How do I improve my swim / bike time in the triathlon?

I will be doing my 3rd international (olympic) distance triathlon in Chicago next month. I'm a 15 time marathon runner, so I believe i have the endurance to finish. However, swimming and cycling have always been my weakest events. I always come in last place (~55 minutes) for the 1 mile swim because i don't know how to swim any faster. I also end up toward the end of the pack for the 25 mile bike ride (~1 hour, 40 minutes) because I don't know how to pedal faster. I don't have time for a trainer and I've already decided that this will be my last triathlon. Can anyone offer tips on how to improve my swim and bike times, so that I end my triathlon career on a high note? (P.S. My first triathlon was at 3:30, my second was at 3:55). Thanks!

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Aerobic exercise is one of the keys to significant and lasting weight loss. If you are knew to exercise, you should start out slow with a low impact cardio machine such as the stationary bike or the rowing machine.

If you are a little more advanced in your exercise and want to jump start your weight loss you should choose aerobic exercises that burn more calories in a shorter amount of time. Taking a high intensity cardio class is a great way to burn a lot of calories (700+ an hour) and to stay motivated. Joining a local gym will be one of the best ways to find classes and machines that will help you to lose weight quickly.

Running on the treadmill or moving on the elliptical machine are both proven ways to burn a lot of calories in a shorter amount of time. The elliptical machine is low impact and will get your heart rate up while helping you to shed pounds.

If you do not have access to a gym membership consider renting or buying exercise DVDs that are similar to group gym classes such as kick boxing or high impact dancing. You could also invest in a great pair of running shoes and take to running on your road or at your local park. You could also run on a track at your local public school or run up and down stairs for the best cardio workout.

To see results you will need to exercise at least four to five times a week doing at least 45 minutes of cardio. If you want quicker results consider adding strength training to your regime. You should start seeing results in about four weeks.

If you want to see results faster than four weeks you will need to alter your diet as well. Simply exercising is half the battle for permanent and fast weight loss. Many diet programs only set you up to fail, that is why as a personal trainer I recommend a program that is easy and fail proof such as The Day Off Diet.

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Aerobic Exercise – An Activity That Benefits All Ages

My girlfriend and I are preparing to go on a hiking trip to Glacier National Park. We are going to alternate between some camping and some staying at various small hotels and inns. I have been involved with doing some aerobic exercise my whole life, either by walking or biking. When I told my husband the plans to go on a hiking trip with my friend he laughed it away. He does not think either one of us will have enough stamina to last two days, let alone a full-length hiking trip. I told my friend about my husband’s disbelieving reaction. She is in shape, but does not consistently do any aerobic exercise. She took this as a challenge.

She started looking into the best aerobic exercise to prepare for our trip. I tried calling her during our lunch breaks, but could never find her at her desk because she was out walking. Two evenings a week she went to aerobic exercise classes. I went over to her apartment and found three DVDs on various aerobic exercise programs. The woman is obsessed. We discussed that when we first planned the trip we were going to hike for short distances each day to take in the beautiful surroundings, now she was looking at this as an aerobic exercise challenge! She told me that I better start pushing myself more to build up my strength so that I would be able to keep up with her.

I went home and told my husband that I feared our relaxing; get in touch with nature trip is going to turn into a triathlon. He thinks this situation is quite humorous. At least my friend is improving her health with the aerobic exercise, but I was really not planning on having to run up a hiking path. I purchased an aerobic exercise tape for my walkman and started pushing myself more.

The first few walks I worked harder trying to vent out my energy of frustrations towards my friend and husband, but as my stamina improved and my lung capacity expanded I found I was actually enjoying this higher level of aerobic exercise. When I went shopping for clothes for the trip I found that I had been slimmer by a full pant size! My clothes at home looked looser also. I told my husband that this was my sweet revenge for his challenge, a whole new wardrobe. He does not raise any objections because he thinks I look greater than ever.

As the date of our trip appro
1000
aches we are getting more and more excited about going on our adventure. Both of us look and feel better since we increased our aerobic exercise. If you hear about two women racing around the hiking trials in Glacier National Park, I am one of them.

By: Mike F. Prince

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Begin a Cardiac Rehabilitation Program For a Heart Healthy Lifestyle
 by: Maggie Lichtenberg

Two months after my open-heart surgery, through my cardiologist’s referral, I was cleared to begin a physician-sponsored cardiac rehabilitation program – a program of exercise and risk-factor education for individuals recovering from serious heart procedures and heart disease.

Some patients are healed enough to begin sooner, some later. The gym facility where I live in Santa Fe, NM, called the Center for Living Well, is spaciously housed in the basement of our one hospital. In the last thirty years, thousands of cardiac rehabilitation programs have sprung up far and wide in the U.S. alone, all featuring similar characteristics.

In my book, The Open Heart Companion: Preparation and Guidance for Open-Heart Surgery Recovery (Open Heart Publishing, 2006) I advise, “systematically increase your walking every day, to the point where you can visualize and look forward to the strength retraining and aerobic stamina offered in a good cardiac rehabilitation program. Once your doctor finally approves you for cardiac rehab, you will discover what may be a new experience, or the reawakening of an old pleasure — going to the gym!”

