Fit by swimming

In Guide by Alfred Cornu Views: 2

General

Swimming is not only fun and keeps fit, it protects our joints also. Therefore, this sport for all is suitable – the baby up to the seniors. Admitted: go swimming is somewhat expensive to lace the shoes and simply run off. But it is worth! And who does not enjoy it to glide almost effortlessly through the water and relax?

Swimming is fun and keep fit!

Swimming is one which – at least physically – are the most buoyancy under the endurance sports. So swimming is not only fun, but shows a sporty effect, the right Schwimmtechnik, regular exercise, and the optimal training pulse are crucial.

Who swims regularly and with the right technology has many advantages:

• Especially if there are already some kilograms more have slipped on the hips (obesity), swimming is recommended. Because the body is supported to a large extent by the water, resting the (excess) weight on the joints. Regular moderate exercise burns calories and fat. Cholesterol levels are regulated, and thus decreases the risk of developing arteriosclerosis (atherosclerosis).
• The leg muscle pump is activated by the leg kraul strike and supports the Bluttransport to the heart – which helps prevent diseases.
• Swimming requires the entire body’s muscles from head to toe. This energy costs and lowers the blood sugar level in a natural way. Those who swim regularly, thus lowers the risk, diabetes mellitus type 2 (diabetes).
• Tension headaches are based on shoulder and neck tension. This muscle is gently moves through the side paddle movements of the arms and increased circulation. The water pressure has a light massage effect – which relaxes the body and head.
• Like all endurance sports swimming brings the cardio vascular system in motion. During training, the heart muscle is trained. The increase of efficiency for preventing cardiovascular disease.

Health-friendly backstroke is perfect to train on the joints without risking an increased abrasion of articular cartilage (osteoarthritis).

Training notes

The health-friendly backstroke is good actually everyone – except for acute infections. Existing diseases, your doctor can evaluate the best your physical resilience. Also, anyone who is older than 35 years, should talk to the doctor about the General State of health before the training starts. Using a swimming course you can learn also under instructions to improve your technique.

The classical styles while swimming are all technically very demanding. The right technology is crucial to any physical damage to take. The kick at the breast can lead to knee problems. By health-friendly backstroke, you can apply a technique that is easy to learn, which increases your well-being and your physical fitness. With age, it is particularly important to apply a technique that protects back and joints. In advanced age, it is particularly important to learning a Rücken-and joints swimming techniques.

Swimming technique

When swimming, the proper technique is crucial: the health-friendly backstroke consists of a crawl leg attack and an arm movement, which consists of three phases.

It is important that your fingers are always stretched out and loose adjacent so that some water can flow through. The head is held in extension of the spine, the view is directed to the ceiling.

Starting position

Lay flat on his back in the water. Avoid that the Po is linked to by. Buttocks tense up. Is optimal when the body from head to toe a line.

The arms lie on the side stretched on the body so that the palms on the outer sides of the thighs are located.

1 Phase arm: hands up!

Now the hands at the same time side lead high from the body up to the armpit. Stay this as close as possible with the hands on the body – as if you wanted to track the side seam of the Badeanzug with the hands up to the armpit.

2 Phase arm: arms stretch!

Now extend the forearms so that a right angle formed between arms and upper body.

3. Phase arm: arms down!

Press the stretched arms now sharply down to the thighs, until you reach the starting position again. A new stroke begins!

Legs

The impulse for the kick comes from the hip joint and the thighs. The legs are moved counter balance up and down.

Ascent of the thighs leads at the movement. The lower leg is pulled to even slightly. About half way to the water surface, the leg must be stretched however by a strong upward movement. The feet are easily turned inwards.

The downward movement is initiated from the hip and the thigh out. The leg is stretched run down, with the ankle loose following the movement.

Training mode

So that the health benefits from the movement in the water, swimming is advisable at least three times a week for half an hour. According to the presented here four-week training programme you should be so far, half an hour to hold out swim training – but you can indulge in between once a minute breather.

Who is completely untrained, should quietly more to get you started taking time: you need to increase the burden of training to training not always exactly according to plan. You can repeat also the last unit on your plan, and you can only move when the follow-up training to the next level. So takes entry-level program while twice as long (eight weeks), but it will be difficult you also only half as.

If you continue to go swimming after the one beginner’s training, you can constantly move the pause at the end of the training session until you can eventually dispense with an interruption.

One day break for regeneration is recommended between individual workouts!

Training

Beginning of the training session

The body is like an engine: he loves no cold start. Swim very loose two to three trains to get up to speed. Then, you can gradually increase the pace up to the speed of the output – and then it goes off with the actual training. Need to set any speed records. For beginners it comes primarily under moderate load as long as possible – and quickly – to swim.

