High Intensity Low Impact Workout

Sore knees? Or just low on time?

Let me tell you about the new grueling routine Matt and I have been going through a couple of times a week.


20 Minute Cross Trainer Intervals

Disclosure....
1. I hate the cross trainer
2. Anyone who thinks 30 seconds isn't a long time, has never done a Hiit session
3. You will feel great afterwards, so persevere


We both tend to go through phases when we get sore knees for some reason or another. So this cross trainer work out is easier our joints (I know we sound like pensioners, not twenty somethings).

If you do it for 20 minutes, each round should be between 2-2 1/2 minutes. Train at a medium intensity for 2 minutes and then push your feet forward as fast as possible for the next 30 seconds. Then repeat the whole process.

If you really feel like burning some cals, make the regime 1 1/2 mins medium and 30 seconds intense.

It is worth noticing your RPM when you are pushing yourself to see what you can get up to and then aim to keep it at that each time you go at full throttle.

You will definitely appreciate the next 2 minutes as a  slower pace and you will get off nice and sweaty.

I find doing intervals makes the tedious job of using cardio machines go much faster.

Of course you can apply this to any of the machines, I love doing it on the treadmill but I don't have as much recovery time.


Here is a rough guide (based on my abilities so adapt to suit eg, Matt's RPM is much higher than mine, some people's may be lower)

0 - 2 mins 70 RPM
2 - 2.30 mins 103 RPM
2.30 - 4.30 mins 70 RPM
4.30 - 5 mins 103 RPM
5 - 7 mins 70 RPM
7 - 7.30 mins 103 RPM
7.30 - 9.30 mins 70 RPM
9.30 - 10 mins 103 RPM
10 - 12 mins 70 RPM
12 - 12.30 mins 103 RPM
12.30 - 14.30 mins 70 RPM
14.30 - 15 mins 103 RPM
15 - 17 mins 70 RPM
17 - 17.30 103 RPM
17.30 - 19.30 mins 70 RPM
19.30 - 20 mins 103 RPM

Cool down... or keep going to 30 if you're brave enough.


Let me know if you try it and how you get on.

K x

Holiday Work Outs

I know, I know, I have done it again and left it far too long in between blogs. I had a good excuse though, I had two holidays :)

Two holidays is a lot for one month and the extra eating combined with a lack of exercise can sometimes leave you feeling a tad podgy. This year I took steps to ensure I could minimise the excessive bloat.

The first thing I did, and it sounds very simple and straight forward, but I am sure a good chunk of you will agree, is easier said than done, I wasn't greedy. I went with the mindset that I would have one naughty thing a day. While this wasn't always the case, I did make sure to not have a dessert if I had an ice cream that day, and I tended to have one naughty meal and then tried to eat as best as I could for the other meals.

Generally, breakfast and lunches were healthy, but if a naughty lunch slipped in (cheese toasty I am looking at you) I kept the portions small.

In Sweden we spent all day walking around, so even if there was time for a workout, we certainly did not need it. Our best was 26,000 steps in one day. But in Cyprus, where we lounged and lazed, we had to work out but of course, being on holiday, we didn't want to waste precious tanning time so it had to be quick and effective.

The key was to do it first thing in the morning before it got too hot. I developed a quick (roughly 16 minute) HIIT routine designed to burn fat. I did it when I woke up before I ate to put my body into fat burning mode. Even though I did it at 9am most days while the back garden was still in the shade, it was brutal. The temperature was HOT HOT HOT and I was doing this in 32-35 degrees. Please bare in mind that you should only do what you can in this weather as you don't want to overheat and make yourself ill.

Matt and I also did a couple of 1.5mile runs. Sounds short, but you try running with the sun that hot pounding on your back. The extra sweat made up for the extra miles trust me.

So here is my HIIT Routine: It worked in 30 second stints and followed the same pattern of 30 second cardio burst, 30 second body weight exercise and 30 second rest. At the end of the routine, I rested for a minute and then repeated this two more times totaling 3 sets.

Mountain Climbers: Get on all fours into plank position. Bring your right knee up to your left elbow and then back. Repeat on the other side. Continue this pattern as fast as possible for 30 seconds.

Squats: We all know how to squat! Make sure your knees don't go over your toes and work and getting your bum lower to the ground each time.

Rest 30 seconds.

