$Swimming is a healthy activity with both physical & mental benefits. Increase your fitness with water exercise, be it lap swimming or water aerobics; besides the benefits to your heart, lungs, and muscles, you will feel better about yourself.
Take a break from your hectic daily schedule and enjoy playing at the beach on a hot summer day. Being able to swim also enhances your enjoyment of other recreational activities like scuba diving, sailing, or rafting, even going to the beach.
Swimming is probably the most nearly perfect form of exercise. It is non-weight bearing and imposes no stress on the bones and joints. #It improves cardiovascular conditioning.
It is an effective weight-control exercise — one hour of swimming burns about as many calories as running six miles in one hour. And it is a form of meditation that helps calm the nerves.
Swimming also uses most of the major muscle groups and strengthens both the upper and lower body. Here you know about Best Diet Plan For Weight Loss.
Be aware of the depth of the water and any potential hazards before going in. Know where the pool ladder and steps are.
When swimming in the ocean or lakes, watch for rocks, pollution, currents, and sudden changes in water temperature. Never swim alone, regardless of your skill level.
Since pool chemicals can irritate and dry the skin, shower immediately after swimming and apply moisturizing lotion.
As you swim, think about a straight line from head to hips to legs. All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water.
The timing of your breathing affects your alignment and also, to some extent, the path of your arms. Here you know about How much water to drink to lose weight.
Keep your head straight down as you swim; roll your body both ways, even if you only breathe on one side; don’t ever kick or you will tire out your legs.
Alternate different strokes within the same workout to reduce boredom and work for different muscle groups.
Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient and will help relieve muscle soreness.
After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by 2 minutes every third session. Then add in a set of 10 sprints of about 50 yards each. Rest for about 30 seconds in between sprints.
Do a total-body conditioning program. It is extremely important to strengthen the rotator cuff muscles to keep the shoulder joint tight.
So make shoulder-strengthening exercises part of your regular workout routine. Free weights allow you to isolate the rotator cuff muscles better than exercise machines.
Pool running workout
Now that my kiddos are at an age where, apparently, their energy is never-ending, I am thankful they can swim about with their floaties (by my side, of course) on the deep end of the pool.
I take advantage of this time to do some pool running and have them chase after me. We are all exhausted at the end, and best of all, when they go down for bedtime, they sleep straight through the night till morning (insert evil Mommy laugh!).
If you do not know why running the pool is good for you, read this article.
I’ve been doing the following workouts for the past few weeks and I can already notice an improvement in my form and length of time I can actually pool run.
Running pools can be added to training as part of your pool workout; You can start with the first swimming routine, then walk on your pool.
For triathletes this is a good combination not just for convenience, but because it also stimulates the swimming to bike/run transition without actually getting out of the water.
Super refreshing during summertime. Even more so if you end the workout with these summer smoothies!
Swimming for beginners
If you are new to running the pool, then I advise you to go to the deepest end of the pool and you buy a flotation belt or vest. Optional equipment includes water running shoes (there IS such a thing!) and some waterproof mp3 player.
The most important thing you can do is maintain good form. As with any workout, the form is key. Maintain your body upright and move your arms and legs just as if you were running on land. Please do not, and I repeat, DO NOT swerve your legs off to the sides as this can put unwanted strain on your knees and muscles.
Speed is not key here, it is completely irrelevant. Moving forward is not the goal either, running form is your goal.
You will see in the workout given below that I tell you “sprint”, that means that the effort should be difficult and you should be pumping your arms. The equivalent of what you are doing on land, but in water.
In some cases you are doing the distance, as you get used to doing pool runs, you will improve your vertical motion in water. It is a bit tricky at first!
Here I am doing a couple of pool run workouts for the past few weeks. Note that some include a pre-swimming routine while others are only pool runs.
I try to rotate the workout, though I agree that I look forward to doing Pool Run Workout 1. I find it fun, and I like the challenge of time more so than going the distance.
As with any exercise, I’m a huge fan of stretching before and after my workouts, so give some of these a try.
Swimming classes Join If you have any questions in your mind?
Exercise Disclaimer In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.
So there you have some of my favorite swim and pool run workouts that I will continue to do this summer. Give them a try! Make sure you are working hard, even if you’re in the water and feeling oh-so-refreshed, you should come out sweating and feeling tired.
These are great as a cross-training alternative if you have a running (on land) injury or simply want to change it up.