Beginning a cardiac rehabilitation program is truly an exciting moment. I was finally up to moving my body for real. I knew I had made tangible progress or I wouldn’t be there. I was assigned an exercise physiologist, or case manager. After a general orientation (completing a detailed questionnaire, learning to take my pulse, oxygen usage and rhythm monitoring guidelines) I was given a personal exercise worksheet. Preferably three times a week for one hour, I was to track my gentle progress forward in a customized program — using the treadmill, bike, stairs, UBE machine (aerobic ergometer), and so on. Adding weight training to the regimen was to come later, at the discretion of my case manager. In addition, numerous classes (stretching, therabands, free weights) and support groups (smoking cessation, stress management, osteoporosis and diet education) were all available in the package. Once a month there was an “Ask the Cardiologist” Q&A hosted by one of the New Mexico Heart Institute cardiologists. Most of all, the staff were caring, devoted, highly attentive, good-humored professionals. There was a palpable air of camaraderie and developing friendships that evolved into a memorable support group experience for me.

I was accepted into the program provided I agreed to wear a wireless heart monitor during exercise. What a good thing! My heart was still ricocheting in and out of irregular rhythm (atrial fibrillation). There was always someone at a computer screen monitoring my rhythm. If, as is more likely with exertion, my a-fib returned, even if I didn’t notice, a nurse or exercise physiologist would check in with me. How was I feeling? Did I feel lightheaded? Did I need to slow down? Maybe end my session for the day? Your pulse is x, let’s check your blood pressure.… Since a patient’s inclination may be to push through (my common approach in the past), the permission to simply stop, give yourself a break, can be welcome. I felt completely taken care of. With so many dedicated professionals around me, and the new friends I was making, I could never run too far into trouble. Although physically challenging at times, the cardiac rehab environment made for a positive, confidence-returning experience.

In the book, Heart Attack: Advice for Patients by Patients (Yale University Press, 2002), most of the eleven contributors go out of their way to rave about their cardiac rehab program experience. “The highlight of my dayŔ, “I credit the program with getting my life back on trackŔ, “I’ve been a member now for ten years and I know it is keeping me healthyŔ, “My wife is now in the program with me. We’ve made some great friends….” The social and emotional support received can be priceless. Rather than returning to one’s previous gym or yoga class, many heart patients take advantage of ongoing membership in their cardio-directed program.

Copyright (C) 2006 Maggie Lichtenberg. All Rights Reserved

About The Author

Maggie Lichtenberg, PCC, a recent open-heart surgery thriver, is an open heart coach to heart patients and their loved ones, a professional speaker, and frequently published author. To subscribe to her free online newsletter, Heart To Heart, send a blank email message to HeartToHeart-On@zines.webvalence.com. To learn more about Maggie’s free phone support group and other programs go to http://www.openheartcoach.com. Article is free to reprint as long as author’s bio remains intact.

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Ok so you might find the next few links interesting. These are from around the web, just random snippets that I’ve picked up in my reading, but I found some very cool information in them. You might too. Here goes…

Beginning Aerobic Exercise With A Treadmill For Weight Loss

You can use the exercise bike or treadmill at any time – you could even use one in your living room while reading a book or listening to a book on CD. Another benefit of an exercise machine, is that you will see that item as a daily …

The ‘Love You’ Pursuit: Zach’s Duathlon Training Schedule

Tuesday (total 2.5 hours) am: Run (60 mins) [aerobic run] pm: Bike (90 mins) [bike w/ intensity] Wednesday (total 2 hours) pm: Bike (2 hours)[hilly] Thursday (total 1.5 hours) pm: Run(or Swim) (90 mins) [most intense run day] …

Fast Weight Loss – Best Simple Aerobic Exercises to Speed up Your …

… or air pollution then buy a stationary bike so you can biking while watching TV at home. Rope Skipping; rope skipping is simple, can be done anytime, less time
fef
consuming and energy consuming than more complicated aerobic movement. …

Hope you enjoy the read as much as I did and please if you have something to say, use the comments form below to let everyone know your thoughts.

Have a great day!

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So, you have decided that you want to get healthier. This is a great decision. You probably already know that aerobic exercises are the way to get healthier and fitter fast. Just as you probably already know that regular aerobics can help you maintain your weight loss and stay trimmer. What you may not know is that by joining an aerobics class you are likely to receive far more benefits by joining a class than just performing aerobic exercises by yourself. Although, any exercise is better than no exercise at all.

At an aerobics class, you will have an instructor. You will be taught all about aerobics, what they can do for you, how they work and why aerobics are so important. The instructor will teach you the fundamental types of aerobics that you need to be doing to target the specific areas of your body. You may not know the different moves yet, the instructor can teach you. You will also be taught how to move from one type of aerobics to another. Another great thing about learning aerobics from an instructor, especially if they are good at what they do, is you will be good at aerobics too.

Another beneficial thing to an aerobics class, other than simply teaching you aerobic exercises, is they give you motivation, and incentive, too. The hardest part about taking any form of exercise is the actual doing of it, be it riding your bike, jogging, or whatever else you are doing for exercise. By joining an aerobics class, you are actually scheduling your exercise in advance. You can mark your classes on your calendar. This is like saying that these times are the times when you will be going to your aerobics class and you will have to go. I can hear you saying: “I can schedule my exercise anyway”. This is true. However, you will be amongst other people, your friends and exercise colleagues. This is a far more positive attitude to attribute to yourself. With a positive attitude, you are more likely to gain benefits from your aerobic exercise.

If you have any lack of motivation, for any reason, then trying to work out on your own just might not be the right thing to do, so joining an aerobics class is probably the best way to get ahead. Very often, just marking down your aerobics session on your calendar or diary is just what it takes to make you more likely to go.