Swimming

It's often said swimming is the best exercise you can do. After all, it works your whole body, yet it's gentle on joints, reducing the risk of injury. And you don't need to worry about the smell of hot sweaty armpits afterwards.

But what if you're swimming with your waistline in mind? While it's great for fitness and muscle tone, it's probably not the best choice if weight loss is your main aim."If you want to lose weight, you're better off walking around a pool than swimming in it," Cate says. "That's obviously a bit extreme, but it does make the point. From a fat loss perspective, swimming has some real negatives compared to other forms of exercise."

One of the problems is buoyancy. When you're in the pool, your weight is supported by water, so you don't burn as much energy to move. And the more body fat you have, the more this applies – because fat floats. So someone with more body fat will actually burn fewer kilojoules swimming than someone who is slimmer (all other things being equal). Likewise, a woman's higher proportion of body fat means she will burn fewer kilojoules than a man swimming under the same conditions.

Temperature is another possible issue. Whatever your size or gender, it's usually easier to maintain your normal body temperature during and after a swim, compared to exercising on land, Cate says. This may mean you burn comparatively less fuel, because you don't have to work as hard to maintain your body temperature and keep yourself cool. (But the effect of different water temperatures on fat loss among swimmers has not been thoroughly tested.)

Finally, it is quite likely you will eat more after a swim. Many people notice exercise suppresses their appetite, but there's evidence this is less pronounced if you exercise in water. Again, it's thought changes to body temperature play a role. This might be one reason elite swimmers often have more body fat than their counterparts who exercise on land, Cate says.

All this doesn't mean you can't lose weight swimming, just that it will be more difficult to do so than with most other land-based exercise (except cycling, which like swimming, is not weight-bearing). Tables that compare kilojoules burned per hour for different forms of exercise can be misleading and are not a good guide, Cate says. This is because it's not easy to gauge equivalent intensities of swimming versus, say walking.

But if you enjoy swimming, don't throw in the towel. It is still great exercise and certainly better for fat loss than sitting on the couch. And it's ideal for people with injuries or for those who carry so much weight that they find walking painful.

Using the larger muscles in your legs intensely when you swim as well as your arms, alternating laps where you go as fast as you can with laps where you swim more slowly to catch your breath. Setting personal challenges, such as increasing your time to complete a set number of laps. Trying some other water-based activities like aqua-aerobics, shallow-water walking (aim for ankle to mid-thigh depth) and deep-water running wearing a flotation vest.

Getting your technique right so you can go faster and for longer Improving your fitness (in the pool or elsewhere); the fitter you are, the better you are at burning fat. Managing your appetite; eat only what you need to satisfy your hunger after your swim and plan ahead so you're not tempted by unhealthy choices.

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Jogging in the morning

Jogging is something that many people dread doing, no matter what time of day. It's difficult to become a jogger, if you've never been active before. However, becoming a jogger - specifically a morning jogger has many benefits both physically and mentally. Here are some of the reasons why you should become a morning jogger.

Benefits of Jogging in the Morning

By getting up half an hour earlier and using it for a morning jog, you will actually benefit yourself in a large number of ways. Jogging in the morning, before doing anything else will actually give you more energy throughout the day. This energy boost will help you throughout your entire day because you'll be more focused and get more done than you would have previously before you began jogging.

Jogging in the morning will also help boost your metabolism for the entire day. You'll lose excess pounds and feel healthier. It's also good for your heart and improves your blood circulation.

Jogging in the morning also means better sleep at night. You'll feel more relaxed and be able to sleep through an entire night. If you've been suffering from insomnia, then going for a run each morning may actually help you.

Making a Morning Jog a Routine

Getting up in the morning for a morning jog can be difficult at first. However, consistency is key. Eventually, getting up early for a morning jog will be routine and you won't even have to think about it. In fact, after only two or three weeks, you may actually want to get up for a morning jog.

If you're just starting to pull yourself out of bed in the morning for a jog, there are a few tips. The night before, be sure to pull out your jogging clothes and have them ready. Don't skip days, but don't overdo it. Start by jogging on Mondays, Wednesdays and Fridays. Slowly, after 2 weeks, add one more day to the mix. Each week, add one more day. After a while, you'll be able to get up each morning to jog without question.

