Swimming train strength and endurance

Swimming train strength and endurance

Posted by Unknown on Friday 1 August 2014 0

"This sport is now gaining popularity among the supporters of a healthy lifestyle, and that is its foundation"

Swimming - is a vital skill, but, in addition, also a high-performance workout for the whole body, which increases aerobic capacity and endurance.

Since then, mankind has learned to swim, became apparent several postulates: to stay afloat, it takes a lot of energy, and the body has to move, cycling is not used in normal body movements muscles.

If we talk about swimming as a very popular these days as a sport, it should be noted that all the training in swimming - unstressed. This means that they are ideal for people suffering from joint pain. If you hurt your knees, back or ankles, swimming will allow you to spend cardio without new damage to health.

If you are not having previous experience, we decided to go swimming, then all you need to know is:
- what muscle groups are working with a particular style of swimming;
- how to swim can be incorporated into your training regime;
- how to eat before going to the pool.

Different types of swimming require the involvement of different muscle groups, so for best results, professional trainers recommend alternate styles. Often the least favorite style can bring a person Greatest benefit. It will include the work of the weakest muscles, helping to overcome the imbalance is engaged muscle groups.

Crawl on his chest

Crawl on the chest is perfect for those who like to swim fast, because it includes the body generates a lot of power. iri swimming this style are crucial muscles of the chest, lats and other back muscles. Crawl on the chest involves rapid hand movements, thereby increasing the potential of fast-twitch muscle fibers, which leads to the strengthening of the latter.

Backstroke

Backstroke - a less intense form of swimming than crawl on the chest or breast stroke. If you swim during recovery between intense workouts in the gym, you should use this style.

This type of navigation is well strengthens the back. It latissimus dorsi make your hands move under water, and then come to the surface. Due to fixed positions at the back more intensely involved in the work hamstring. This muscle group and causes the body to move forward with the help of movements of feet up and down.

Brass

Breaststroke requires good preparation and coordination. The upper and lower parts of your body should move in synchronous mode. However, when navigating this style is usually not possible to develop a high speed, so it is best to strengthen the overall muscle strength and increase endurance kardiosistemy.

This style allows you to enable the work of the muscles of the shoulder. The main burden falls on the chest muscles, as well as the latissimus dorsi, which "push" your hands through the water under the body.

Butterfly

Butterfly - a style of swimming, which will really make burn excess fat accumulated in the body. This style is great to "disperse" the metabolism and put into operation the muscles of the chest, shoulders and back. In addition, it strengthens the muscles perfectly.

With this type of navigation hands must simultaneously thrown forward, then make a stroke under the water and return to the starting position. Muscles are literally on the limits of the possible, as they have to maintain a stable position of the body when driving under the water surface.

Frequency of lessons

Now that you are familiar with different styles of swimming, you need to determine the frequency of sessions. If in addition to the pool, you are going to the gym in the health club, then, as with any other kind of physical activity in your sports program must be a balance between classes in swimming, weight training, active rest and recovery. So, if you spend a workout with weights three times a week, for a full cardio you will need two swimming. If your goal is - is the maximum weight loss or more cardio, then the two classes, you can add one more thing. It is not necessary to increase the amount of water workouts beyond this limit, otherwise you will reduce the time it takes the body to recover.

Remember that adding more types of light swimming in the program, you can increase the frequency of training and it does not force the body to work in "overtrain" mode.

Eating before occupation

If you want to include in your sport mode swimming acknowledge proper nutrition and fluid replenishment. As is the case with other types of exercise, you should eat well, both before and after a workout - especially after the high-intensity swimming.

Make sure also that your body to not experience dehydration. Many people exercising in the water, make your body feel like it short. This may be a gross mistake, because the pools people do not feel that sweat and therefore, lose a lot of moisture. Restore a proper balance of body fluids after most water workouts will help ordinary water, but after a particularly intense training may be preferable isotonic drinks or drink with electrolytes.