Swimming and cardio
With swimming you bring variety to your cardio workout. Certainly, the stage coach, the Ergo-bike or elliptical trainers are all excellent devices for heart and circulation. Want to be varied workout and leave the beaten path, try it with swimming.
It appeals to all the muscles of your body and improves your posture. In addition, with the high resistance in the water, you're doing the same strength training during the swimming unit.
3 Benefits of swimming training
Here we show you 3 benefits of swimming training: efficiency, combination of strength and cardio and health benefits.
A swim workout is efficient
The training effect with swimming exercises is twice as high as when running. A half hour swimming thus corresponds to a run awareness of one hour. Because you activate all the muscle groups of your body while swimming, You burn more energy than running or with the Ergo Bike, in which the upper muscles are hardly required.
Swimming training as strength training
At the front crawl or breaststroke you have to overcome resistance in the water. So you put your muscles a force stimulus. But be careful. In the first flotation unit, some of your muscles will burn. For the movement in the water that will challenge your muscles differently than the exercises in the weight room. But you can look forward to significant muscle growth in the upper back and arm and shoulder area.
A low impact cardio workout
Training in the weight room loaded your bones and joints strong. Here, the swimming training offers a pleasant change and a joint-gentle endurance training. By water displacement reduces the weight of your body and allows smooth movements. This is especially useful for older athletes. The less strain on bones and joints brings a plus for overall health.
These three advantages make swimming workouts for specific target groups such as overweight or rehabilitation patients attractive.
Training for Obese and athletes in rehab
Good for Obese.
Overweight persons will appreciate swimming as a low-impact sport. For them there is no real alternative in the cardio area. For just running would be too great a burden for thickness. So the Obese trained efficiently and decreases faster without it thereby ruined his musculoskeletal system.
Good in the rehabilitation phase
Who wants to build his form after an injury lay-off systematically, can not avoid floating units. Here, too, speaks for swim training efficiency and low stress on the joints. The rehabilitation phase is faster over, the athlete comes in the form of faster and still preserves its affected by the violation of body parts.
In the last section we show you how to build it correctly your swimming training from the beginning.
Swimming training, an introduction
In the beginning, enough to make 3 units per week. Here you exercise 30 to 45 minutes in the water. Are you out of shape, parts of your training in several sets on. Start with intervals 10-15 minutes and then pause. Extend the intervals with increasing fitness.
Swimming is a sport requires the art. Concentrate on the top on light techniques, such as breaststroke. Pay attention to a clean execution of movements. Get advice from experienced swimmers, read a book about swimming, watch technique videos on the internet, or take in doubt even on a floating-rate part. Especially the crawl technique to be learned. As for the equipment, a swimming goggles and ear plugs made of silicone are meaningful. So you dive your head without hesitation into the water and your swimming technique improves.
Are you fit and want to improve yourself, then you can use your swimming workouts XXX Add strength training sessions. Either for certain muscles or the entire body.
Especially in the summer, swimming is an ideal alternative to cardio exercise on a bicycle. Try it out and get to know this refreshing and joint-gentle form of cardio and strength training.