Swimming Tips

swimming tips


Swimming Tips that you can add to your Cardio Training, is about learning the benefits that Swimming has to offer and using them to your advantage.

Swimming can be a great alternative to your normal Cardio Training, especially during the warmer months.

And the best part is you can cool off and still get a great workout.

WHAT ARE THE BENEFITS ASSOCIATED WITH SWIMMING?

  • The water supports your body weight so it is non-weight bearing on your joints. Ideal for the over-weight or elderly.
  • Is an excellent form of Cardio Training as it involves the use of Major Muscle Groups throughout your body.
  • The water temperature can aid in keeping you cooler while you train.
  • Aids in injury recovery, the buoyancy allows for the muscles and joints to work through a full range of motion under far less strain than performing land based training.
  • Adds a resistance to simple activities like walking for instance. When you walk through water its density forces you to push harder. This is why Water Aerobics is so effective.



  • HOW DO YOU GET STARTED?

    If you cannot swim or are unsure of the correct techniques (strokes) involved it would be a great idea to take some Swimming Lessons. You will learn the essentials for correct breathing and the movements necessary for efficient swimming strokes.

    The incorporation and correct use of floatation devices, which will assist in training and perfecting different aspects of your stroke. This will also assist you in becoming increasingly familiar with Water as a training environment and all under the expert tuition of an experienced instructor.

    Perhaps you can already swim but find it more demanding than you first imagined. You can start out with a kick board and concentrate on your kicking and this will still aid in utilizing a major muscle group. It will not take long for you to build up your fitness levels and you can then easily concentrate on a certain amount of laps, maybe five, then take a break. Continue with another five and take a break, gradually building up your endurance to the point where you are swimming laps effortlessly.




    SWIMMING TIPS

    Swimming Tip #1

  • Swimming is no different to other forms of Cardio Training and to keep improving you have to change your approach. Alter your intensity by changing your stroke rate or alternatively change to a different stroke style (freestyle to backstroke).
  • Swimming Tip #2

  • Warm up before you enter the pool, stretch your arms, chest, back and legs
  • Swimming Tip #3

  • Try some Interval training to increase your stamina. Lift your pace up the pool and an easy pace on the return lap
  • Swimming Tip #4

  • Never swim aimlessly lap after lap. Concentrate on your technique, as you cannot see yourself swimming you’ll have to imagine each stroke and feel your positioning. Keep your mind on the job.
  • Swimming Tip #5

  • Try a technique where for a lap you only use one arm, on the next lap you change to your other arm. Then on the third lap return to both arms, then rest. You can repeat this for as long as you’re able.
  • Swimming Tip #6

  • Do not swim if you’re feeling ill. Your body needs rest to fight the illness and water can be the ideal environment to spread germs.
  • Swimming Tip #7

  • Alternate between an emphasis on your arms, then your legs on each lap of the pool



  • WHERE IS THE BEST PLACE TO SWIM?

    This may seem a simple question, “Where is the best place to swim”? Did I hear you say “In the water”. Well that’s correct but which water? You can have natural open water like lakes or the ocean and then there is more accepted swimming pools (commercial or home).Each of these has its challenges and advantages. Let’s look at each and see what they have to offer.

  • Open Water Swimming is the most challenging and dangerous of these options. There are weather conditions, variable water temperatures and numerous hazards to take into account. Swimming in the open ocean for example is very strenuous. Waves, wind and currents to contend with as well as the fact that you have to continually sight your direction as there is no black line for you to follow and you need to stay on course.

    The advantage of Open Water Swimming is uninterrupted distance, to swim or race 1500m, 5, 10 or 25 kilometres is testing and also rewarding. This form of swimming is only recommended for the very experienced, due to its high demands both physically and mentally.

  • Recreational Swimming Pools offer the most traditional place to swim for either training or simple recreation. These venues offer a safe environment where the pools are supervised and in most cases heated. This allows for all year access no matter the temperature.These venues cater for all levels and the pools are usually segregated to allow for training in one area where laps can be swum and lessons or other activities situated in another section of the pool.

    You can use different devices to assist in your training such as Swim fins, Pull buoys and Kick boards. You can also access instruction to learn different strokes correctly and refine your technique.

  • Swimming pools in the home are not usually looked upon as an avenue for Cardio Training. But the good news these days is that you can turn your pool into your own Water Training Facility. You can use an apparatus called a “Swim Belt”. You wear this around your waist and it is attached to a length of cord. This cord is anchored outside of the pool so you can commence swimming and basically stay in the same spot. It turns your pool into an endless stretch of water.

    With this device you can start out slowly and build up from 5, 10, 15, 20 minutes at a time, all without leaving your home. You can add in swim gloves and fins to alter the intensity. If you have enough length in your pool you could use a Pull buoy to increase the difficulty or another alternative is to simply kick against the edge

    Your home pool is also an excellent place for Water Aerobics. You can easily take advantage of the buoyancy and density of the water to accomplish some great and challenging Cardio Training.



  • Click here for any additional information on Swimming Equipment in ”Fitness Gear”



    As I am not a qualified swimming coach or instructor, I will not recommend a certain swimming stroke over another or advise on the techniques involved. If you are unsure about the correct technique, even for a basic freestyle stroke, I strongly suggest that you obtain some professional instruction, as this will save you from frustration and wasted energy.

    What I will recommend to you is that when incorporated into your Cardio Training either as a change to your usual training or introduced into a Cross Training alternative, Swimming offers a workout that will pay dividends with increased fitness and well being that you’ll definitely enjoy.

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