Focus on your training session

An increase in the load every time is at the heart of every training session. The load intervals are longer from exercise to exercise, the breaks are declining steadily. With every training session, you get the ultimate goal (half an hour time swimming with one minute pause) a little bit closer.

At the end of the training session

After the daily programme is managed, the effort should be shut down slowly. Cool down, the experts call it. Swimming you are slow and loosely out, until the pulse to around 60 per cent of maximum pulse has gone down.

After you have come out of the water, stretching exercises are useful for the stressed muscles. Then, we will as a reward under the warm shower. Be sure to undress your wet bathing suit as soon as possible, to avoid a urinary tract infection. In addition you should creams the stressed skin well.

Exercise intensity

When swimming it is recommended to keep the burden of heart and circulation particularly in mind. Swimming is a full body workout. The coordination of many muscle groups is harder and thus more strenuous than on movement types such as running or walking, which follow a natural feel. This can be, until you have reached an economic swimming techniques, have a fast heart rate increase in result.

Also the water pressure in some people causes the heart rate to 10bis 20 hits is lower than corresponding load ashore in the minute.

Therefore, caution is required: to avoid strain, experts advise to withdraw ten blows as a security precaution in the indicative values for the optimal swimming training pulse.

At least 60 to 70 percent of maximum heart rate (minus ten beats per minute!) must be achieved for the fat burning – really up to speed this comes only after 30 minutes of training. Our training program introduces you to this magical limit!

To do something for the stamina, you should reach 70 to 80 percent of your maximum heart rate (minus ten beats per minute!) – but not any more! If this pulse rate is exceeded, the body enters a shortage: he Burns important carbohydrates for the muscle instead of fat and goes to the oxygen reserves.

The one-minute recreation periods to prevent a strain. Swim for the breaks on the pool edge, hold up and recover shortly.

Training schedule – 1st week

1 Week
Training session	Health-friendly backstroke	Total duration
1	3 x 3 minutes, in between and after 1 min break	11 min
REGENERATION DAY
2	3 x 4 minutes, in between and after 1 min break	14 min
REGENERATION DAY
3	2 x 5 min, 1 min break in between	11 min
REGENERATION DAY

2. Week

2. Week
Training session	Health-friendly backstroke	Total duration
4	2 x 5 min in between and after 1 min break 1 x 3 min	15 min
REGENERATION DAY
5	2 x 7 min, 1 min break in between	15 min
REGENERATION DAY
6	1 x 5 min, then 1 min break 1 x 10 min	16 min
REGENERATION DAY

3. Week

3. Week
Training session	Health-friendly backstroke	Total duration
7	1 x 15 min	15 min
REGENERATION DAY
8	2 x 8 minutes, in between and after 1 min break	17 min
REGENERATION DAY
9	2 x 10 min, 1 min break in between	21 min
REGENERATION DAY

4. Week

4. Week
Training session	Health-friendly backstroke	Total duration
10	1 x 10 min, then 1 min break 1 x 15 min	26 min
REGENERATION DAY
11	2 x 12 min, 1 min break in between	25 min
REGENERATION DAY
12	2 x 15 min, 1 min break in between	31 min
MANAGED!

More information

Book tips:

Aqua fitness basics

Judith oilman, Ilona Wollschläger

168 Pages, Meyer & Meyer sport, 2008 is aqua fitness no longer imagined in the latitude and health sports. More and more participants are addressed by the social development in terms of age and health. This base book conveys a profound knowledge around the subject of aqua fitness assets and trainers. In the introductory part, the positive effects of exercise in the water are first exposed. In connection with this, the basic movements of the arms and legs are clearly displayed and documented with many images. Also practice variations and notes to the error correction will be presented. The assets is given plenty of exercises on the hand, implemented through the extensive picture material easily in practice. The trainers receive also methodological notes to dealing in with the participants.

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Aqua gymnastics

Daniela Ott, Natascha Hillebrecht

176 Pages, Meyer & Meyer sport, 2009 this book to the aqua gymnastics offers a variety of exercises its readers and readers and opens up the possibility to assemble the training independently with the detailed theoretical introduction and the user notices. Objectives are therefore to provide a reservoir of exercises, to arouse interest, to deliver information, advice and guidance, to recommend the aqua gymnastics as attractive body and movement training.

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The motivational coach

Michael Kutzner

156 Pages, Haug, 2006 the concept to success: to implement their plans into action. Mental and emotional strategies of the pros use. Keep – feel good – never give up!

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Sources:

Online information of the German Olympic Sportbunds: right fit from 50. swimming training plan. true-fit ab50.de (date: 2011)

Grillparzer, M.: Our back book. Gräfe und Unzer, Munich 2008

Keller, S.: the back book. Stiftung Warentest, Berlin 2004

Developed in cooperation with Diplomsportlehrerin Ute Heitzer.