Improve Your Swimming Fitness With Specific Fitness Training Programs
Swimming fitness used to improve both swimming performance and your over-all health is what we'll discuss here. We'll cover the basics of swimming fitness as well as strength training for swimmers.
There are many reasons to exercise to improve your swimming performance. Even if you're not a competitive swimmer, swimming can help to improve your over-all level of fitness, reduce body fat and of course improve your health.
If you become a fit swimmer, you'll be in great shape. Honestly, have you ever seen an over weight competitive swimmer?
Thousands of health-conscious people use swimming fitness as an activity or hobby that will help them get into great shape and stay that way. If you're looking for a healthy exercise routine or fitness training program, swimming fitness is as close as your closest swimming pool.
If you love swimming and you want to lose fat or gain a competitive edge on your competition, then you should try some of the
swimming fitness routines
that most competitive swimmers and a lot of recreational swimmers do.
Swimming fitness for reducing weight has become a very popular activity, because it works. But the one thing you have to keep in mind is that strength training for swimmers is just as important as the exercise you do in the pool.
This rule is the same for competitive swimmers and non-competition swimmers. The lack of proper strength training for swimmers is usually the reason for falling short of most swimming goals.
The swimming exercises you use in your swimming fitness training program should be those, that not only help you improve your swimming performance, but also to help you maintain your interest in swimming.
There's nothing worse than performing the same boring swimming exercises over and over. If you do, your interest in swimming fitness will decline rapidly.
Now, one of the first things you have to do is to find a swimming pool that you can use for your swimming fitness training. It's the same as looking for the best gym. Some locations may not be able to give you the benefits you need, so check out many before you spend your money.
Swimming fitness is the same as any other type of fitness training in that it must be taken seriously and has to be both physically and mentally challenging while being fun to do.
If you start off in the proper direction and treat swimming fitness as if you were weight training or performing any other specific fitness training program you will make gains very quickly.
Always remember to consult your doctor or physician before starting any swimming fitness program.
In a different section of this website you can find "in the pool" swimming fitness programs, but here we'll go over strength training for swimmers, which is the most over-looked aspect of swimming
fitness training programs.
"Swimming Exercises For Excellent Swimming Fitness"
Strength Training For Swimmers - Swimming Exercises #1: Dumbbell Pullovers Using An Exercise Ball.
Place the exercise ball on the floor and position your body so that your upper back is in contact with it. Lower your hips to a position so that your buttocks are only an inch or two from touching the floor.
Hold a dumbbell using both hands at your chest level.
Now, push with your feet so that your body comes up on top of the ball and forms a "flat" lying position.
While doing this push the dumbbell behind your head until your arms are straight.
Reverse the procedure to return to the start and repeat.
Sets: 3 Reps: 12
Strength Training For Swimmers - Swimming Exercises #2: Slanting Reach With Medicine Ball.
Stand upright with your feet positioned hip width apart. Hold the medicine ball in front of you at yourwaist.
Next position your right foot about two to three feet out to your right side, then lean your body forward. Reach the medicine ball down towards your right foot so that your finger tips touch the floor. Don't let your lunge knee extend past your toes.
Push with your lunge leg to return to the start. Continue with same leg until you finish the required number of reps.
Always keep your head and back in a neutral position. The leg opposite to the one you're lunging forward should be straight.
Sets: 3 Reps: 8 - 12
Strength Training For Swimmers - Swimming Exercises #3:Dumbbell Lunge.
Stand up with your feet approximately hip width apart. Hold a dumbbell in each hand and let your arms hang to the sides.
Step forward with one leg bending at the front hip and knee to form a 90 degree angle.
Push with your front foot to return to the start. Continue with the same leg until you have completed the required number of reps.
Keep your shoulders and hips squared during the exercise.
Sets: 3 Reps: 8 - 15
Strength Training For Swimmers - Swimming Exercises #4:Alternating Dumbbell Chest Press On An Exercise Ball.
Lie on the exercise ball with your upper back placed on the ball and your legs forming a 90 degree angle at your knees with your feet flat on the floor.
Press one dumbbell at a time up above your chest. Then press the other one until the required number of reps are reached.
Sets: 3 Reps: 10 - 12
Strength Training For Swimmers - Swimming Exercises #5:Back Rows With An Exercise Ball.
Lie face down on the exercise ball so your lower abdomen is touching it with your arms at the sides of the ball hanging down.
Hold a dumbbell in each hand and row them up towards your shoulders keeping your elbows out and back flat.
Try to squeeze your shoulder blades together at the "top" position.
Lower your arms to the start and repeat.
Sets: 3 Reps: 8 - 12
Strength Training For Swimmers - Swimming Exercises #6:Cable Bicep Curls.
Stand in front of an adjustable pulley weight stack.
Hold a handle in each hand at waist height.
Curl both arms up towards your shoulders until your bicep touches your forearm.
Keep your elbows tight against your sides.
Lower your arms to the starting position and repeat.
Sets: 2 Reps: 25 - 30
Strength Training For Swimmers - Swimming Exercises #7:Cable Wood Chops.
Start by standing parallel to a cable weight machine.
Grasp the handle in front of your body above your head and behind your shoulder.
Keep your arms fairly straight and rotate your body down and away from the cable.
Keep your feet firm on the floor and twist from your core.
Return to the start and repeat.
Don't forget to do the same with the other side.
Sets: 3 Reps: 25 - 30
Strength Training For Swimmers - Swimming Exercises #8:Cable Pushdowns.
Stand in front of a cable weight machine with your feet shoulder width apart and knees slightly bent.
Grasp the bar with your palms facing down. Start with your arms at a 90 degree angle at your elbows.
Push the bar to your hip level. Always keep your elbows tight to your sides.
Keep the weight under control and slowly return to the start.
Sets: 3 Reps: 10 - 15
Strength Training For Swimmers - Swimming Exercises #9:Cable Hip Raise.
Lie on a bench with both of your knees bent and feet flat on the floor. Place both hands at your sides.
Contract your abdominal muscles continuously to stabilize your core.
Start by raising both your feet 8-12 inches off the floor with a cable attached.
Straighten your legs without touching your feet to the floor.
Return to the start and repeat.
Sets: 3 Reps: 25 - 30
Strength Training For Swimmers - Swimming Exercises #10:Dumbbell Squat Press.
Hold a dumbbell in each hand at your shoulder level.
Start to perform a squat and when you start to come out of the squat push both dumbbells up until your arms are fully extended.
Bring the dumbbells back down to shoulder level and go into a 1/4 squat. Return to the starting position.
Repeat for the recommended repetitions.
Sets: 3 Reps: 10 - 12
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Do you use unique and effective fitness training programs? Maybe fitness training programs for a specific sport, event, etc. What has been your experience with this type of training? Or do you have some good information that I may have missed? Share it!
