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Elliptical trainers are a great way to burn calories and lose weight to stay in shape and fit. They suit people of all ages and can be conveniently used at home. Some elliptical trainers can also be folded away o make the maximum usage of space. Elliptical trainers are also known as elliptical exercise trainers, cross trainers, stair master and by many other names. The companies, which manufacture the elliptical exercise trainers, are Proform, Nordic, Healthrider & Weslo Momentum. They make various models to suit the needs of all people.

Elliptical trainers are available for as less as $300, however these models will offer the very basic functions. At times they are not made of good quality material. It’s important that when you work out, you have all the functions, which are required. Its possible to get a balance of both cost and the functions. In fact there are many good options for the review reader which can help you to buy the elliptical exercise trainers and at discounted prices too. You can look at the stores where they retail or can buy during the holiday season, when there are discounts available on all products and services. You can also look for a used elliptical exercise trainer.

Elliptical exercise trainers are a great way to lose weight. In fact the same number of calories would be burned on an elliptical exercise trainer as you would in jogging (for the same amount of time). While one is working out on, keep the shoulders relaxed on the elliptical exercise trainer and don’t lean too far. Try to keep the heart ate and the pulse rate at the optimum level. In fact the control panel can tell you the optimum levels for your current workout and help you to stay in great shape.

Being in great shape can become your life long condition if youbegin now, why wait?

If you enjoyed this article check out this list of elliptical trainers related articles. And here you’ll find our most recently added elliptical exercise trainer article.

Copyright 2005 Wesley Atkins

In order to make the most of your weight loss program, finding
the most effective ways to burn fat will maximize your results
and minimize your waistline! Follow these 10 tips for fat
burning if you want to lose weight and lead a healthier way of
life.

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and
stick to water! Experts say you should drink approximately eight
glasses of water a day to stay hydrated and healthy. Instead of
turning to calorie-laden or sugar-rich drinks, grab a refreshing
glass of water. In addition to flushing toxins out of your
system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you
are in the market to burn fat. Your body is not able to
metabolize large meals and will quickly turn any excess into
fat. Many experts believe you should eat six small meals a day.
Be sure you cut back on your food consumption at each meal, or
else you will be doubling your intake–and doubling your fat
storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is
to add a weight program to your work out routine. Weight
training will not only tone your physique, but will strengthen
your body and improve your general health. Lifting weights will
also burn calories and fat more quickly than traditional
exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and
enabling your body to burn fat rapidly. In addition to burning
fat, consuming a protein-enriched diet will help you rebuild
muscle after work outs and maintain leanness of that muscle.
Wisely choose proteins for your diet. Take great care to pick
proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when
starting a healthy lifestyle. Instead, use a step method when
cutting your calorie intake to minimize risk. Reducing calories
too quickly results in your body rapidly burning all available
calories, which will lower your metabolism. Furthermore, you are
more likely to maintain your healthy lifestyle through this step
method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be
sure to reward yourself. Everyone has temptations and favorite
treats–so allow indulgence. You will be less likely to cheat on
your new diet if you grant yourself small rewards. If you are a
chocolate lover, treat yourself to a small square of chocolate
or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and
lose weight is to have one long, extensive work out session.
Instead, break up your work out plan into small chunks
throughout the day. Take a brisk walk in the morning, enjoy a
work out at lunch, and then exercise more in the evening. In
addition to staying active all day long, breaking up your work
out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep
your interest and best allow you to maintain your goal of
burning fat. Instead of doing the same exercises each day–mix
it up! Opt to swim laps one day, jog another, and bike the next.
Rotating your activities will not only allow you to experience a
variety of athletics, it will also allow you to better tone your
body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid
alcohol. Rich in sugars and carbohydrates, alcohol is a
calorie-rich substance. These empty calories can add up quickly
and take away from necessary nutrients that should be included
in your daily diet. Furthermore, alcohol acts as an inhibitor
for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly.
This diet encourages individuals to consume high amounts of
foods with low rankings on the Glycemic Index. These foods are
nutritious and will aid your body in burning fats and calories
at a quicker pace. This diet includes many of your favorite
fruits, vegetable, meats, dairy, and grain products.

Packing on size is easy, as long as proper techniques are
applied. Keep in mind that everyone has a different body type.
Here are some tips to help you gain muscle mass.

#1 Weight Train

Train with heavy weights using less reps. Using appropriate
weight, you should only be able to do 4-8 reps. Using heavy
weights and low reps puts your muscles and nervous system under
much more stress than using lighter weights for many reps. The
rest time in between sets should be approximately 2 to 3 minutes.

