Tips to lose weight


There are times when you hit the gym, work hard and still gain weight. Here are some reasons why this phenomenon happens. We have to remember the weight loss requires taking in fewer calories.

Exercise increases our muscle mass. Muscle tissue is much more dense than fat tissue. Therefore, muscle weighs more. So when we step on the scale, we see the dial go up rather than down. The good news is that muscle tissue burns more calories than fat tissue, so having a higher muscle mass is a good thing. Unfortunately, it just doesn’t always look so good on the scale when our goal is weight loss.

  1. Be realistic about how many calories you are burning during a run. Men have more muscle mass, meaning they burn calories at a higher rate than females.
  • Keep an accurate calorie count of everything you ingest. Avoid underestimating the number of calories you are eating or drinking. Track them on an app or keep a daily journal. Count everything you put in your mouth.
  • Stay well hydrated. Dehydration cam mask itself as hunger, so drink plenty of water don’t mistake thirst for hunger.
  • Plan a head. Make a post run recovery meal before your run so its ready to go. Eat immediately. Don’t wait several hours until you are starving because then you are at risk for making poor choices. Have some fruit and a lean protein on hand for refueling quickly. Or use a protein shake if you don’t have an appetite for food. Include 15 to 25 grams of protein post run along with some carbohydrates. This is perfect for appetite control and restoring the body after a run.
  • Keep your house stocked with fresh fruits and vegetables, lean proteins, whole grain and some healthy fats. Keep the empty calories like crackers, cookies, cakes and other high fat/high calories foods out of the house to avoid temptation.
  • Avoid rewarding your exercise habits with food. Make your rewards something other than food. For example treat yourself to a massage or a pedicure after a long run or a tough workout.
  • Have a plan for running. Avoid running the same route and the same distance everyday. You have to establish a fitness base. Don’t be shy on adding some speed work once a week, invite a friend for a run. Explore new trails for a safe run. Increase your weekly mileage by 10 to 20 percent week to minimize your risk of injury. Include a rest week every third or fourth week where you reduce your mileage by 30 percent for some recovery time.
  • Avoid unnecessary calories. Weigh yourself once a week. Your weight will fluctuate during the week. Don’t just look at the number on the scale. Tune in to how you feel and how your clothes fit. Feeling good and fitting in to clothes better is a great motivational tool rather than relying on just the scale.
  • Variety is the spice of life. Our bodies like routine and will adapt quickly to an established schedule. But for weight loss, its better to keep your body challenged. Along with your running try weight training, yoga, swimming or try exercise classes. Keep your body and your mind engaged in your training routine.

Make these healthy habits a lifestyle choice rather than a chore.

Swimming Benefits for your child

Swimming is tons of fun, and we provides extraordinary results — but do you really know all the benefits your child can receive from swimming?

Here are the Top 7 Benefits of Swimming :

1. Development of the whole child

Not only does swimming benefit children physically, but it also improves their development intellectually AND emotionally! The swimmers also displayed more self-discipline and had more self-esteem, which made them more comfortable in social situations. This is why LearnToSwim.PK offers swim lessons to children starting at the age of 3 months and up.424630_453395848017010_1642786766_n

2. Improved development of motor skills

Your little almost-walker cautiously pulls along on the couch, holding on to the table and anything else in his or her path — while you follow along, holding your arms out to prevent any bumps and bruises. Sound familiar? Well, studies conducted at the Norwegian University of Science and Technology by Dr. Hermundur Sigmundsson and his colleagues concluded that the youngest swimmers showcased better balance and grasping techniques. So, maybe your little one starts swim classes and zooms around on land.

3. Enhanced brain development

Kids learn A LOT through touch and the texture of different objects — which is known as tactile sensory development. Research by Dr. Ruth Rice determined that babies make “significant gains in neurological development, weight gain and mental development” from the tactile stimulation of the nerve pathways of the skin — and swimming in water (which has over 600 times the resistance of air) certainly covers that! At Waterworks Aquatics we also utilize a muscle memory form of learning. Our highly trained swim instructors help our swimmers repeatedly practice their movements.

