusing on form <BR> 5. Repeat 2-4 for a total of 4 repetitions, resting between sets briefly <BR> 6. Swim 100-200 Meters crawl <BR> <BR> Advanced: <BR> 1. Swim 200 Meters crawl <BR> 2. S... Sun, 13 Apr 2014 21:37:55 EST Friday April 11th (Pool/Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57463988 Swim, Bike, Elliptical for 30 minutes Thu, 10 Apr 2014 16:37:09 EST Thursday April 10th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57463980 1. 10 minute warmup on elliptical, bike, or treadmill <BR> 2. 1/3 of max set of pushups <BR> 3. 1/3 of max set of situps <BR> 4. 1/3 of max set of pullups <BR> 5. repeat 2-4 for a total of 5 reps <BR> 6. 20-30 minute cardio and cooldown Thu, 10 Apr 2014 16:36:15 EST Wednesday 9 April (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57439806 Swim 30 minutes stopping as little as possible Tue, 8 Apr 2014 19:46:18 EST Tuesday April 8th (Pool/Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57425198 1. 1 max set of situps <BR> 2. 1 max set of pushups <BR> 3. 20 minutes swimming, bike or elliptical <BR> 4. 1 max set of pullups <BR> 5. 2 1/2 max sets of pushups <BR> 6. 2 1/2 max sets of pullups <BR> <BR> Modify any exercises as needed: <BR> Pushups - Do pushups from the knees or hold plank for time <BR> Situps - Change to crunches <BR> Pullups - Do flexxed arm hang or straight arm hang Mon, 7 Apr 2014 18:05:26 EST Swimming Form (Legs and Arms) - Improves Form http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28195x62590x57425008 Swimming Form Day: <BR> <BR> Warmup: Swim 5-10 minutes stopping as little as possible <BR> <BR> Level 1: <BR> 1. Swim 25 meters flutter kick with a kickboard, focusing on keeping legs relatively straight (not locked knees) and kicking from the hips not the knees <BR> 2. Swim 25 meters crawl stroke, focusing on extending strokes, reaching forward and remembering to continue to kick <BR> 3. Swim 25 meters crawl stroke with arms only, with a float between legs, again focusing on form, breathin... Mon, 7 Apr 2014 17:41:27 EST Swimming Intervals (Sprints) - Increases Speed http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28195x62590x57411146 Swimming Interval Day: <BR> <BR> Warmup: Swim 5-10 minutes stopping as little as possible <BR> <BR> Level 1: <BR> 1. Swim 25 meters as fast as you can and record the time. Double this time, you will use it for the rest of the workout. So if you swam 25 meters in 45 seconds, the time to remember is 90 seconds. <BR> 2. Rest for whatever portion of your doubled time is left after you subtract the swim time. In the example above, your time is 90 seconds, and you swam for 45, so you have 45 l... Sun, 6 Apr 2014 17:48:11 EST Monday April 7th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57410981 All levels, swim 30 minutes stopping as little as possible, trying to keep a good heart rate going. Sun, 6 Apr 2014 17:31:40 EST Friday April 4th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57374708 All levels: <BR> <BR> Swim 20-30 minutes stopping as little as possible. <BR> <BR> And have a great weekend! Thu, 3 Apr 2014 17:32:09 EST Thursday April 3rd (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57363020 Beginner: <BR> 1. 20 minutes of cardio on bike, elliptical, or running <BR> 2. 1 set of 80% max pushups (ie if your max is 50, do 40) <BR> 3. 1 set of 80% max situps <BR> 4. (optional) flexed arm hang for maximum duration (pullups instead if you can) <BR> 5. rest for 2-5 minutes <BR> 6. repeat 2-5 1 more times for a total of 2 sets <BR> 7. Cardio cooldown for 5 minutes <BR> <BR> Moderate: <BR> 1. 20-30 minutes of cardio on bike, elliptical, or running <BR> 2. 1 set of 80% max pushups (ie if ... Wed, 2 Apr 2014 19:58:10 EST Wednesday April 2nd (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57348608 Nice easy swim today, try to keep heart rate up in zone. <BR> <BR> Swim 20-30 minutes and stretch arms and abs well. Tue, 1 Apr 2014 18:08:59 EST Tuesday April 1st (Pool/Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57333408 Beginner <BR> 1. 1 set of max situps (crunches if needed) <BR> 2. 1 set of max pushups (modified from knees if needed, or plank for 5 second intervals) <BR> 3. 1 set of max pullups (or flexed arm hang for 5 second intervals, or straight arm hang) <BR> 4. Swim/Bike/Elliptical 20 minutes <BR> 5. 3 sets of 1/3-1/2 your max from each of the above exercises in 1-3. <BR> <BR> <BR> Moderate <BR> 1. 1 set of max situps <BR> 2. 1 set of max pushups <BR> 3. 