#2 Eat more Calories

To gain mass, you should strive to eat around 18-20 times you
body weight in calories. The extra calories are needed to build
new muscles and to repair muscle tissue that is damaged during
the heavy workouts. However, do not consume empty calories; go
for foods which provide you with correct nutrients essential for
gaining muscle.

#3 Eat more Protein

Only diets high in protein help build muscle when incorporated
with intense physical training. Without protein, your body will
not be able to build new muscle. Carbs serve mainly as energy
for the body where as protein provides the necessary amino acids
to build and repair muscle. To build muscles get at least 1 gram
of protein per pound of body weight.

#4 Eat Fat

Dietary fat has a direct relationship with testosterone
production. An increase in dietary fat intake seems to bring on
an increase in testosterone levels, which is a must when you are
trying to gain mass. Your main focus should be to increase your
intake of essential fatty acids and not saturated fats.

#5 Drink more Often

To make sure that your muscles stay hydrated you must drink
plenty of water. Dehydration can happen easily if you train
hard. A dehydrated muscle takes longer to repair itself than a
hydrated one.

#6 Take a Multi Vitamin

If you want to gain muscle, you must make sure that you are not
deficient in any vitamin or mineral that your body needs. So it
is a good idea to take a good multi vitamin tablet.

#7 Stop all Aerobics

In order to put on serous mass you need to stop all of your
aerobics. If you do need to carry with it remember to limit it
to once every week or once every two weeks.

#8 Take ample Rest

Resting the body is just as important as dieting and training.
Try to get about six or eight hours of sleep a day. Resting is
what actually causes the muscles to grow. Taking days, even
weeks off from training will only benefit you.

Be patient and consistent. You may have the best diet, the best
training schedule, join the best gym but without consistency
it’s all worthless.

We all know what dumbbells look like, right? Usually, they consist of a narrow handle or handgrip in between two weighted spheres or disks. They look sort of like an exaggerated hourglass figure. They’re designed to be lifted with one hand rather than two, to add weight and resistance to moves like unilateral bicep curls. They come in a wide variety of weights, from 1 pound on up, but the basic design is the same with one exception - PowerBlock Adjustable Dumbbells.

The PowerBlocks are a revolutionary design that makes working out with dumbbells an actual pleasure, and lets you have a complete set of free weights that’s small enough to store on a bookshelf. Here’s how PowerBlocks lets you fit a whole home gym into a milk crate sized space.

Working Out With Conventional Dumbbells

Conventional dumbbells come in a variety of sizes. If you want to work out using different weights for different exercises, you need to buy a set of dumbbells in each size you want. That adds up after a while - not just in money, but in space needed to store your growing collection.

The solution is a set of adjustable dumbbells. Adjustable dumbbells have a center bar and several sets of weights. The weights slide onto the bar and fasten into place with a locking collar of some sort. The advantage is that they take up much less space. The disadvantage is that you have to take them apart and put them back together every time you want to kick your workout up a notch.

The PowerBlock Difference

PowerBlocks is a complete set of adjustable dumbbells that fit into about the amount of space that a milk crate takes up. Imagine having a full set of dumbbells - in a milk crate. The real difference, though, is in the way that you adjust the weight on the PowerBlocks. There’s no fiddling with wrenches, no sliding weight rings on and off of bars and no chance of the weights sliding off or rattling around loose as you work out. Adjusting the weight is almost as easy as putting them down and picking them up again.

Most adjustable dumbbell sets have a dozen or more pieces. For each dumbbell, you’ve got a bar, a collar, a pin, and pairs of weights in all the sizes you want. The PowerBlocks dumbbells have just four pieces:

1. The core

An internal handle that weighs five pounds, the core holds the rest of it together. The handle itself is padded and designed to be gripped in one hand.

2. The weight plates

The weight of each PowerBlock is controlled by sets of 5 pound weight plates, connected to each other in pairs. The weight plates are similar to the plates you’ll see on adjustable weight machines at the gym. Each set of weight plates adds ten pounds to the five pound core. Add one set, and you’ve got 15 pound dumbbells. Add two, and you have twenty-five pound dumbbells, all the way up to 85 pounds. What if you want 50 pounds? We’ll get to that. Just hang on.

