Summer is already in the starting blocks and we are looking forward to the fresh and cooling water. Fun in the water is guaranteed and one or the other will also be active in sports and swim a few lengths. Swimming is an effective cardiovascular workout. We have summarized how you can prepare yourself ideally for swimming in summer.
Swimming is a holistic and complex sport. Therefore, in addition to swimming technique, endurance and strength should also be trained.
Endurance training for swimming
If you are in the water for a longer period of time, then your basic condition is crucial so that you do not get tired. The best way to improve this is by endurance training. 30-45 minutes three times a week are enough to create a good basis. To be motivated, it helps to count your steps and use a good step counter.
Swimming is largely a matter of technology. But you also need strength to stay in the water. The following exercises are a solid basis for strengthening the most important muscles for swimming. It is best to train about 30 minutes twice a week.
Upper body: Pushup, Dips, Shoulder press, Rowing with the barbell
Lower body training: Squats, Lunges, Calf raises
Flexibility and warming up
When swimming, it is also important how flexible and stretched you are. Sufficient freedom of movement in the shoulder joint is important. Therefore, before swimming, you should warm up your arms and shoulders using arm circles and shoulder stretching. Hip circles and leg swings also prepare your core and leg muscles for the stress in the water and should not be missing in the warm-up program.
Tip: Breaststroke is the most common swimming style. But if you have weak core muscles, you can strengthen your muscles by swimming back. At the same time, the spine and neck are relieved by the water position. If you want to swim quickly, you should learn freestyle swimming. If you want to make an impression in the outdoor pool, then dolphin swimming is ideal for this. 😉
Always ask a doctor for advice if you’ve had any related injuries to prevent strain.
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