Burpees: My nemesis. Stand up straight, drop to the floor with your hands flat on the ground and jump your feet backwards. Jump your feet back towards your hands and then come back up and jump. (I did a knee tuck jump here sometimes - jump variation is up to you) And repeat the whole process. Sounds easy enough right? See if you still think that after 10 burpees.

Push Ups: Harder than you think. If you're a beginner, try the easier variation and put your knees on the floor.
Get into plank position and slowly lower your chest to the ground and come back again. Go as slow as you need to, it's better to do a proper push up then 20 half assed ones.

Rest 30 seconds.

Jumping Jacks: These are the fun ones. We all know how to do these. BTW, does anyone know if there is a difference between jumping jacks and star jumps?

Walking Lunges: (Walking part is optional) Lunge your right leg forward bending your left leg until the knee almost touches the floor. Each leg should come to a nice 90 degree angle. Now repeat on the other side. Do this on the spot or get some momentum going forward  to walk.

Rest 30 seconds.

High Knees (or run on the spot if you're tired): Simply run on the spot but try and bring your knee up as high as it will go. If you really push yourself, your heart rate should soar.

Plank: Depending on the floor (I had a hard tiled floor) Put your hands or your elbows flat on the floor, toes balancing out behind you and hold your core tight. 30 Seconds is a piece of cake ;)

If you're not sweating, you're not working hard enough!
Rest for One minute and repeat the whole process at least two more times. Hardcore folk can do 5 sets!

This is made easier with an interval timer. There are plenty of good apps available, the one I use sounds a great load noise every 30 seconds and is literally called IntervalTimer on the Apple App Store.

Of course, this doesn't have to just be a holiday work out. Try it at home when you're short on time. Let me know how you get on!

Whey or "no Whey"!

Supplementation when it comes to exercise is a complicated industry.

Protein powders, creatine, BCAAs, what should everyone be taking? (Definitely not the latter - BCAAs are an unnecessary drain on finances.)

Right now I want to focus on protein powders, these come in a variety of forms, whey (the most popular), hemp, pea.... Generally, people who take whey protein get plenty of the macro nutrient from many other products. So is supplementing protein necessary? The answer could be slightly different for vegans and vegetarians who have to get their protein from sources other than meat but for now let's focus on the carnivores.

As someone who does enjoy a protein shake, this is a tough one for me as I know the answer really is no.

Generally, the average person should aim to eat 46g (women) and 56g (men) of protein per day. Unless they are active individuals, then the recommendation is around 1g protein per kg body weight. This changes slightly the more active you are. For example, those who partake in long distance, high intensity cardio exercises could benefit from upping the intake to 1.3-1.6g per kg body weight and body builders or those who take part in heavy weight training sessions should up it again to 1.6-2g per kg body weight. Again this is all speculative and is very dependent on how truly hard you train.

If you go to the gym and don't really break much of a sweat, don't think you need lots of protein just because you have been exercising. It is also worth mentioning here - that most people think that carbohydrates are the enemy, when in fact, they are our main source of energy and it is carbohydrates which should be taken for recovery as they break down faster and replenish the depleted ATP stores in muscles.

On average, most people are getting enough protein, more than enough in fact, of all the macronutrients, protein is usually the only one that isn't insufficient.

To give you a rough idea, 100g of chicken has approximately 27g of protein, so that isn't even a full chicken breast and that is pretty much half of the recommended daily intake for someone of my size (59kg) who exercises regularly.

One egg has 13g of protein which is about one quarter for me. So if you consider what you eat on a day to day basis - chances are, you're okay on the protein front.

Protein options for vegans and vegetarian are plentiful eg: beans (26g/100g) Chickpeas (19g/100g) nuts (6g/28g), however, these are not necessarily foods that are eaten at each meal - in which case, vegetarian and vegan protein shakes could be an excellent substitute.

I don't want to completely disregard protein shakes. For some people, they are a lean and convenient snack both pre and post work out. If combined with milk then the carbohydrates are also included and the protein can slowly get to work repairing muscles while carbs do the immediate work.

Often, when we come home from the gym my partner and I share a shake to give us some energy while we wait for dinner to cook. Our particular brand has 21g protein per 25g scoop. He has probably two thirds and I have a third. Those 7 grams are unlikely to do me any harm, considering I have just finished at the gym. It is also worth noting, that if I know I have had a protein heavy day, then I don't even have a sip.