3. The selector pin

Here’s the ingenious part of the PowerBlocks. The selector pin is a pair of metal rods that slips between the sides of the weight plates. To make a set of fifteen pound dumbbells, you just slide the selector pin into place beneath the first set of weight plates. Want twenty-five? Slide the selector pin under the second set of weight plates. That’s simple enough, but the PowerBlocks folks have made it even simpler - they color-coded it. Each set of weight plates is colored a different color. A chart that comes with the PowerBlocks lists the weights and colors so you know at a glance where to slip the selector pin if you want 75 pounds.

4. Adder weights

So you want a set of 50 pound dumbbells but the PowerBlocks only increase in ten pound increments? The PowerBlocks folks thought of that, too. Each PowerBlock has a pair of cylinder slots in the core. They’re made to hold a pair of silver cylinders called adder weights. The adder weights give you the ability to add weights in increments of 2.5 pounds - the weight of each adder. That means that you can increase the weight of the PowerBlock from 5 to 7.5 pounds by adding one adder weight, or to ten by adding two. So you want fifty pound dumbbells? Slip both adder weights into their slots, and set the selector pin to 45. Voila! You now have a fifty pound dumbbell.

More PowerBlock Options

You can buy PowerBlock dumbbell systems in seven different sets ranging from the SportBlock (goes from 3 pounds to 21 pounds in 3 pound increments) to the Elite Set 5-130 that lets you go from five pounds to 130 pounds per dumbbell in five OR ten pound increments. With the PowerBlock dumbbell system you can have a full rack of dumbbells in no more space than a milk crate uses. How does that compare to conventional dumbbells or other adjustable dumbbell sets? Take a look:

1 SportBlock 3-21 Total weight: 42 pounds

7 pair’s adjustable dumbbells - 3, 6, 9, 12, 15, 18 and 21 pounds Total weight: 168 pounds

14 fixed dumbbells, 2 each 3, 6, 9, 12, 15, 18 pounds Total weight: 168 pounds

That’s a lot of space saving right there. But it really adds up when you look at one of the larger sets. With the Elite 5-130, you’ve got the equivalent of 37 pairs of dumbbells or 4,820 pounds of free weights in a block that’s about the size of a pair of shoe boxes.

Add Barbells to Your PowerBlock

Trainers will tell you that you’ll get your best training by alternating between dumbbells and barbells for weight lifting. With PowerBlocks, you don’t have to go out and buy a whole new set of weights to have both dumbbells and barbells. Some of the PowerBlock sets can be combined with a special bar that allows you to turn your SportBlock or Personal Block into a set of barbells just as easily as you change the weight - and they’ll still fit on your bookshelf.

But if you want something a little more stylish, you can also purchase an optional stand for the PowerBlock that holds your dumbbells at just the right height for lifting. In addition, several of the sets can be expanded to add more weight by purchasing an add-on kit.

If you’re thinking of adding adjustable dumbbells to your home gym, or want to replace the bulky set you own now, the PowerBlock is definitely worth a look.

Kristopher Gardner is a freelance writer and home exercise enthusiast providing information about adjustable dumbbells at http://www.Quick-Change-Adjustable-Dumbbells.com.

Visit the site for a review of the Powerblock adjustable dumbbells.

The BENEFITS OF YOGA are truly unlimited. Here are a few!

* Increased Flexibility - yoga has positions used by various
joints of the body including those joints that we are unaware of
or haven’t been used for other forms of exercise. * Increasing
Lubrication of the joints, ligaments and tendons - likewise, the
well-researched yoga positions exercise the different tendons
and ligaments of the body.

A body which may have been quite rigid starts experiencing a
remarkable flexibility in even those parts which have not been
consciously work upon. Through research using yoga positions,
proof is evident. Unrelated simple yoga positions (asanas) act
upon certain parts of the body in an interrelated manner. When
done together, they work in harmony to create a situation where
flexibility is attained relatively easily. * Massaging of ALL
organs of the body - Yoga is perhaps the only form of activity
which massages all the internal glands and organs of the body in
a thorough manner that hardly get externally stimulated much
during our entire lifetime. Yoga acts in a wholesome manner on
the various body parts. This stimulation and massage of the
organs in turn benefits us by keeping away disease and can
provide warnings at the first possible instance of an onset of a
disease or disorder.

* Decrease in Weight by performing simple asanas and meditation.
Once the body is in a constant state of movement (however slight
through your yoga practice), including your breathing
techniques, metabolism is heightened. You will lose minimal
weight without changing your habits, yet the benefits of
increased flexibility and decreased stress, you will feel better
as a whole.