Do not forget to stretch, and of course, fuel with a protein shake after your workout!
Drink lots of fluid before and after your workout. It’s easy to become dehydrated, even during water workouts.
It’s getting hot! 5 Great ways to exercise in water: Swimming
I’m not sure if I’ve mentioned it before, but I do not love running. However, I liked it, now that I can manage to run 10 km / five in the morning every week.
Somebody give me a high five, please! This is already 30C here in Barcelona, that’s why 86F and dip in the water really need to cool this gall, so I talked to a straight friend and told me why the runners can benefit from swimming.
Even if you like your feet on the dry ground, then consider swimming for some great cross-training.
The more I listened to my friend, the more I realized that swimming is an excellent form of exercise. Floating not only benefits the body and mind, but it is a great way to break your legs properly with the high impact of running.
It is also an ideal form of active recovery and to boost it, it increases endurance and oxygen efficiency! If you are recovering from running injuries, this is a great way to keep your fitness during your recovery period, because of the resistance of waterworks hard without tension or impact on the ground which is experienced on the ground…
There are various movement patterns in swimming that allow you to concentrate on the neglected muscle groups, for example, your upper body.
In addition to the specific movements, you can also use the device, such as pull boo, which focus even more on these muscles.
A [pull boy (http://www.speedo.co.uk/news-tips-techniques/how-use-pullbuoy) is a temporary type of device that allows you to work specifically on your arms and back is. This is called bridge boy because it is a bounce that you pull! go figure!!!
Getting Start Water Exercise
There are so many options for water exercise! Here is a list of some of the options available to you.
The length of swimming for a certain period using different styles of swimming (freestyle, breaststroke, butterfly or backstroke)
Water yoga and relaxation
Easy flowing trick by using water as a relaxing flow
Deep running water/pool running
Using flotation equipment in deep water, you emulate the running ground; Your feet do not touch under the pool.
It is done in waist-deep or chest-deep water. You can move forward and backward, using regular, short/long steps.
The upper and lower body exercises are designed to strengthen muscles and make a sculpture using water resistance or water exercise equipment.
In recent weeks, I have focused on lap swimming and running the pool and I have felt neglect given to some muscles. So since I can point out the muscles that hurt the post-workout, here are the types of strokes and the main muscles used with each.
Types of strokes and muscles Used
This is a great shock for those of you who prefer to swim at a faster pace because it generates the most force of any stroke. The main muscles used in freestyle strokes are chest and lathes.
This is my favorite! This requires coordination and skill because you have to move your lower and upper body into sync.
However, this stroke is not usually done at great speed, so it is better for overall power generation and cardiovascular exercise. Its focus is on shoulders, chest, and arms.
So far the hardest and most intense of all strokes and the most difficult to master. One terrible advantage is that it kicks in to burn fat in high gear!
It enhances your metabolism and is perfect for interval training sessions. You will most definitely work on your chest, shoulders and your back muscles.
Like you are sleeping in the water! No, not really, but it is at least intensive of all strokes and best for recovery. As the name implies, the main muscles used are your back/latitude and your hamstrings.
In the case of pool running, I have to say that this was a bit difficult at first but there was a great cross-training option. First of all, it is important to choose the right floating device !!!
Before you start but I have to tell you that I do not recommend this type of workout for any person with Hip Flexer injury, because it can increase with increasing resistance to water because you bring your feet up.
Well, here’s my big impression here that you can swim. It’s not like a bicycle class, where you do not need to know how to ride a bicycle, in this case, I know for all of you how it comes to swimming before running in deep water.
After telling all those things, here are some tips and tricks for giving a positive experience to your first pool.
Go to Deep End – it’s right.
In the very deep, you do not want to touch the bottom of the pool, which takes me to the next point.
Different types of floating devices are available from belt to vest. If you are making a start, like me, then I got the vest to provide better floatation (though there might be some cell) and allow me to give a better shape.
I have been told that I will soon feel comfortable going to graduate for a water belt or maybe go straight to the pool without a belt. Super challenging !!!
Your body should be as long as possible in the water. Avoid inclination towards the chest, your hands and feet should pump like a piston. Just like you would be out of water.
So really it is. For now, I’m focusing on running, as I am doing for the time being on the ground, so I am running in my water for 20 minutes.
As the progress of the week, I will write about some great pool running workouts. For now, go to your nearest pool and try the pool, you will see a profit in your land run.
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