1 set of max pullups (or flexed arm hang fo... Mon, 31 Mar 2014 17:05:33 EST Monday March 31st (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57321135 Swim 20 minutes stopping as little as possible, can using crawl stroke for as much of the swim as possible. <BR> <BR> Finish the workout by treading water for 5-10 minutes, keeping your hands out of the water for as long as possible. Sun, 30 Mar 2014 18:57:12 EST Friday March 28th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57284460 Swim 20-30 minutes stopping as little as possible at a pace that you can sustain. Try to do as much of the swim as crawl or breast stroke as possible. <BR> <BR> Bonus: Tread water for 5-10 minutes Thu, 27 Mar 2014 17:18:08 EST Thursday March 27th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57273804 Beginner: <BR> 1. Warmup 5-10 minutes on Elliptical or Bike <BR> 2. Pushup ladder (modified if needed), up to failure, then back down, counting by 1 (1,2,3,4,5,6,7,6,5,4,3,2,1… etc) <BR> 3. Full Situps ladder, up to failure, then back down, counting by 5 (5,10,15,20,15,10,5… etc) <BR> 4. Flexed arm hang for 5 seconds each ladder (5,10,15,10,5) <BR> 5. Cardio and cooldown 20 minutes Elliptical or Bike <BR> <BR> Moderate: <BR> 1. Warmup 10 minutes on Elliptical or Bike <BR> 2. Pushup ladder (m... Wed, 26 Mar 2014 20:41:14 EST Pushups http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28055x62590x57263985 On top of the workouts posted here I am working on a pushup building routine to increase the number I can do. As a result I will try to make sure the workouts for each day don't focus too much on that since it is non-essential to the planned workouts for weight loss or toning. I'll post my pushups separately here if anyone wants to do them as well. Wed, 26 Mar 2014 01:47:53 EST Wednesday March 26th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57259785 Beginner: <BR> 1. Swim 200 meters warmup <BR> 2. 25 meters kickboard <BR> 3. 50 meters swim <BR> 4. repeat 2-3 3 more times for 100 meters total kickboard <BR> 5. Swim 100 meter cool down <BR> <BR> Moderate: <BR> 1. Swim 400 meters warmup <BR> 2. 50 meters kickboard <BR> 3. 50 meters swim <BR> 4. repeat 2-3 3 more times for 200 meters total kickboard <BR> 5. Swim 200 meter cool down <BR> <BR> Advanced: <BR> 1. Swim 500 meters crawl <BR> 2. 50 meters kickboard <BR> 3. 50 meters swim <BR> 4. ... Tue, 25 Mar 2014 18:11:54 EST Tuesday March 25th (Gym/Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57247267 Today's workout can be in the Gym or Pool <BR> <BR> All levels are the same today. Modify pushups, situps and pullups as needed, using knees for pushups or holding plank, changing situps to crunches, and substituting flexed arm hang or straight arm hang for pullups or have someone spot your legs. <BR> <BR> 1. 1 set of max pushups <BR> 2. 1 set of max situps <BR> 3. 1 set of max pullups <BR> 4. Swim, Bike, or Elliptical for 20 minutes <BR> 5. repeat 1-3 Mon, 24 Mar 2014 18:28:01 EST Monday March 24th (Swim) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57234861 Beginner: <BR> 1. 400 meters swim <BR> 2. 25 meters kickboard (flutter kick) <BR> 3. 25 meters arms only crawl <BR> 4. 25 meters crawl <BR> 5. repeat 2-4 one more time <BR> 6. repeat 2-4 two more times but with breast stroke/frog kick <BR> 7. 100 meters swim <BR> 8. 5 minutes tread, try to alternate using hands and no hands <BR> <BR> Moderate: <BR> 1. 400 meters crawl <BR> 2. 50 meters kickboard (flutter kick) <BR> 3. 50 meters arms only crawl <BR> 4. 50 meters crawl <BR> 5. repeat 2-4 one m... Sun, 23 Mar 2014 18:45:59 EST Road or Trail run http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28055x62590x57226484 Ran 1.6 miles through town today. Beautiful weather! Sat, 22 Mar 2014 23:34:22 EST Friday March 21st (Pool or Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57200141 Swim or Bike 20-30 minutes in cardio heart rate range. Thu, 20 Mar 2014 17:39:14 EST Thursday March 20th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57187732 All levels have the same workout today but the intensity of it will change. If you cannot do full pushups, substitute modified pushups from the knees. If you cannot do those, do plank position for time instead. <BR> <BR> 1. Warmup - Bike, Elliptical or Run for 10 minutes <BR> 2. Pushup Ladder - Do 1 pushup, come out of pushup position briefly to relax arms, then do 2 pushups, continue until you cannot get to the next number. If you get 8 pushups but when you try to do 9, you cannot get th... Wed, 19 Mar 2014 17:25:20 EST Wednesday March 19th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57175554 If you decided to swim yesterday and ended up swimming 2 days in a row, feel free to replace today's workout with a comparable gym workout. <BR> <BR> Today is a medley. This means changing strokes throughout. The idea is to not let one muscle group get too fatigued but still be able to get alot of exercise in. All levels are the same, but if you need to change the distance you go each stroke feel free but try to keep them even. If you are uncomfortable with crawl stroke leave it out, but... Tue, 18 Mar 2014 17:36:01 EST Why Strength Exercises? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x62590x57163477 Some people wonder why do strength training if all they want to do is lose weight. <BR> <BR> Well, the fact is, the stronger our muscles are (not necessarily bigger), the more calories we burn while performing our cardio parts of our workout. A few pushups and situps here and there make a big difference for overall calorie expenditure. Mon, 17 Mar 2014 18:07:13 EST Tuesday March 18th (Pool or Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57163384 I'll post two different workouts today, as I didn't make it to the pool yesterday and have the opportunity today! So it will either be a pool workout or a gym workout, up to you! <BR> <BR> Gym Version: <BR> <BR> Beginner: <BR> 1. Bike or Elliptical for 5 minutes to get heart rate up <BR> 2. Max set of pushups (modified from knees if needed). If you cannot do any pushups, hold the plank position (top pushups position) for as long as possible. Record either your number or time for plank fo... Mon, 17 Mar 2014 17:56:23 EST Neah (Ptldgrl) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x57161143 Hello! Couldn't have found this at a more appropriate time. Just joined the local community center yesterday to start swimming. <BR> <BR> 1. What is your name? My name is Neah <BR> 2. Why are you interested in low impact workouts? I am interested because i recently injured myself while training for a 8K. For the next 6-8 weeks i have been sentenced (prescribed) to physical therapy and can only do very low impact workouts. Currently my doctor recommends only swimming, row machine or biking. ... Mon, 17 Mar 2014 14:17:39 EST Monday March 17th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57150585 Beginner: <BR> Swim 500 meters stopping as little as possible <BR> <BR> Moderate: <BR> Swim 1000 meters stopping as little as possible <BR> <BR> Advanced: <BR> Swim 1000 meters non-stop crawl stroke Sun, 16 Mar 2014 18:25:06 EST Friday March 14th (Pool or Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57115794 Pick your favorite cardio activity (swimming, bike, elliptical, running, etc) <BR> <BR> exercise at a moderate rate for 20-30 minutes and ensure you stretch out any sore muscles from the other workouts this week. I find that hanging from a pullup bar is a good stretch for my arms after pushups and pullups, as well as cross chest and over the head stretches. <BR> <BR> Have a great weekend and stay active! Thu, 13 Mar 2014 17:57:37 EST Thursday March 13th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57104331 Beginner: <BR> 1. 10 minute warmup on elliptical or bike (or run) <BR> 2. 5 pushups (modified if needed) <BR> 3. 10 crunches <BR> 4. 5 second flexxed arm hang (halfway up pullup position, holding) <BR> 5. 10 crunches to the side (5 left, 5 right) <BR> 6. Repeat 2-5 until unable to complete any exercise <BR> 7. 30 minute elliptical or bike <BR> <BR> Moderate: <BR> 1. 10 minute warmup on elliptical or bike (or run) <BR> 2. 10 pushups (modified if needed) <BR> 3. 20 crunches <BR> 4. 5 second fl... Wed, 12 Mar 2014 19:11:44 EST Wednesday March 12th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57091206 Easy Swim: <BR> <BR> All levels, swim 20-30 minutes stopping as little as possible. Record distance completed for comparison with the same exercise later on. Tue, 11 Mar 2014 19:43:17 EST Tuesday March 11th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57079924 Exact replication of last Tuesday's workout this week. This won't be the norm, but sometimes we repeat :). <BR> <BR> Exercise Descriptions: <BR> - Flutter Kicks - lie on your back and place your hands palms down next to your hips. lift your feet off of the ground and raise your legs alternating, keeping both feet off the ground until you have completed the set. To start with or as you tire, you may find that placing your hands beneath your buttocks will make the exercise easier, but try to ... Mon, 10 Mar 2014 21:06:47 EST Monday March 10th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57066655 Let's have a positive start to the week. Nothing gets rid of the monday lulls like a little bid of exercise to get the blood flowing and the metabolism in motion. Rest between the steps of the workout as needed but try not to let heart rate drop all the way. <BR> <BR> Beginner: <BR> 1. 10 pushups (modified if needed from knees) <BR> 2. Swim 100 meters quickly (not sprint) <BR> 3. Swim 300 meters any stroke, stop as little as possible <BR> 4. Swim 100 meters quickly (not sprint) <BR> 5. 