Protein should be eaten at every meal, as should fat and carbohydrates to support a healthy, balanced diet.

This week's simple smoothie

This is achievable if you manage the amount of protein. Eg, I might want a smoothie for breakfast, adding a scoop of protein powder helps make it more filling and substantial, and generally more tasty.

So what should we do about protein shakes? I don't think we need to chuck away our latest bag, but I also don't think we need to rely on them daily to help with "gains" (MYTH ALERT) or "repairing muscles". Protein shakes can be a convenient snack or food when necessary and if we have a lower protein intake one day. But generally, natural food based sources win every time, in every aspect not just protein, as you get a full round up of fibre, nutrients and other benefits.

Bye bye excessive exercising!

We have all done it, spent one or two hours switching from cardio machine to cardio machine in the gym in an attempt to erase last night's pack of biscuits.

This past year has taught me a lot in terms of exercise, by no means am I an expert but after two years of religious one hour 30 minute gym sessions, five times a week with no change to my body, I began to feel a little fed up.

A combination of three things turned my plateau around. Weight training with my other half, extensive research and reading on my part, and a friend of mine gaining more and more qualifications as a personal trainer and using me as a guinea pig ahead of new classes such as GRIT.

One way to sum up what I learned this year is - longer doesn't always mean better. I got really fed up of not getting home until 8.30pm and not being able to sit down until I had washed, eaten, washed up and prepped the next day's lunch.

And so the shorter more intense bursts of exercise were born. I realised I didn't need to do cardio every day, in fact, I now only do cardio two to three times a week (two more often than three). And in this last year I have seen a bigger change in my body then I did in three years of mindless rowing and running.

Swimming, running or sprint intervals on the treadmill are my new go to cardio workouts. Swimming, as I have more than likely mentioned before, is very relaxing for me, even at a fast intense pace and running shorter distances has really helped my limbs recover from the damage I was doing constantly pounding the pavements - a marathon runner I am not. 20 minutes of intervals on the treadmill of 30 seconds sprint, 30 seconds jog, really makes me work hard and it has a better after burn affect than jogging for an hour.

I also do weight training a minimum of three times a week, targeting a different area of the body each time e.g. back and shoulders / legs and biceps (routine courtesy of the boyfriend). Sometimes I do a GRIT weight class which targets the whole body and incorporates body weight training too which is probably the most effective of them all.

Strength training is the key to building muscle which in turn burns more calories. But you must make sure your form is right and that you engage your core during every exercise to really feel the benefit and prevent damage. If that means a lighter weight, then that means a lighter weight! Don't let your self-confidence get the better of you, more reps with a lower weight done well will end in much better results than a strained rep with a heavy weight.

I now find myself at the gym for one hour three times a week and fit in two to three 30 minute cardio sessions. I get more time at home to relax, my clothes fit better and I don't have the constant fatigue five mile runs used to bring.

Beach running

When I was on holiday recently, I decided to have a go at running.... on the sand.

I hated it. It was hard and slippy and I couldn't understand why people love it so much.

That was before I had another go on Sunday with Matt.

We went for a weekend away at Filey, East Coast and we stayed in a beautiful house on the cliffs overlooking the beach and sea.

The best holiday village ever

My mum has a caravan a couple of miles down the road so we decided to run to see her. (Did I mention we left the car there the night before during 10th wedding anniversary celebrations involving alcohol).

And do you know, I couldn't have enjoyed it more. The sand was wet, I think that was the key to it. It was more solid but gentle on our joints. It was easy to run on, much better than concrete and the view was spectacular. The sea air really made me feel healthy and I thoroughly enjoyed every minute of it. Even the part where we thought we might get stuck (the tide wasn't very far out).

Not the most flattering photo but evidence that I did it

All in all, as Matt and I share a love of fitness we completely relished in it and it just added to our lovely weekend break together. I think next time we will go further and do it because we want to - not because we have to, which was initially  the case.

It wasn't a long run, only a couple of miles but I couldn't have enjoyed it more. Running with Matt, along the beach, next to the sea. And to top it off, the sun was blaring down. Completely enjoyable. I highly recommend it to any runner.

Just don't do it on loose sand in 30 degree heat, that is miserable! Lesson learned. British beaches are the place to run.

Beautiful

Hot Holiday Bods

When I say hot bods, I mean temperature, because wow was it hot when we tried to keep on top of our fitness levels when we holidayed in Cyprus last week.