* Complete Detoxification - By gently stretching muscles and
joints as well as massaging the various organs, yoga ensures the
optimum blood supply to various parts of the body. This helps in
the flushing out of toxins providing nourishment for the entire
body. This leads to benefits such as delayed ageing, energy and
a remarkable zest for life. * Excellent Toning of the Muscles -
muscles that have become weak or slothy are stimulated
repeatedly to shed excess flab & increase tone.

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Stretching and yoga aren’t just for people who can fold
themselves up like pretzels, or movie stars who have nothing
better to do with their days! It can be a beneficial practice to
all who use it, and one doesn’t have to adopt the worldview of
the swamis in order to reap benefits from it. The pace of our
lives these days is crazy—some would argue destructive.

Yoga proponents say that learning the art form will not make you
dull, but more magnetic, and show you the importance of slowing
down. Yoga’s ‘inactivity’ can insert a moment to breathe in the
midst of the hustle and bustle of life, can clear your mind, and
re-energize you with just a few simple techniques.

The first lesson in any Yogic theory is how to relax. This
doesn’t mean you flop on the sofa and become a couch potato;
instead it is defined as ‘a conscious transfer of energy from
one department of nature to another….’ Even if you do this for 5
minutes at a time over a beverage, you’re on your way to
relaxing. It will increase your efficiency—try it and see!

Stretching involved in yoga can be very simple: lie on the floor
without pillows. Remove your shoes and wear whatever is loose
fitting and comfortable to you. Stretch your arms over your head
while stretching your legs and feet. Close your eyes and let
your head roll to one side.

Now release each part of your body and consciously permit each
limb, each ‘section’ of your body, to meld in to the floor.
Permit yourself to feel as if you are sinking and think of a
peaceful scene. This will likely feel very odd to you the first
time you do it, but the relaxation that you bring each part of
your body will be refreshing!

Now we’ll work on stretching! Lie on the floor as you did for
your full-body relaxation, only this time, interweave your
fingers above your head. If you turn your palms upward, you’ll
feel a bigger stretch along your ribs and spine. Stretch your
arms as far above your head as possible, pointing your toes and
pushing them towards the floor so you can feel every muscle
between your head and feet.

Once you have stretched every part of your body, release! Now go
back in to your full-body relaxation mode, remembering to start
at the head and relax your way down to your toes.

Now work on the ‘complete breath’ that yoga teaches. Lying flat
on the floor without pillows, place your hands gently on your
diaphragm. Slowly exhale as much as you can. Very slowly begin
to inhale through the mouth, evenly and without sudden stops.
You will feel your diaphragm expand at this point—keep going.
Now exhale through your mouth, using a slight force, expelling
as much air as possible.

You have just completed your ‘complete breath’ in yogic
teaching! If you build up the number of complete breaths per
day, you’ll notice less tension, better rest, and a more relaxed
you. Release the stress of your day and become who you were
designed to be!

In part 1, I touched on general weight gain rules and reasons
why you can’t gain weight. Now it’s time to get into workout
specifics…

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear
in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym
stated that he was training all wrong and he needed to train 5-6
days a week, and aim for more reps during his workout. Somewhere
in the range of 15-20 reps per set.

The person giving the advice was quite confident about his
recommendations, and he had an impressive physique that
typically elevates him to the elusive “listen to me if you want
to look like me” level in the gym. He was bigger than my client,
so even though my client’s “intellectual” mind knows that advice
is absurd; his “unrealistic dreamer” mind took this information
very seriously. So seriously that he changed his program and
didn’t inform me until a week or so later. This particular
person had been making great progress on his current program,
yet he allowed this one person’s comment to overshadow that
progress and convince him that his program was inadequate. This
is a mistake and it showed in his lack of further progress.

In addition, don’t judge the validity of what a person says by
how they look. Just because the guy is huge doesn’t mean he is
spewing pertinent advice for you. Many people that have big
physiques are big despite of their training, not because of it.
I know some huge guys that know very little about training and
dieting correctly. They can do whatever and still gain muscle;
unfortunately we are not that way, so we much approach things in
a more intelligent way.