4. Advanced cognitive development

We all want our kids to be the best and brightest. We also want them to have FUN while they’re learning. What a golden experience: Swimming does that! A four-year Early Years Swimming Research Project (with 45 swim schools in Australia, New Zealand and the United States) found that children younger than five who had swim lessons were more advanced in their cognitive AND physical development. Plus, researchers in Melbourne found that kids in the study had higher IQs.

5. Increased memory and learning potential

It turns out that exercise helps a person’s memory, which helps a child’s learning potential — all because exercise increases the neurons in our hippocampus (an area of the brain associated with memory). Art Kramer, with the help of his colleagues at the University of Illinois and the University of Pittsburgh, discovered that people who were more fit had a bigger hippocampus than those who weren’t as fit.

6. Stronger social skills

Want your little one to be independent (or maybe not have to say, “Mom? Mom! MOM!” every two minutes?!)? Swimming helps teach kids how to take turns, listen, share and cooperate. And Dr. Liselott Diem and her colleagues found that kids who had taken swim lessons from two months old to 4 years old could adapt to new social situations more easily because they had more confidence in social settings.

7. Reduced risk of drowning

It’s a scary fact, but the Centers for Disease Control states that children aged 1-4 have the highest drowning rates. But, YOU can help change that: Having your child participate in swimming lessons can reduce the risk of drowning.

Benefits of water exercise

Are you curious about the benefits of water exercise? Ever ask yourself, “Why swim?” Well, look no further! Below are some answers to that question!

Why is exercise IN the water better than OUT of the water?

  • Buoyancy:  This water property allows people to do exercises that are difficult on land.  90 % of your body is buoyant when in the water up to your neck, so you are not hitting the floor as hard as you would on land.  No pounding or jarring!
  • Resistance:  There is continual resistance to every move you make.  The water offers 12% – 14% more resistance than when you exercise on land.  Resistance does not allow for sudden body movements.
  • Cooling Effects:  Water disperses heat more efficiently, so there is less chance of overheating.  The water continuously cools the body.  Exercise in the water is cooler and more comfortable than it is on land.

Why do people exercise in the water?

  • Fitness:  Getting or keeping in shape.  Remember that you cannot just waddle back and expect great results.  Improving your fitness depends on how much energy you use.
  • Therapeutic:  Helping people recover from accidents and sickness.  Combating the aging process.
  • Social:  Meeting and being with other people.  You can talk to others as you water exercise.  Workout facing your partner or side-by-side.  Meet new people, too!
  • Stress Release:  Gives you a chance to just relax and forget about work, problems, and other things.
  • Fun:  Enjoying the diversion.  Water exercise in a playful way and don’t worry about being serious!  Laugh and enjoy it!  Water exercise is fun!

How can water exercise help the participants?

Physical Benefits

  • Improved flexibility and strength
  • Builds up endurance
  • Increases muscular flexibility
  • Muscular balance
  • Heart muscle becomes stronger
  • Improves the physique
  • Increases circulation
  • Rehabilitates muscles
  • Improved ability to control and maintain healthy weight

Social Benefits

  • Have fun
  • Fellowship with other people
  • Enjoyable – even when working hard
  • It is a safe program

Psychological Benefits

  • Helps develop a positive attitude (individually and as a group)
  • Contributes to a feeling of well-being
  • Teaches patience
  • Releases stress and tension
  • Renews energy

What exercise options are there in the water?

  • Water Walking:  Moving forward, backward, and sideward, using regular, short, quick, or long steps, in waist-deep or chest-deep water
  • Water Aerobics:  Full body rhythmic exercises conducted in shallow and/or deep water for 20 minutes or more, designed to provide cardiovascular benefits
  • Water Toning/Strength Toning:  Upper and lower body moves designed to strengthen, firm, and sculpt the muscles by using the resistnace of the water and/or water exercise equipment.
  • Flexibility Training:  Large movements using each body part’s full range of motion, along with full body stretches.
  • Water Therapy & Rehabilitation:  Procedures in the water designed and implemented for special clinical purposes.
  • Water Yoga & Relaxation:  Gentle, easy-flowing moves using the water as a relaxation medium.
  • Deep Water Running:  Simulating land running in the water depth where the feet do not touch the bottom of the pool.  Flotation devices are used.  Various running styles, drills, and methods can be used
  • Wall Exercise (Deep or Shallow):  Using the pool wall for support to isolate various body parts.
  • Water Fitness Products:  Professional products designed and manufactured specifically for water fitness activities – for toning, strengthening, and endurance work.  Such products add variety to the class, motivate students, and create additional resistance and support.
  • Lap Swimming:  If the individual is a proficient swimmer, swimming back and forth using various swimming strokes is a possibility.  However, we suggest that lap swimmers also consider other forms of water exercise in addition to lap swimming