It was tough! But, I just wanted to write a post to show how easy it is to tie in a workout without the gym or any equipment.

Myself and my partner Matt, did a couple of shorts run. They were short because it didn't matter what time of day it was, it was sweltering running or not running, especially as we were not accustomed to 30 degree heat.

But, I highly recommend even a short run along the sea front. I personally hate running on the beach but most places have paths along the top of the beach which are ideal to run on. It is so serene and beautiful running alongside the sea. It would make even the most dubious of runners enjoy themselves.

Alternatively - a routine such as my 12 minute workout is perfect for a quick and effective way to get your heart rate up. It can be done anywhere and adapted slightly if needs be.

Incline push ups

That is exactly what we did about half way though our holiday when we had a slightly overcast morning.

The 12 minute workout was our cardio and then we continued to do some body weight exercises. We used what we had to create a good routine. As it was the only day with a bit of cloud we used the opportunity to push ourselves and have a bigger session to feed our craving for the holiday.

We have been looking into a lot of doubles exercises lately and these push up taps were something new. We both loved them. It looks like a simple exercise but it isn't, you can really feel it working your core and balance. It is a great upper body work out.

Push up

Touch

This exercise, in which you both do a standard push up (keeping your body in a straight line) and when you come up, clap your right hands together, return to push up position and repeat but using the left hands.

It targets the chest, triceps and core whilst also testing your balance.

So, as you can see, even for a wannabee slob like myself, there is no excuse to fit in the odd workout here and there while you are on holiday - but please make sure it isn't your soul focus and you do relax. That is what holidays are for after all.

The running bug is back

Just over a year ago I wrote a post  proudly telling you all how pleased I was to have finally run five miles.

I will never forget the sense of achievement I felt as a relatively new runner to have reached that milestone. And that feeling continued for the next few five milers until it just became the norm.

Suddenly I was easily running 10k three times per week. Running makes me so happy, it gives me a sense of freedom and accomplishment.

So you can imagine how miserable and disappointed I have felt with myself these past few months when I let my cardio fall by the wayside.

My strength is at an all time high and I got carried away weight training. I barely looked at any cardio machines in the gym let alone the treadmill. And when I did think "I should go for a run" I was easily swayed against it when I looked out the window and it was dreary and dark. A poor excuse I know - and not the Kirsty I know.

A lot has changed in my life recently though, so I had to do a lot of adapting to do.

I have attempted to go on a few runs recently and not found it too pleasant. To be fair the last four miles I did, I did on a very full stomach after eating out so the stitch which plagued me was nothing but my own greedy fault.

And then a friend of mine who is a gym instructor, asked me to go for a run, and being with her really kept me moving forward. We did 4.5 miles and I felt great. I know I can do more I just let myself believe I couldn't and I got a bit lazy if i'm honest. The warm and comfort of the gym and the free weights had a stronger pull than I realised.

However, it was after this run that I realised, I am still capable of my five and six miles I just have to push myself.

So today, my gym plans were delayed so I didn't think about it I just went. And got to my five miles again. Yes I struggled and there were times I wanted to stop which is the case during most runs but I didn't and I survived.

Yes, I know to a lot of people five and six miles is not a long run but to me it is and I am happy to keep it at that. Extra long runs are saved for special occasions.

So, I learned something from this. It is all about confidence and belief in yourself. I had let myself think I couldn't do it anymore, so I didn't. But as soon as I strapped on my stubborn head (which I am renowned for) I proved to myself I can still do it. And now I have the running bug back I want to keep doing it.

And so I will...

Getting back into the swim of it

I love swimming - I really get into the zone and immerse into a world of my own. 

Over winter I did a lot of swimming and took part in the Aspire Swim Challenge just to encourage me to do more and raise a bit of cash whilst I was at it. But life has overtaken my need to swim lately.

So on Tuesday morning I got myself out of bed early and went for a dip in the pool. It was so refreshing and set me up for the day. 

It felt incredible to glide through the water and it was satisfying to know that my swim stamina had not faltered. I did my usual mile in 35 minutes - which is the average time it usually takes me, so I was definitely pleased.

This is not me haha! Photo taken from @PolaroidGal on Flickr

It has inspired me to get my act together and get back in the pool more often. Swimming is one of the best exercises for your body (particularly mine which likes to break a lot).

