Summer has finally made a come back, and part of being beautiful pouters we also need to keep fit and healthy. A lot of people find the thought of gym a dreadful one. So the latest craze is the increase of interest in swimming for fitness.
As kids we used to spend endless summer days at the pool, so lets take those memories and go back to the pools and start swimming.
Swimming helps strengthen, condition and tone the body without those harsh, jarring effects of some of those other exercise programmes. Swimming is a great fitness choice for just about anyone, especially for those with physical limitations or who find other forms of exercise difficult or painful. Not only is swimming easy on the body, it is a great way to get fit.
Swimming recruits all the major muscle groups,including the shoulders, back, abdominals, legs, hips and glutes. And because water affords 12 times the resistance as air in every direction, it really helps to build strength, as well as a great cardiovascular exercise.
Not only is swimming a great form of exercise, it’s also a great way to clear your mind and try relax while getting a workout. For those who are interested here is a programme for you!!!
A typical sets includes a slow and easy 5 laps (of an olympic size pool). Followed by 5 laps of kicking. The goal of warm up is to loosen your muscles to prepare for workout.
Swim interval sets for cardiovascular conditioning. Interval sets alternate fast-paced laps with either rest periods or slower laps, depending on the design of your workout. A typical interval set for by 100 freestyle in descending order with a 60-second rest in between each set. Swim four laps with each lap faster than the next–the goal is to sprint the final lap. Use the pace clock at the pool to time each set. As the sets increase, you’ll find it more difficult to increase your pace with each lap–providing a cardiovascular workout.
Swim stroke drills to refine your technique. Break each stroke down into its component parts to focus particularly on your technique in each stroke. Stroke drills are available for each type of stroke, but a typical stroke drill is a Stroke Count and Time (SCAT) drill for freestyle. In this drill, swim two laps–counting your strokes, and add this number to your time. Keep the number consistent as you complete up to eight SCATs.
Another stroke drill is 1-2-3 glide. This drill is designed to improve your glide in breaststroke. You complete a stroke and glide forward for a count of three before starting another stroke. The goal is to minimize the number of strokes you need to complete on each lap–focusing on optimizing your glide.
Employ kickboards and pull buoys to build muscles. A pull set is a set you complete using a pull buoy–advanced swimmers use swim paddles. In this set, typically 400 meters, use only your arms in freestyle to pull you through the water. This technique builds the arms, back and chest. To build your legs, use your kickboard to swim freestyle laps, alternating with breaststroke kicking for 200 meters or yards.
Cool down completely before exiting the pool. Six laps of easy freestyle brings your body back down to normal temperature before exiting the pool–as well as relaxing your muscles and minimizing the potential for injury.
This is a general exercise programme for swimmers, beginners take it slow but at the same time push to reach your goals.
Always make your goals attainable, so you wont be disappointed and give up.
Keep Swimming Pouters 🙂
XOXO Megs 🙂