long swim is an excellent exercise for the cardiovascular system, which increases both muscle strength and endurance without risking injury. In fact, swimming is essentially the resistance activity safer, because it takes place in a damping medium such as water. However, swimming also called long-distance swimming slowly has two potential disadvantages.
First, go a pool from one end to another can be so boring that many swimmers quickly lose interest in this activity. More importantly, swimmers may be disappointed to discover that after some initial aerobic benefits, the rate of improvement in the preparation, speed and shape begin to fall. Add variety and intensity to the exercise varying distances, incorporating different exercises introduced ranges is the best way to invigorate the program and improve swimming technique. Nadar
long should form the basis of any swimming program. But once acquired some resistance - when you have the ability to swim continuously for at least 20 minutes without increasing the target heart rate, "can counteract the boredom and the results each time under varying long swim exercise program. This is done with interval training, which means dividing the runs into shorter periods, interrupted by short breaks.
Exercises for a better rhythm in the swimming
A typical swimming program makes use of the intervals is to swim slowly to warm up, a period of interval training and swimming to cool. The warming tends to account for between 15% and 25% of distance total colds should take about 10%. With a particularly strong batch, the longer heating and cooling are recommended. Another 30% of each year can be devoted to technical aspects, such as stroke, kick and breathing.
One of the most appropriate ways of improving a swimming program is to focus each bout of exercise in a particular effort level. The rates of exercise intensity or the speed, duration or recovery time determine to what extent is aerobic or anaerobic interval. A balanced swimming program includes periods short of maximum effort to develop speed and technical midway exercises to improve the tolerance of lactic acid and increase the anaerobic threshold and back exercises to increase endurance, concentration and sense of rhythm. The extension of the rest period and the level of effort that will determine whether the batch of exercises include speed and tolerance to lactic acid, the more decreases the heart rate between batches (the distance you can swim without rest), all the more remarkable speed over stamina.
background in a batch, or series of long, is nothing without interruption for up to 2,000 meters or more, the rest periods occupy only 20% or 25% of the total batch of exercises. The objective of this program is to keep an elevated heart rate and a uniform rate for relatively long periods.
A short repeats of less than 200 meters, made fast enough so that the muscles use anaerobic energy bica, are typical of middle-distance swimming. As the pace is faster than it would in a penalty period, we need more substantial rest periods. A typical middle-distance swimming is to swim 200 meters at an easy pace, followed by a break of 30 seconds, then 200 meters at a faster pace, followed by a break of 20 seconds, and 200 meters final at the highest possible rate.
Although the primary goal of training is to increase speed, also increases the effectiveness of the stroke to improve neuromuscular coordination. Even if you do not want to be the fastest swimmer in the pool, the technique can be improved by incorporating the fast swimming in the exercise. Quickly and briefly swim to raise your heart rate up quickly reach or exceed target rate, increases the speed. As introduced rapidly in this area of \u200b\u200bhigh performance stressful at first you have to take relatively long breaks between a sprint v another, rest periods should be significantly longer than those involved in swimming. A typical sprint takes less than 10 seconds, a typical break lasts at least twice. The swim distance for this type of training should be 15 to 100 meters.
By incorporating these different strategies in a typical training week can add an endurance training session, two or three training sessions for middle distance, and one or two speed sessions, alternating exercises to minimize boredom. To most swimmers is a good idea to establish the technique and strength before turning to speed. Pay attention to technique is very important, because some small technical errors tend to be common, even among experienced swimmers, and such errors can be more expensive than the perpetrators of runners or cyclists, as the water resistance is greater that of air.
In the following pages not only describes the most effective way to make the freestyle stroke, or crawl, which is most often used for swimming endurance, but also displayed the most common errors committed by the swimmers. They also appear to improve the style exercises. You have to work some aspects of style during each bout of exercise, help them to be a major challenge, and as a reward, the improvement will be small but continuous.
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