It tones and works your entire body and it is low impact but high cardiovascular. Plus the front crawl, which is my chosen stroke, works 48 muscles and burns around 400 calories per hour for someone of my size - depending how slow I go. I tend to do a fast 35 minutes so it is likely it equates to the same amount.

You can't ask for much more! I encourage you all to get out and swim!

12 Minute Work Out

There have been a few occasions lately where like many of you - I have been too busy to get a full work out in. I usually have a routine and that has gone to pot over the past few months.

So I put together a quick work out with a range of all the exercises that I know are the most effective and target the whole body.

It takes approximately 12 minutes so if you have a little more spare time try doing it twice or even three times. I have to warn you though! If you do it properly it is hard and you will sweat!

Let me know how you get on!

Free running

First of all I would like to offer my apologies for the month long hiatus. I have had some personal issues to deal with but I am back!

Throughout all my troubles running has been an escape, a place for me to feel free and lose myself in thought.

Just putting on your trainers and running with no knowledge of how far you might go or where, has been delightful.

Don't think I do that every time, most of the time I know exactly where I am running to, how far and roughly how quickly I can do it. But once in a while I just get out and go. Something I want to start doing with my bike too! Which has been neglected during the cold winter months.

From Alain Limoges on Flikr 

But one thing I really appreciate, is crisp winter sun blaring down while you run. It make's the run so refreshing.

I need it at the moment! I am so sluggish, I have not been eating very well and have had to limit my runs due to my ankle.

I tore the ligament in it last year and I felt it happening again. Something I learned from last year was if you can feel it twinging then rest it. You'll be out longer if you don't. It has been difficult and it does make me feel frumpy not getting my miles in but it is worth the rest. 

I intend on putting in a few miles in the coming days though so it will make me feel better. Tomorrow I am putting on my trainers and going with not a care in the world. 

One thing I have also noticed which is worth mentioning is my pace. I have added an extra minute per mile on to my average speed. This can be attributed to interval training and running with a faster partner. 

Happy running.

Falling off the bandwagon..... again!

It was a spectacular fall.
Let me give you an example. Yesterday I had two slices of cake, didn't eat tea and went to bed scoffing lots of chocolate.
Woke up this morning, knowing I was going out for dinner and cocktails, had a healthy cereal and scoffed lots more chocolate.

Coming back to monster mums I discovered I still had a tin of Roses left from Christmas - sorry waistline!

 I weighed myself and I am three pounds heavier than I want to be.
To be honest, I just haven't been focusing on food lately. I guess it has been a nice break but it is my birthday next week and I want to look my best for a good night out.
I need to gather all my will power and have a strong week which I know I can if there is no temptation in my way... which I strongly believe there may be, in the form of cake! - Birthday cake!
MODERATION - that is key which needs ingraining in my mind!

What is cake without a brew - what is a brew without cake?

But seriously, if I wanted cake I had it, if I wanted to eat a pack of biscuits I did and so on and so forth. The problem is, I always want this stuff so, as one might imagine, I have been a little greedy porker recently!
On the plus side, I have also been nailing the gym and weights! Not so much cardio, I am working on that! So I truly believe that one of those pounds may be muscle. That's what I am going to continue to tell myself anyway.
I'm terrified I'm falling too far off the bandwagon though so I need to focus. 

Get my head in the game! Happy, healthy eating all!

Mind and Body

I am always saying when out on a run either by myself or with others "keep going your mind will quit long before your legs!" - but now I am not so sure.

I hit the road last night eager to run my comfortable five mile route but my legs did not make it an easy or enjoyable one.

Physically and mentally I felt I could keep going but my legs hurt! They felt like they wanted to drop off.

Every runner knows the feeling, when your legs feel heavy and like they're dragging.

It was awful.

The worst part was knowing I could do it. I pushed myself and didn't stop but all the way I was cursing myself for that stupid phrase - I now know why others hate me when I shout it at them!

I do still stand by it, your mind is weaker than your body but I have at least now learnt there are exceptions and this was one of them!

After a week off from running I think my body will be in tip top shape ready for a nice big jog!

Happy running!

Festive feasting and running with Rudolph

Okay, so I didn't exactly go running with Rudolph - what can I say I am a sucker for alliteration - but I did go running on Christmas day.

So what? I had this to burn off....

