Saturday, September 24, 2022

duck for water

Summer is coming and you’ve already decided that this year you will switch your running shoes for swimming. Maybe your knee hurts and you need a low-impact form of cardio; Maybe you can’t go to your outdoor training class when it’s 90 degrees outside.

Regardless of the reason you choose water, swimming is one of the best exercises for your health. It’s a full-body workout that works your arms and legs as well as your cardiovascular system, but puts less stress on your joints than most other exercises. Plus, on hot summer days, cool water is a good place to sweat.

According to Hirofumi Tanaka, a professor of kinesiology at the University of Texas at Austin, swimming offers the same cardiovascular benefits as running or other endurance sports. Research from his lab also shows that a regular swimming program can lower blood pressure and soften hardened arteries in older adults.

“Swimming is a very underrated and undervalued exercise,” Tanaka says. “Exercise involves large muscle groups, is rhythmic in nature, and challenges cardiovascular functions. Swimming fits the bill perfectly.”

However, where to start? Facing the alley of a swimming pool can be intimidating for a novice. Here are some tips from professional trainers for turning 30 minutes in the pool into an effective workout.

“You don’t come out of your house and say, ‘I’m going to run 10 miles,'” said Koki Lepinski, an American giants swim coach in Surprise, Arizona. “It’s the same with swimming.”

Buy a good pair of goggles (a swim cap and board can be helpful, but aren’t necessary) and start swimming one lap—without pausing—back and forth in the pool. Usually, people swim in the freestyle while exercising because it is the most efficient stroke, but you can switch if you want variety.

Most recreational pools in the United States are 22 to 25 meters long, so one lap equals about 50 meters, two equals about 100, and so on. Olympic pools are twice as long, while domestic pools vary, so make sure you know the length. Also, many regular swimmers count a lap as the length of the pool, so be sure to specify that if you’re working with a coach.

If you find it easier to complete one lap, do two with little rest (10-20 seconds) in between. Gradually increase the pace, do more laps and reduce the frequency of breaks, but don’t overdo it on the first day: don’t exceed 10 laps total.

“Swimming is a matter of consistency, so start at whatever level you are,” said four-time Olympic medalist and junior swim coach Cullen Jones. “Make sure you can tolerate what you do. You have to have the mindset that you’ll do it again after the next day or two.”

If your last swim class was in elementary school, here are some tips to keep in mind. First, your body should be above the water for as long as possible, the easiest way to achieve this is to keep your head down and look at the bottom of the pool.

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“If you raise your head and look at the wall, your feet are going to sink in and that will create a lot of resistance,” said Fares Kesebati, founder and CEO of the MySwimPro app.

Your kicks also work to keep you balanced on the water. In fact, unless you’re running, kicking is more important for body position than propulsion. Kick enough to keep your hips and feet above the water and not pull down. “The biggest mistake beginner swimmers make is kicking too hard,” Kesebati said. “The legs use up the most blood, so if you kick a lot, you’ll get tired very quickly.”

If you’re into running, you can get your ass kicked, like Jones did in the 50-meter freestyle sprint at the 2012 Olympics. However, when swimming for endurance or general fitness, mimic someone like long-distance runner Katie Ledecky, who barely swings her legs to conserve energy, and focus on your balance and alignment.

Another beginner’s mistake is staying too horizontal in the water. Rock slightly better side by side. When your fingers touch the surface, extend your arm as far as you can while slightly rotating your shoulders and hips. Try it out of the water: Stand on your toes, with one hand extended over your head. If you rotate your hips and shoulders up and forward, you can probably move up a few inches. Now do it in water.

“If you can start walking with your shoulders and hips on each stroke and reach a few more inches, you’re basically going to lengthen your stroke, and that’s going to make you more efficient, Kesebati explained.

Another way to increase efficiency is to create more force with each stroke. Try to keep your forearm straight on the bottom of the pool as you lower your hand through the water. For maximum power, your fingers should be slightly apart—less than a centimeter.

If one feels more comfortable than the other, don’t worry about breathing in alternate directions. The goal is to maintain the rhythm. “Every time your face is in the water, you exhale,” Lepinsky said. “Every time you go up, you take a good and measured breath.”

Once you can easily do eight laps, try interval training. Professional swimmers structure their routines like weight training, breaking up into sets instead of doing 30 minutes straight.

To do this, you need to understand an interval formula that is used in almost all swimming routines. Intervals are usually described by two numbers: the number of repetitions and the distance in meters of each repetition as a multiple of 25 m (the average length of the pool). Short rests are built in each repetition. For example, a 2×50 interval would mean swimming 50 meters (outside and back), taking a 10-second break, and then swimming on the second lap. For a 4×25, swim the same distance, but rest each time you touch one side. 1×100 means swimming two laps in a row and resting afterwards. The three intervals are a total of 100 meters, but they swim at different speeds.

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Tailor the interval to your goals. If you want a more intense workout, swim at a faster pace for shorter intervals. If you want to work on endurance, swim long distances at a slow pace with little rest. For example, a 4×25 swim is typically a sprint, while a 1×100 is typically a slow, endurance-focused interval.

“If you swim at the same pace every day, you won’t get as much mileage,” Lepinsky said. First, interval training is more fun, Lepinsky said. “And second, just challenge your heart a little better.”

Kesebati and Lepinski said a good workout for beginners or intermediates is 900 to 1,300 meters, or 20 to 30 laps, which should take about half an hour. Start with a short warm-up to get your heart rate up — perhaps 4×50 at an easy pace. You can mix different strokes while doing the breaststroke or backstroke instead of the freestyle for a little variety. Next, do a 4×25 using a plank to activate your legs.

Then comes the main set, or the bulk of the workout. If you want to work up to speed, do 8×50 (eight laps with rest after each lap) at a faster pace. If you want to increase endurance, try a moderate-paced stair climbing as you go up and down the length of your intervals: 1×50, 1×100, 1×200, 1×100, 1×50.

Finally, comes the cool down, another 4×50 of swimming at a leisurely pace. You can take a long break of a minute or two between your warmup, main set, and cooldown.

It’s a little confusing at first, but once you understand the lingo you can follow any swimming workout. Do you want more structure or goals to work towards? Apps like MySwimPro offer personalized training plans, or you can find your local Masters Swim team. (in the swimming world, masters means adult only).

More than anything, enjoy the process. For many swimmers, the water is not only a place to exercise, but it is also a sanctuary. “It’s hard to think about the tension of the world when you’re thinking, ‘When’s my next breath? Where’s the end of the pool? What chain am I in?'” Lepinsky commented, “when we dive into the water , then the world disappears.”

Nation World News Desk
Nation World News Desk
Nation World News is the fastest emerging news website covering all the latest news, world’s top stories, science news entertainment sports cricket’s latest discoveries, new technology gadgets, politics news, and more.
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