Want to make a splash this year with
real results and achieve your best body ever? Then try looking at some of the
good old 'standard' sports in a new light. Over the next three months we'll
provide an in-depth and practical guide to your designer body with workouts,
training tips and exercise plans that fit seamlessly into your busy life. First
up, for February, a complete plan to “swim yourself slim”
Swimming is an incredibly safe way to get
fit, tone and lose weight for all ages and fitness levels. It is my favorite
way to de-stress, workout and calibrate.
I've included beginner and intermediate
programs, and a 'challenge box' for those intermediate-advanced swimmers.
Swimming
is an incredibly safe way to get fit, tone and lose weight for all ages and
fitness levels. It is my favorite way to de-stress, workout and calibrate.
Check out these benefits of spending time
in the water - head down, bum up (unless you're doing backstroke, that is):
1.
Cardio conditioning; improve the condition of
your heart as a muscle
2.
Toning of legs, arms and abs
3.
Great for asthmatics regulate breathing, expand
lung capacity, encourage full breathing
4.
Reduce weight-bearing stress on joints
5.
Perfect for pre-, during and post-pregnancy
6.
Burn fat
7.
Build strength in interval and resistance based
training
Getting results:
Focus on these three key areas you should
see and feel a noticeable change in your body:
1.
Technique
2.
Training with purpose
3.
Different strokes
Technique
You're never too old to learn efficient swimming.
In fact it's a sport that transcends age or size when it comes to getting
better. Stroke correction and technique can be the difference between dreading
and enjoying your swim workout. Join some lessons or have a one-one. Pay
attention to form and function.
If you've never put your face under water,
don't despair. I have had several clients who learned from scratch how to swim
in their 40s; they have never looked back. The key is to find a coach you
trust, who is a good communicator and who loves his or her job. It makes it
more fun and you'll look forward to the lessons.
You're
never too old to learn efficient swimming.
To swim efficiently you need to have a good
technique. It's worth paying attention to the quality of your training than
time in the water. Use the time as you are building your fitness level to focus
on technique and drills. It's a great way to work-out without realizing it.
·
Streamline your body position
·
Increase stroke efficiency
·
Don't forget your feet are your engine. A good
kick is essential
Training with purpose
Have a plan before you jump in the pool. Do
you have your weekly agenda finely tuned due to work and family commitments?
Then plan your swim workout time accordingly and select the training sections
that fit your time available. Mix and match where you need to. 20 minutes in
the pool is great if that's all the time you can spare.
Know your sets/lap goals and read your
program before you start. Print out and pop it in a plastic bag or laminate
your sheets to put at the end of the lane (you'll need to replace them or make
a new one each time on a piece of paper, but it helps keep focused). Most swimming
groups put the swim lesson plan on a whiteboard by the poolside so you can keep
track of where you are at in your program.
Most
swimming groups put the swim lesson plan on a whiteboard by the poolside so you
can keep track of where you are at in your program.
Sometimes it's just about an easy swim with
no technique - an ocean dip, a few laps or social swim. Enjoy those free swim
sessions and the ability to switch off from the world.
Different strokes
Like any training program, a balanced
physique comes from doing a variety of exercises. This means mixing up your
strokes in the pool. You don't have to be a pro; don't leave a valuable mix out
just because it's not your favorite. Get acquainted with these four key
strokes.
·
Crawl or freestyle
·
Breaststroke
·
Backstroke
·
Fly
In addition to the different types of
swimming strokes you can also mix up your training with tempo changes,
including drills in between.
Like any other training, to get the best
results you need to give your body an overall workout up the tempo, use
intervals and drills, include relaxed swims and longer distance.