I also had a shiny new high vis jacket I just had to try out, not that it was needed in the blinding, winter sun. Yep it was one of those glorious days today in ye ole' Yorkshire.

All I wanted for Christmas (sad I know) was a high vis jacket, now the nights come early and it is dark for what seems like 24 hours of the day, I have been putting my life on the line to pound the pavements.

Yes, high vis and sunglasses combination, and what?!

I have been sticking to the streets to run on an evening purely because the tracks are too scary in the dark! Haha.
But most of my running clothes and jackets are black, some maybe with a splash of bright colour but not enough to ensure my safety. Now I am more eager to get out and run a couple of times per week.
I haven't run to often lately, I have been a bit under the weather but I will not let it beat me!
So I slipped on my trainers and off I went this morning to burn up an appetite ready for my Christmas dinner.

What a bright and beautiful run 

And what a great, refreshing run it was. I felt so much better for it and I love taking in the fresh air of the Yorkshire countryside. And as we all know, this is one of my most favourite routes.

Merry Christmas, Happy New Year and good running!

Autumn attire

Looking outside the sun was blaring, the sky was clear and it was a crisp autumn day.
The attraction to get outside and run was captivating me.
So I put on my usual three quarter leggings and vest top. With the nights being so dark now, Saturday mornings are the best time to get out for a long run.
But, as I found pretty much as soon as I opened the door, the weather was deceptful.
What do you wear at this time of year?
Last week it looked bleak and cold so I put on my running jumper and felt like I was dying from heat stroke.
This week I thought my arms and fingers would fall off from frost bite.
It is that awkward time of year. Visually, it is amazing to run in this weather but physically, I just cannot seem to get it right.
Covering my body up makes me feel too hot but as soon as I show some skin it is brutal.
What do you wear at this time of year?
When I covered up I wore long leggings and a running jumper, when I tried again I had three quarters and a t-shirt.
How about long sleeves and short leggings or long leggings and short sleeves? I tried that today at my local Park Run (which was fantastic btw - i'll fill you in lower down).
I wore three quarter leggings and a sweat resistant running jumper and it seemed to be the key.
Don't get me wrong I still got a sweat on, but who doesn't when running, especially at a faster than normal pace.
But I felt neither freezing or boiling. I think I found the balance.
I give it one or two more weeks and it may be time to start wrapping up head to toe, winter has come thick and fast. The dark nights mean running is limited for a small woman like myself.
So I will get out and appreciate the crisp fresh surroundings while I can.
Before the heavy down pours literally rain on my parade.

Park Run
I have really started to love this weekly event. I have run on it a couple of times and volunteered there now. If I run alone I always run 10k or a minimum of five miles, By no stretch of the imagination am I a long distance runner but as someone who tends to run well over 5k (the distance of Park Run), the shorter course is actually more challenging for me.
It takes me about 2.5k to get comfortable running but by the time I have settled into the rhythm I know that I am almost finished. So I have to push to run as fast as possible for my final lap so I can get a good PB. The shorter distances are more about speed for me. I always want to push.
Today, I got a place near to the front and did not let myself plod along at my long distance pace.
I said my aim was to get into the top 50 and run it in 25 minutes. I thought it might take a little longer to get there, however today I proved it is possible sooner rather than later.
I came 68/177 so I am getting closer and I did it in 25.09. And the only way is up!

Jumping in at the deep end

I have not been swimming for a long time. Life just got in the way - as it does.
So when I got back in the pool it was like I fell in love all over again.
I personally enjoy swimming first thing on a morning. It is refreshing and really wakes me up.
I was surprised at how easily I just got back into the swing of it.
A mile every Tuesday morning really does help me with virtually everything.
It clears my head and relaxes me. When I'm having a tough time with work, as I have been lately, it is great for de-stressing. It also helps improve my running by regulating my breathing pattern as well as strengthening my entire body.

Not the most flattering photo but I spent most of my holiday in Cyprus in the water. I'm at my happiest in the blue stuff.

I hope I don't ever have to miss so many weeks of swimming again because I almost forgot how much I loved it.
I recommend it to all fitness fanatics. It helps improve your cardio and nurtures your muscles helping to reduce the risk of injury.
Gliding through the water on a morning is so therapeutic. I wake up extra early so I can get in as soon as the pool opens and for the first five minutes it is just me and the water and it is so peaceful.
Just writing this is making me want to take the plunge again.