5. Workout Infrequently

This is the most difficult concept for many to grasp simply
because it involves less action, instead of more. When we get
motivated and start a new program, it’s natural to want to do
something. We want to train and train and train. Thinking all
along that the more you train, the more muscle you will build.
Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that
the purpose of weight training is to stimulate muscle growth.
That takes very little time. Once that has been done, the muscle
needs to be repaired and new muscle needs to be built. That only
happens when you are resting. You do not build muscle in the
gym, you build muscle when resting! If you never give your body
any essential “non active” time, when will it have a chance to
build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining
weight and the importance of rest increases. Individuals who are
naturally thin and have difficulty building muscle tend to
require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most
amounts of muscle fibers. Unlike isolation exercises which only
work individual muscles, multi-jointed lifts work many different
muscle groups simultaneously. For those needing to gain weight,
this is ideal because these lifts put your body under the most
amount of stress. This is the stress that will shock your
nervous system and cause the greatest release of muscle building
hormones. This results in increased muscle gain all over the
body.

You can still do some isolation work; however it should not be
the focus of your workouts, and should only come after your
multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but
most importantly because they allow the stimulation of certain
supporting muscle groups when training. Stimulating these
stabilizer and synergistic muscles will allow you go get
stronger, and ultimately build more muscle faster. Yes, some can
most likely still build large amounts of muscle using machines,
but why make it more difficult if you already have a difficult
time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is
necessary because the muscle fibers that cause the most amount
of muscle size growth (called Type IIB) are best stimulated by
the lifting of heavy weight. A heavy weight as one that only
allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some
Type IIB fibers, but again if you have a difficult time gaining
weight, why make it more difficult? You need to try and
stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct
periods. The positive, the negative and midpoint. The concentric
or “positive” motion usually involves the initial push or effort
when you begin the rep. The midpoint is signaled by a short
pause before reversing and returning to the starting position.
The eccentric, or “negative” portion of each lift is
characterized by your resistance against then natural pull of
the weight.

For example, when doing push-ups, the positive motion is the
actual pushing up motion. Once you have pushed all the way up,
you hit the mid point. The negative motion begins when you start
to lower yourself back down. Most would simply lower themselves
as fast as they pushed up, but I recommend extending and slowing
down this portion. Slowing down the eccentric part of the lift
will help to stimulate more muscle growth. It actually activates
more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then
get out as quickly as possible. It is not necessary to do large
amounts of exercisers per body part trying to target every
muscle and hit every “angle”. This should only be a concern of
someone with an already developed, mature physique who is trying
to improve weak areas.

If you have no pec, don’t concern yourself with trying to target
inner, outer, upper, lower or whatever. Just work your chest.
You should do no more than 2-3 exercises per body part. That’s
it. Doing more than that won’t build more muscle, faster. In
fact it could possibly lead to muscle loss. Long training
sessions cause catabolic hormone levels to rise dramatically.
Catabolic hormones are responsible for breaking down muscle
tissue resulting in MUSCLE LOSS. While at the same time, long
training sessions suppress the hormones that actually build
muscle.

If you don’t want to lose muscle during your workouts, I suggest
limiting your sessions to no more than 60-75 minutes MAXIMUM.
Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to
gain weight. This is mainly because it interferes with the
important “non-active” time my body needs for muscle building
and recovery. I do understand that people have lives and other
activities that they don’t want to give up, so it must be kept
to a minimum. It won’t hurt your progress as long as you don’t
over do it. If you find that you are doing more aerobic activity
weight training, that’s overdoing it.

I also don’t recommend it because people tend do it for the
wrong reasons. Many start aerobic activity because they believe
it will help them to lose fat. While that is true, it won’t do
so on a high calorie mass diet. To lose fat, you need to be
eating fewer calories.

12. Don’t program hop

Here’s how it usually happens. You’ve just read about a new
exercise or workout that is supposed to pack on the mass. Now,
even though you had already started another training program a
few weeks ago, you are tired of it and really want to start this
routine instead because it sounds better.

I call these people, “program hoppers”. They are very
enthusiastic when starting a new program, but they never follow
it long enough to actually see any results. They are easily
distracted and love to drop whatever they may be doing to follow
the latest “hot” workout or exercise.

My advice is don’t do it. This is a bad habit that never leads
to a positive outcome. Understand that it takes time for any
program to work. To be successful, you must follow your program
consistently. Yes, there are many different training methods and
interesting routines out there, but you can’t do them all at the
same time and jumping around won’t allow enough time for any of
them to actually be effective for you. Pick one that is focused
on your current goal and stick with it. There will be plenty of
time to try the others later, but NOT NOW.

In Part 3 of this article, I will cover your eating rules and
guidelines to MAKE SURE you know how AND what to eat to build
muscle mass.

Yoga nowadays is very in demand especially the newest free
online free yoga. Yoga practice and exercise can be learned in
school.