Swimming for Seniors

As people age, regular exercise becomes increasingly critical to maintain fit and healthy bodies. Beyond helping seniors to feel strong and energetic, a consistent schedule of light exercise has several other positive side effects as well – including a reduced risk of injuries and improved mental acuteness.
Along with taking regular walks, swimming is an ideal workout for the aging because it’s low impact and presents a minimal risk of injury. Swimming is also a complete workout, incorporating the entire body and utilizing all muscles groups. Below is a closer look at six of the biggest reasons why swimming is great exercise for seniors.

1. Easy on the Joints
For many seniors, the root cause of those bodily aches and pains comes down to joints. While hitting the treadmill or going for a jog will get heart rate going, you’ll be paying a steep price afterwards if you’re dealing with joint discomfort. With swimming, your body weight is supported by the pool water, which means you can get in a strong, full-body workout without putting painful pressure on the joints in your hip, spine, and knees.

2. Increased Flexibility
Stretching exercises are always the most effective way to maintain good flexibility, but swimming will help to add flexibility – especially in the hips, arms, legs, and neck. Why should seniors care about being flexible? Studies show that with improved flexibility comes reduced back pain, better posture, enhanced muscle coordination, less soreness, and a lower rate of injuries.

3. Toned Muscles
Water is approximately twelve times denser than air, which means that you’re putting every muscle to use every time you move around in the water. Regardless of what type of swimming exercise you are doing, each arm stroke and leg kick functions as a form of resistance training – an excellent way to build muscle strength and tone. When your muscles are toned, you tend to have less flabby skin, which also means you can hold on those good looks well into old age.

4. Reduced Risk of Osteoporosis
One of the changes to the human body that many seniors struggle with has to do with bone density. After the age of 50, a third of women and a fifth of men experience a fracture because of osteoporosis, or chronic reduction in bone quality and density. While bone density naturally decreases with age, the risk of osteoporosis is lowest among those who exercise regularly. By swimming, seniors can better preserve bone density and fight osteoporosis.

5. Heart Health
Swimming is an aerobic exercise, which means that when you swim, you’re helping your heart to become stronger, larger, and more efficient at pumping blood throughout your body. Not only does regular aerobic exercise reduce the risk of coronary heart disease, it actually lowers inflammation by preventing fatty build-ups in the arteries. In old age – and at any age – exercise that keeps our hearts healthy is time and energy well spent.

6. Mental Health
Along with the many physical health benefits to swimming, there are also the mental and psychological benefits that make this an attractive workout for seniors. Studies show that swimming and other exercises can relieve stress and improve mood levels. Furthermore, swimming in public pools or with friends and family creates situations for older adults to be social and avoid feelings of isolation or loneliness.


 What do I need to start swimming ?

 Please come with a towel, swimming costume/trunks, hair tied up/cap. Goggles are optional, but good to have so you can open your eyes and see under water.

Can I learn to swim in a month ?

YES you can learn to swim in a month. Swimming is all about practice. The more you practice the more you learn.

At what age a kid should start swimming ?

The perfect age to start swimming is 3. The sooner you start the easier it is.

Can parents sit and watch their kids class ?

Parents are encouraged to sit and watch the progress of their kid.

How long is the kids class  ?

Kids class is for 30 min.

How long is the adult class ?

Adult class for 60 min.

Do you offer one-to-one lessons?

Yes we do offer one-to-one lessons. Please enquire.

How many children in a class ?

Maximum number of children in a class are 4.  

What is (LTS)  ?

LTS is the complete guide to become a swimmer. At any level you can start and improve you ability to swim. Either you are new to the pool or an experienced swimmer there is always a chance to improve your skills.