Be sure to stretch your leg muscles prior to starting. Even two or three minutes of stretching and a slow walk building up to a power walk, and then finally turning into a jog will benefit you greatly.

Soon, you'll want to get up to jog in the morning. It may sound crazy, but you'll be surprised at how great you feel each morning after you jog. In fact, in my experience once I'm out of bed I start gathering energy and I'm more awake than before I was jogging.

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Surfing in Bali island

The easiest and most beginner friendly beach to try your surfing skills is Kuta beach. The beach is close to the nightlife and tourist center of Legian, hence the beach is always crowded. As a surfing spot, Kuta is very appropriate for beginners. The soft tide and average height of the waves make it a good first step for beginner to try out white water surfing (surfing the waves after they break and roll towards the beach). The good thing here is that there are plenty of lifeguards on the lookout, might you get into trouble (the undertow can get quite strong). Also, it might be a good idea to follow a surfing lesson (just ask one of the surfing dudes renting out boards at Kuta beach). For experts, Kuta beach’s swell will be to easy to defeat.

Canggu beach is slightly more challenging, depending on the tide. Canggu is located close to Seminyak, about 30 minutes from Kuta. Canggu is a popular spot to surf just for everyone, both experienced surfers and beginners surf in Canggu. There is a variety of beach and reef breaks, with a few soft rolling waves that are ideal for beginners and some fast, rippable peaks, for experts. Canggu will be a place to have a relaxing surf with waves that aren’t that extreme (but can get rather fast!). But, when the tide is up, it can be a real challenge even for the professionals. For beginners, Canggu is also a friendly beach. The soft waves and medium tide makes learning how to surf more fun. It’s usually more quiet than in Kuta, there’s a warung that sells some snacks, but that’s about it.

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Diving in Bali island

Bali's dive sites offer great diversity : vertical walls and sand slopes, shipwrecks, limestone shorelines and black, volcanic outcrops, peaceful bays and ripping currents, coral-covered ridges, with both shore- and boat-diving. Expect to see mantas, whale sharks and, from July through October, oceanic sunfish.

Diving safaris are becoming the package of choice for those who want to see more of underwater Bali. These are basically hotel/diving and transport packages. Because you're staying near the dive sites, you can do earlier and later dives and avoid the day-tripping crowds from the tourist areas that pack out popular sites. It also allows you to do more dives each day. Snorkelling is available at Tulamben, Amed, Padang Bai and Pemuteran/Menjangan, so non-diving partners and children can often join day trips and safaris. Here are Bali's 10 best:

1. USAT Liberty

The Liberty shipwreck is considered Bali's most popular dive site. The American ship USAT Liberty was an armed cargo steamship that was torpedoed by the Japanese in 1942. The years under the sea have transformed it to one of Indonesia's most beautiful artificial reefs. Stunning gorgonian sea fans, huge soft coral trees and big-barrel sponges all flourish here. A resident school of big-eyed jacks live on and around the ship and are unafraid of divers, so it's safe to enter the school and have them whirl around you. The ship is also a haven for emperors, batfish, sweetlips and parrotfish.

2. Tulamben drop-off

On the northeast coast, Tulamben Bay receives very plankton-rich waters and, coupled with the fact that the three main dive sites provide totally different physical environments, the bay is a stunning and diverse underwater ecosystem. The black sand in the area brings out the colours of the corals, gorgonians, fish and other marine life. At the south end of the bay, a rocky point falls off sharply underwater to create a deep drop-off where sharks, whale sharks and sunfish have been found.

3. Amed

Amed lies to the south, along the eastern coastline. It was traditionally dependent on salt-panning and fishing, and despite the arrival of tourists it's retained that feeling. There are three main dive sites here; head south to the shipwreck at Lipah fishing village, or a bit further south to the drift dive at Gili Selang, Bali's easternmost point.

4. Lipah shipwreck

This village is tiny and so is the wreck, which can be found at the inner bay drop-off at the north end of Lipah Bay. Divers can take a boat down the coast, or just drive along the winding coast and walk in. It's full of copper sweepers, a batfish school, hard coral growth and waving sea fans, and can be both dived or snorkelled. Go with a good guide, as the currents can come up fast and strong.

