Start With A Warm Up – Swimming may be a forgiving sport, but you still want to loosen up before plunging into a high-bore workout. Experts advise swimmers to warm up with a 400 yard swim – 200 yards freestyle, 100 yards of backstroke, and 100 yards of breaststroke – mixing up the strokes to bring all the muscles into play.
Work Up To Intervals – Although you can get an excellent workout by swimming straight time, doing the same stroke at the same pace for half an hour or so, you’ll burn substantially more calories by doing an interval workout. This is nothing more than a series of swims separated by a specific amount of rest (the interval). For example, you might do ten 50-yard freestyle swims, leaving the wall every minute. Or you might do five 100-yard freestyle swims leaving the wall every 2 minutes. A typical swimming workout consists of several sets, with roughly 10 to 30 second intervals between each swim of the set, then several minutes rest between each set. The important point is not to allow too much rest during the set, you don’t want to fully recover between swims.
Mix Your Speeds – A lot of people just condition themselves to swim at one speed because they do the same kind of workout all the time. If you want to improve, you need to learn to swim fast. It’s not that every swim needs to be a sprint. The idea is to mix things up. Rather than swimming the same half-mile pedestrian plod every day, for example, do intervals instead. And make at least one of those interval sets involve fast swimming. Swimming fast brings more muscle fibers into play, taxes the heart and lungs more, and burns as much as twice the calories. Of course, when you’re swimming fast, you’ll need to rest longer between each swim so that you can really make a quality effort. For example, when doing ten 50-yard swims, you may want to leave the wall every 2 minutes instead of the 1 minute recommended for a slower pace. You’re resting more, but I guarantee you will be beat. An additional point: It’s always a good idea to do your sprints set early in the workout while you’re still fresh.
Mix Your Strokes – Many swimmers swim nothing but freestyle. If you’re one of them, you’re missing out. Tossing swimming’s other strokes into your workout will help you hit more muscles and improve your flexibility by bringing different motions into play.
Put Your Arms And Legs to Work – Pulling (swimming using just your arms) and kicking (using just your legs) are good additions to any swimming workout. Pulling is a great upper-body conditioner. Kicking hits your legs; add a pair of fins, and you’ll increase ankle flexibility, making your legs work even harder. And because they involve large muscles, kicking and pulling elevate your heart rate almost as much as swimming the complete stroke. When kicking, don’t use a kick-board. Holding on to the plastic foam board raises your upper body and drops your hips and legs down. Good swimming means balancing the hips and head near the surface of the water; having your legs angling down like anchors doesn’t accomplish that.
Get A Fast Burn – If you’re looking for a tough workout that you can do in minimal time, here’s a challenging option. The key to this workoutisn’t speed, but reducing your rest periods to the absolute minimum. Using the stroke of your choice, keep the effort fairly easy, say 60 percent of your maximum heart rate. But keep the rest period between swims very short, no more than 7 to 15 seconds, depending on the distance you’re swimming. For example, if you’re doing a series of short swims (say, 50 yards), you may want to rest about 7 seconds between each one. For longer swims of 200 yards, for instance, take 15 seconds between each one. Keeping the rest periods short allows almost no time for recovery. This keeps your heart rate up and banging, giving you a terrific workout in a relatively short time. You’re training your heart to be a lot more efficient. And it doesn’t mean more time in the pool. It means swimming more laps in the given time. You can get in a great workout in an hour lunch break.
Company Resource: Heat Pump Household Heat Pump Swimming Pool Heat Pump
Read more: http://www.cn-skysea.com/Blog/