There can be no better summer workout than swimming: there is no sweat and extra laundry, it is wonderfully refreshing and it offers a complete body workout, increasing your fitness levels. Here are some tips to help you get the best out of your swimming routine this summer:
Do some basic stretches to make muscles loose and more limber before you start swimming. This will increase flexibility and also help to let you swim faster and for longer durations without the muscles getting tired.
Also warming up your muscles makes them less prone to injury and cramp.
Cramping may be a particular problem if the water seems cold to begin with. Basic Quadriceps stretches, ankle and hip stretches and shoulder stretches should be enough.
If possible, include some swim drills in your routine, which can help to warm up and cool down at the end of the swim session. One useful drill is mixing up the actions from different strokes: the arm actions from one stroke mixed up with the leg actions of another. Then start by doing a few slow laps before picking up and increasing the tempo.
Make it regular
Whether you want to lose weight, build muscle or just improve upon your fitness and stamina levels, it is important to swim at least three times a week. Fewer than three swimming sessions in a week will not offer the best results.
Pay attention to technique
If you have the wrong technique when swimming, you will make less progress; you will be slower and less efficient while cutting through the water. This will likely demoralize you and will not motivate you to stick to the plan.
Also the wrong technique can result in only one or the other set of muscles getting exhausted while others are not being optimally exercised. As your technique improves, you will get faster, better which will further motivate you.
The Tumble Turn
This will help you maintain continuity and rhythm in your swimming. Also as you set out for yet another lap, streamline your body to lie flat as you push away from the side of the pool for least resistance through the water.
You haven’t been sweating and may not feel warm the way you would after you have been doing other kids of exercises, but even swimming needs cooling down rather than an abrupt stop.
Slow down the pace with a few slow laps while concentrating on stretching muscles so that they recover better and in time for your next swim session.