Swimming, or how to swim for success?
Many people do cardio training using standard equipment such as a treadmill, a stationary bike, orbitrek. After some time, monotony sneaks into such training, but due to the lack of other instruments for this form of training, we stay with what we have. An alternative to cardio training can be swimming. It works both on warmer days, when we are at the seaside or lake, but also in cooler seasons, when there are better and better swimming pools at our disposal.
Swimming – styles
Swimming is nothing more than overcoming the distance in the water using the chosen style.
We distinguish the following swimming styles
– classic, or so-called frog;
– butterfly, i.e. Dolphin;
– dorsal, or crawl on the back;
Everyone can choose their style depending on the purpose for which he is swimming. Each style differs not only in technique, but also in the level of difficulty and the length of working time.
The most popular is the crawl. When swimming, it is very important that one hand is always above the water and that it performs alternating movements with the other arm and legs, which also work alternately. This style is definitely recommended to beginners, because it builds the condition, strengthens the back muscles and allows, depending on the intensity of the effort, burn from 500 to 700 calories during the swimming hour.
A 60-minute swimming with a frog allows you to burn from 300 to 400 calories. ¯abka is especially recommended for those who enjoy swimming at a quiet pace.
The butterfly style, or dolphin, is the most difficult swimming style to master. The movement begins with the arms. Waving your hands behind you and with strong legs, we make a movement similar to the work done by a dolphin. This style involves the shoulders, back and chest muscles to a large extent. As it requires a lot of energy, an hour of swimming in this style can allow you to burn from 800 to 1200 calories.
Backstroke style is a reverse crawl. This style assumes lying on the back and raising the arms backwards, while working the legs in the same way as in the case of a crawl. Swimming with this style allows you to burn 500 to 800 calories in an hour. When swimming in a backstroke style, you should always know your location, as it is very often that you turn off your track to another one.
I think that the butterfly style should be described as the best swimming style. After all, it helps build muscle mass and fight fat tissue. The butterfly style involves a lot of motor units. It allows you to burn a large amount of calories. The resistance that we overcome in the water perfectly stimulates the work of our muscles. The butterfly style is a perfect style to create a calorific deficit.
If our goal is to build muscle mass, it is worth using this style to perform intervals. We train briefly but very intensively. This will give an impression to our muscles and a reason to grow. It is also worth paying attention to the fact that there are virtually no loads in the water, so our joints are not so exposed to injury.
Breathing and style
As this training is done in water, a very important aspect is learning to breathe properly, or rather regulate it (because the head is above the water only in a few moments). Adjusting the breath to a given style is crucial, so it is advisable to learn it before starting the workout. Without this, the effectiveness of our activities will decrease, and thus we will be much more tired, without giving everything.
The second important issue is choosing the style in which we want to train. It is important that the style is well controlled, because the traffic economy, which appears in people with a well-mastered technique, allows them to work more efficiently and more effectively. Otherwise, training will be a path through torment.
Swimming has the same advantages. It is a great way to improve our cardiovascular system. While swimming, the entire body works, both lower and upper limbs. In the case of running, which is a very popular form of cardio training, only the bottom of the body works with a small share of the mountain.
Swimming is also a great way to strengthen our muscles. At the gym, we tend to focus only on our strengths. During the training session at the pool, we are forced to use muscles that we have not used before. Usually, the first training at the pool ends with sore upper limbs.
The advantage of swimming is the opportunity to spend time in the water, which unbelievably relaxes, relieves tension and reduces stress. Swimming is a great form of rest after work and from the hardships of everyday life.
In times where stress is ubiquitous, the pool seems to be a salutary place, because not only can you rest mentally but also take care of your physical condition. Two benefits in one place.
In order for swimming pool training to make sense and bring tangible results, goals should be confronted with the training plan. If we want to improve the overall condition, we should devote 30 to 60 minutes to swimming at a calm pace. In the perspective of the week it will be optimal if we walk to the pool from 2 to 4 times.
If we want the training in the pool to help us fight fat while maintaining muscle mass, it is worth swimming in an interval form. Then the pool training will be a separate training unit. The recommended frequency of such training for beginners should be 2 to 3 times a week and assume a minimum of 2 days between the next visit to the pool. More trained people can do such training more often.
Swimming is a great form of spending free time on non-workout days, meaning when we have so-called. rest day. The pool is an ideal solution, because swimming in a calm pace relaxes, lengthens muscles and allows you to remove the tensions caused by our main strength training.
Swimming affects the treatment of injuries
Treatment of injuries often takes place in water. Numerous therapeutic classes are conducted to eliminate the negative effects of acquired injuries. Swimming has a very low impact force, which is why it is an ideal form of training for people who have problems with joints, osteoporosis or try to cure some trauma. You do not have to give up physical activity – just dry land and training room blizzard on the pool track.
If we are practicing a sport that puts a lot of strain on our joints, knees and / or ankles, it is worth going to the pool from time to time. Thanks to this, we will rest relatively well without interrupting training, we will regain our strength and we will come back to our old disposal.
Swimming brings the same benefits. It is a specific form of relaxation, because time spent in water can be not only a workout, but also a good fun, providing a huge amount of endorphins.Posted on: November 15, 2018