To start a swimming program, first you must find an adequate pool. In the U.S. there are over 2.5 million public and private pools. Although competitive swimmers train like Olympic-sized swimming pools, many beginners are the 50 swimmers meters of these pools rather intimidating. In any case, most of the pools, including many touted as Olympic-size have a more manageable 25 yards. You should try to avoid swimming shorter than 20 meters will have frequent turning, which reduces the intensity of your workout.
The pool must have channels at the edges to offset the effect of waves and rails formed by buoys or lines painted on the bottom to guide you. The ideal water temperature for one session is around 26-27 degrees, in warmer water, you spend too much energy divesting heat generated by exercise.
you may consider satisfactory long swimming pool one after another, and if so, do with it. But most people lose interest or did not improve substantially if you repeat the same workout week after week. One way to vary a swimming program is the "swimming interrupted", an adaptive training technique to swimmers of all levels. This implies a rest between each set of long or longer, usually for a minute or so to recover your oxygen that your heart rate drops below the exercise area. Changing the length and frequency of rest periods, can you monitor their progress, as described in the box on the opposite page.
can check your heart rate during periods of rest between periods. However, do not use the same formula of exercise heart rate when swimming workout in when dry. Studies have shown that heart rate is maintained naturally to a lower level when nothing when one in the floor exercise. This is partly because his heart has to work so hard to maintain stable body temperature while exercising nothing when out of water. For swimming, subtract your age from 205, before 220, and multiply the result by 65 percent and 85 percent to determine your heart rate zone for exercise.
Since water is constantly in contact with you, while cooling, while swimming, you might sweat a lot without knowing it. Be sure to replenish lost fluids by drinking a glass or two of water before getting into the pool every 20 to 30 minutes during your workout, and again when finished. Also consider eating before swimming. It is a common belief that eating before swimming can cause severe stomach cramps, but no research has ever proved this. In one study, swimmers ate every half hour to three hours before a strong swim. None of them reported nausea or stomach cramps during or after exercise.
If you are a beginner, it pays to take swimming lessons, and even intermediate swimmers can benefit from a little better technique. A stroke causes inefficient swimming is both more awkward and harder. An efficient stroke swimming becomes not only a perfect exercise, but also a perfect way to relax.
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