Swimming is a vital skill, but in addition, it is also a highly effective training for the whole body, which increases aerobic potential and endurance. This is a win-win option!
Author: Shannon Clarke
Since mankind has learned to swim, several postulates have become apparent: to stay afloat, it takes a lot of energy, the body has to move in unknown ways, using unfamiliar muscles. In addition, you need a strong motivation! What problem can be more urgent than the choice between the need to sail or, otherwise, drown?
Swimming is needed for people to survive floods, cross rivers and escape from a shipwreck. Such catastrophes can be prevented, but this rarely gives such pleasant physical results. Floating, a person gains benefits that help to survive – more muscle, higher endurance, significant calorie burning – all in a safe pool environment.
All you need to know is:
- what groups of muscles work at this or that style of swimming
If you still think that swimming is not for you, then before we move on to a detailed discussion, remember that by nature, swimming is an unstressed sport. This means that it is great for people suffering from joint pain. If your knees, back or ankles hurt, swimming will allow you to do cardio without affecting old injuries.
Different types of swimming require the participation of different muscle groups, so to get the best results, change the styles. Remember that your most unloved style can bring the greatest benefit.
Perhaps it involves working weak muscles, helping you overcome the imbalance of muscle groups.
Krol on the chest is perfect for those who like to swim quickly, because when using it the body generates a lot of strength.
When swimming with this style, the muscles of the chest, the latissimus and other muscles of the back play a decisive role.
Since this exercise requires rapid movement of the hands moving above the head and then down the sides of the body, you will increase the potential of your rapidly contracting muscle fibers, which leads to increased speed and power.
Swimming on the back is a less intense form of swimming than a crotch on the chest or breaststroke. If you swim during the recovery period between intensive training in the gym, then this style should be used.
It's not a secret for anyone that this kind of strengthens the back. It is the latissimus muscles of the back that cause your hands to move under water, and then back out again.
Due to the position on the back, the muscles of the hamstrings are more intensively involved in the work. This muscular group forces the body to move forward with the help of moving the legs up and down, which help move forward.
The brass requires good preparation and coordination. The upper and lower parts of your body must move in synchronous mode. However, when navigating this style, it usually does not manage to get a high speed, so it is best suited for the development of general muscular strength and endurance of the cardiovascular system.
This style significantly involves the muscles of the shoulder (they force the hands to move over the head from the position behind the trunk in the direction of forward, and then again plunge into the water). From this moment, the main load is in the muscles of the chest, as well as the latissimus muscles of the back, which push your hands through the water under the trunk.
Finally, the style of swimming that really makes burning fat accumulated in the body at high speed is a butterfly. This style is great for "overclocking" the metabolism and including the muscles of the chest, shoulders and back. In addition, it helps the muscles to become stronger and more enduring.
At this type of swimming, the hands should be simultaneously thrown forward, then make a stroke under the water and return to the starting position. The cortical muscles will work at the limit of the possible, as they will have to maintain a stable position of the body when moving under the surface of the water.
Due to its intensity, this style is perfect for performing interval training in water.
Now that you are familiar with different styles of swimming, you need to determine the frequency of classes. As with any other type of exercise, the program should have a balance between swimming, training with weights, active rest and recovery.
Choosing a frequency of water training is necessary in view of the rest time provided in the mode and your ability to recover. If you know that to restore you need some time between classes, then you need to rest for a few days between training weeks.
If you exercise with weights three times a week, then for a full cardio load of two sessions swimming will be enough.
If your goal is maximum weight loss or additional cardio training, then you can add one more to two sessions. Do not increase the number of water drills beyond this limit, otherwise you will shorten the time that the body needs to recover.
If you practice 4-day split, then probably you will only need one water training per week, or, if you quickly recover, two.
Remember that by adding lighter types of swimming in the program, you can increase the frequency of training and do not make the body work in an "overtrained" mode.
If you are going to include swimming in your sport mode, take into account the proper nutrition and replenishment of the fluid. As with other types of exercises, you should eat well before and after training – especially after a high-intensity swim.
Take care also that your body does not experience dehydration. Many people, training in the water, make your body feel its lack! This can be a gross mistake, because athletes do not feel that they are sweating and, therefore, lose fluid.
You can be sure that, like in any other sport, you sweat and the liquid that you lose must be replenished. After most water training, ordinary water will help you, but after a particularly intense session, you may choose an energy drink or a drink with electrolytes.
Next time, when you are pulled from the thought of a treadmill, go better to the pool. This form of cardio training, which athletes usually forget, will give you undeniable benefits and help you achieve your goals faster.
The one who went to sail to pour. Tom needs the right technique and more protein food
Sergei, have you ever run at the last speed treadmill with an increase in 15% of the inclination up? I'm sure that no, once they said it.
that there would be at least some sort of results, we must try to swim in the technique. This requires more than one day of diligence. At the same time fat is burned and muscle mass grows.
you can just be able to swim and you will overtake 12ti summer girl who knows how to swim correctly. Swimming takes a lot of energy, trains all the muscles of the body and the lungs.
For a long time I was interested in swimming as a way to lose weight. Already heard about different types of water aerobics and swimming in general. I was always wondering how to do aqua aerobics in a large group? I think it's very fun. But here it is said about the very voyage, it's a pity that I have not learned to swim well. I think, can I learn to swim in 30 years in the right way? Or is it given by nature? Here, even a breaststroke requires good preparation and coordination, probably this is the most difficult kind of swimming .
No, the most complex style – butterfly, brace – is on the second place due to a large number of varieties, try the alternation of 50 meters the king at a calm pace, 50 meters – the crawl on the back, how to move well described on Wikipedia. My advice to you is: do not think about what is written here, the rabbit is quite enough for losing weight, and you can butterfly without training and trainer and you will not swim 10 meters, it is much more complicated and tedious than a treadmill at the last speed. requires very high flexibility and high coordination.