5. Gili Tepekong

This big volcanic hump rises out of the water not far from the Candi Dasa shore on the south-east coast. Underwater, the area is covered with Medusa-like heads that vary in size from huge boulders to small sea gardens. They are adorned with blood-red sea fans, tunicates and sponges. In some spots, the competition for space amid the corals is incredible. Other sites include Gili Mimpang and Gili Biaha. Currents are common in this area, but that means pelagic life like big tuna, jacks, sharks and even mola mola come in here.

6. Blue Lagoon

The shallow reefs of Blue Lagoon, near Padang Bai, are used for introductory dives, night dives and long photo excursions. Staghorn coral patch reefs start in only 3m of water. The reef then opens out onto an area with huge coral bommies, soft leather corals and flowing anemones. The area here can be good for macro buffs; there are rumours of a lacey scorpionfish being seen here as well.

7. Napoleon Reef

Named for a large Napoleon wrasse seen here, Napoleon Reef is in the north near Pemuteran. It can be dived deep or shallow, day or night. On the northeast end is the Ikan Warung fish house, bustling with various schools. Golden sea fans and large clumps of cotton-candy coral grow beside other gorgonians along the slope.

8. Menjangen Island

The drop-offs at Menjangan Island can be a real treat. This is the site of a now abandoned guard post that has a broad channel leading to the beach. Expect to be greeted by batfish. The dive offers spectacular corals and many deep crevices and fissures, as well as small caves. Sleeping groupers and wary big-eyed jacks are found in the dark recesses.

9. Crystal Bay

Crystal Bay, on Nusa Penida, is protected and relatively shallow, offering enjoyable conditions for divers of all levels. The bay has two entrances and a large rock sits in the centre. Be careful when diving this central rock, or along the outside edge of the bay, as the current can be strong, sweeping divers out along the outside wall into very tricky diving conditions. When near the drop-off, look for larger creatures, such as molas, eagle rays, dogtooth tuna, sharks and an occasional bumphead wrasse. Schooling surgeonfish are abundant in some spots.

10. Manta Point

Lucky divers may have a close encounter with the manta rays that are known to traverse this dive site. One of the mantas is pure white, a truly unearthly creature. Manta Point is located along the high and rugged cliffs of Nusa Penida, so it's not always easy to get there due to the big swells that sometimes hit, but it's worth it to experience these gentle, graceful creatures.

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Snorkeling in Bali island

The island of Bali in the south Pacific is considered to be one of the best places to relax in the world. Fortunately, Bali is also home to many snorkeling spots with plenty of aquatic life for you to see.

One of the more popular spots for snorkeling in Bali is the area around Padang Bai. Located on the southeastern coast of the island, Padang Bai offers easy access to a number of great snorkeling spots. Take a boat over to Nusa Penida for a chance to see coral and manta rays. Many of the locations around Nusa Penida are a bit deeper, making them popular with scuba divers. Those who want to stay around Padang Bai have plenty of other options. The Blue Lagoon has calm waters and is home to cuttlefish, eels and much more. Bias Tugal and Jepun are other nearby coves with some good snorkeling opportunities.

For a truly unique snorkeling experience, head to Tulamben. The waters surrounding this town are famous as the site of the United States Army Transport Liberty shipwreck. There are many shipwrecks all around the world, but they typically require scuba diving gear to really explore. The Liberty is located in very shallow water, allowing snorkelers to get in on the fun as well. What's more, this area features a black sand bottom along with plenty of marine life, such as stingrays.

While these spots are great, they can become crowded with tourists from time to time due to their popularity and close proximity to the major towns. For those who want a more secluded snorkeling adventure, head out to Menjangen Island. This small isle is just off the northwestern coast of Bali, approximately a 30-minute boat ride from Labuan Lalang or Pemuteran.

Although uninhabited, this island is approved for travelers because it is actually part of Bali Barat National Park. This protected marine park contains more than 100 unique species of coral, so bring your underwater camera to get some truly magnificent shots. You'll also find angel fish, lion fish, surgeon fish, eels and the occasional turtle or two. If you want to snorkel in clear water without too many others around, Menjangen Island is your best bet.

With crystal clear waters, tons of coral and a wide variety of marine life, your Bali cruise is the ultimate chance to go snorkeling and create some great memories for your vacation time.

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