10 ... Sun, 9 Mar 2014 20:43:19 EST Hiking or Hashing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28055x62590x57047393 Did a hash this afternoon which is a hike/run through the jungle following a "hare" marking the trail. Lots of fun. Recommend checking it out if you're interested in another way to be active and meet people without it seeming like a workout. :) Sat, 8 Mar 2014 03:47:31 EST Scuba Diving http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28055x62590x57022728 Last night after work I did 2 40 minute dives and I went to log it in SparkPeople as an afterthought. I don't usually think of diving as exercise. <BR> <BR> That said, when I logged 80 minutes of diving the result was less than 200 calories which I find hard to believe. I did some research and discovered the following: <BR> <BR> http://www.divebuddy.com/calculator/calo<BR>ries.aspx <BR> <BR> The amount of calories burned is based on weight on this website. This is the most accurate meth... Thu, 6 Mar 2014 00:52:35 EST Friday March 7th (Swim or Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57022675 Today has two options, either the pool or the elliptical. Regardless of which you do, ensure you do the stretching at the end of the workout as well as whatever stretching you need before. <BR> <BR> <BR> Swim Option: <BR> <BR> Beginner: <BR> Swim 500 meters any stroke, stopping as little as possible <BR> <BR> Moderate: <BR> Swim 1000 meters any stroke, stopping as little as possible <BR> <BR> Advanced: <BR> Swim 1000 meters crawl without stopping <BR> <BR> <BR> Gym option: <BR> <BR> ... Thu, 6 Mar 2014 00:38:28 EST Thursday March 6th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57019976 Today's workout will stretch out sore muscles from the abdominal and chest/arm exercises on Tuesday and have a decent length of low/moderate effort cardio. <BR> <BR> Beginner: <BR> 1. 10 minute warmup on bike in cardio heart rate range (stationary or real, can substitute elliptical or run) <BR> 2. 5 pushups <BR> 3. 15 crunches <BR> 4. 1 pullup (if you cannot do a pullup, use assistance, or do one lat pull at max weight) <BR> 5. repeat 2-4 2 times for a total of 15 pushups, 45 crunches, ... Wed, 5 Mar 2014 20:10:38 EST Wednesday March 5th (Pool) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x57005784 Exercises: <BR> Kick only - Usually using a kickboard, use only your feet to propel yourself across the pool. If you don't have a kickboard, anything that floats works. You can kick without a float of any kind but it will be harder. <BR> Arms only - Usually with a leg buoy, but you can use any kind of flotation held between your thighs, or simply just don't use your legs as you swim. This is easier to do without a float than kick only <BR> <BR> Beginner: <BR> 1. Swim 100 meters warmup <BR... Tue, 4 Mar 2014 18:13:42 EST Importance of stretching http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x62590x56993165 Stretching is an often missed or glossed over aspect of working out. I may not list it in a given workout, but ensure that you do stretch muscles you will be working before starting any exercise activity. Stretching increases flexibility, increases blood flow, and prevents injury. <BR> <BR> Always stretch before and after you exercise! Mon, 3 Mar 2014 19:32:43 EST Tuesday March 4th (Gym) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x56993136 Exercise Descriptions: <BR> - Flutter Kicks - lie on your back and place your hands palms down next to your hips. lift your feet off of the ground and raise your legs alternating, keeping both feet off the ground until you have completed the set. To start with or as you tire, you may find that placing your hands beneath your buttocks will make the exercise easier, but try to move to keeping your hands palms down eventually. <BR> - Reverse Crunches - lying on your back with your knees bent, ... Mon, 3 Mar 2014 19:30:05 EST Nick (Salohcin83) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x62590x56982063 1. What is your name? My name is Nick, my username is Nicholas backwards and the year I was born. <BR> 2. Why are you interested in low impact workouts? I have an ankle injury that makes running somewhat painful and also not recommended for longer distances by my doctor. I also just enjoy swimming alot. <BR> 3. Do you want to lose weight or just stay active? Both. I want to lose weight, tone and gain a little muscle, and want to sustain a healthy lifestyle. <BR> 4. Do you have access to ... Sun, 2 Mar 2014 23:59:57 EST Monday March 3rd (Swim) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=28054x62590x56981824 Today marks the first workout of this program but you should be able to join in at any point. There will always be 3 options listed unless I am asked to make another level in between them, above, or below. There will be a beginner, moderate, and advanced workout each day. Feel free to jump between them depending on your comfort in the pool or in the gym. <BR> <BR> Beginner: Swim 500 meters (stopping as needed, the importance is completing the distance) <BR> Moderate: Swim 1000 meters (t... Sun, 2 Mar 2014 23:31:12 EST