There are a lot of yoga schools all over the world. Before, yoga
was only applied and practice in India but now, looks like it
has evolved. Almost all the people in the world know the word
yoga although there are some who don’t have a clear picture of
it. Yoga for the many people is an exercise and a means to
concentrate with the mind and soul.

It is a great advantage that free online yoga was offered to the
people. They say that the web is the easiest way to gain, search
and acquire knowledge. Almost everything is learned from the web
and it is no wonder why the people get hooked on it.

Free online yoga chooses no one in particular. Everyone is a
candidate in learning yoga. All you need to do is to have your
own computer and get hooked on to it.

If you want to learn from the basics, the net has the resources
on how to learn it the easy way. As long as you know how to
understand and read, you are capable of learning yoga.

It is an amazing breakthrough that yoga is taught in the web.
Free online yoga saves you from going to a yoga class. It saves
your time, money and effort. Plus, you can freely do it at home
without any one looking at you if that is what you prefer.

If you want to have the free online yoga, there are some certain
requirements that you need.

Now you will wonder if free online yoga is really advantageous.
If it is, then why are all the people going to schools and
bringing their mats on their backpack if they can acquire it at
home.

To continue reading this article go now to Is Free Online Yoga Safe

You may have had coaches that make you count strokes throughout
the workout, either by mixing it into drill sets, the main set,
or at the end of workout. Some coaches recommend making a habit
of always keeping track of your stroke count. As a coach of
distance swimmers and triathletes, I believe stroke counting is
a necessary part of most swimming workouts.

If you stick with it and do it on a consistent basis, stroke
counting in swimming is an excellent way to increase your DPS
(Distance Per Stroke). The world’s best swimmers are faster than
you because they travel further with each stroke, not because
they are moving their arms faster. Keeping track of the number
of strokes you take per length will allow you to begin to
lengthen out your stroke, as well as add more speed and distance
while keeping your heart rate down and allowing you to save your
energy for later in the swim or race.

The goal should be to bring down your average stroke count per
length. Great swimmers like Alexander Popov or Ian Thorpe may be
able to scoot through the water at record speed while taking 30
strokes per length (50 meters), but this low stroke count does
not have to be your golden number for improving your stroke.
First, determine what your range is. Try to swim most of the
time at the low end of your range or below your lowest stroke
count. Don’t worry about speed at first- you can influence this
later, perhaps as you begin to learn what your “ideal” stroke
count is. Here is an example of a set that can help lengthen
your stroke, as well as build endurance:

50+100+150+200+200+150+100+50 -Take 10-30 seconds between swims
-Count your strokes each length on the way up. -Try to maintain
or lower your stroke count on the way down while keeping the
same pace.

Another fun set that you can play with is free golf. For
example: 6×50’s Free on 1:05. For each 50, count your strokes
AND check your time. Add these 2 numbers together to get your
golf score. Try to lower this score through the set. The tricky
part is, trying to add speed without adding strokes, or
subtracting strokes without sacrificing speed.

Consistently incorporating stroke counting into your workouts
will, over time, help you to swim longer (or “taller”) in the
water, and use less energy to go the same speed or even faster.
And for those that don’t consider swimming to be their strength
in a triathlon, this saved energy is sure to translate into a
better bike and run!

There are thousands and thousands of training techniques,
fitness equipments and experts that tell you how to gain fitness
and what the best ways are to train your body. It’s easy to feel
confused and to spend large amounts of money on things that
later turn out to be disappointments. And then you might never
want to try again.

You don’t have to follow other people’s ideas of fitness and
training. There will always be new trends and fashions in all
aspects of life. To gain fitness, the least important thing is
caring about the latest outfit or expensive training equipment.
The important thing is to ask yourself these few questions: What
makes me feel good? What do I like to do? When am I happy?

Make a personal choice!

After asking yourself these questions you should make your own
choice. You need to find your own personal ways to keeping fit.
If you don’t want to go to the local gym or join the football
club, maybe you prefer putting on some good music and creating a
new dance of your own in your living room a couple of times per
week? Or maybe you’d want to play hide-and-seek in the park with
your next door neighbours every Friday? Let your mood be the
driving force! Discover the feeling of joy and pleasure that
comes with moving your body! The season offers lots of
opportunities: Outdoor activities such as walking, cycling,
swimming and different ball games are fun and easy and mostly
they don’t require large investments. What makes you feel happy?
Don’t ask yourself what others might like. Find your own way!
Have fun! And be brave enough to try new things that may enrich
your life!