A “standard” body is always the desire of many people, especially in the summer of travel. So to achieve that, except in gyms and workouts outside the park, why not try swimming, one of the sports that helps shape shaping very effectively. In this article, we will prepare the necessary notes for those who are just beginning to swim.
Swimming – if done seriously, it’s not like “I will try to float to the surface on a float and drink some beer”, but it will be an effective cardio exercise because it is capable of Burn more than 700 calories an hour if taken seriously.
Surely coming here has aroused the desire to conquer this subject, but you do not know how to start? Let us give notes from experts you need to know when preparing to swim to have a real body ready for the exciting summer!
- It’s completely okay if you feel frustrated halfway
Swimming is a sport that requires a lot of techniques, from breathing regulation to swimming techniques. There are many factors that affect whether exercise is effective or not. Lance Watson, Olympic Gold medalist triathlon coach at the Ironman Hall of Fame, said: “Even athletes and cyclists who are in good condition feel it. It’s quite difficult when you just started practicing swimming.
- Familiarize yourself with the swimming cap
Fear Michael Phelps used to liken a swimming cap like … “Condoms for the head”, and shared that swimming caps are almost indispensable in this subject, especially for those who are new to swimming. Swimming hats will do a great job of protecting our hair from the harmful effects of chlorine, stabilizing them and helping to reduce water resistance. Many professionals even wear two swimming caps at the same time: the first one will help keep everything in place, while the other is worn over the swim goggles to help you take a comfortable swim.
3.Take a deep breath
When we practice on land, we tend to pay less attention to breathing. Because when we perform a certain strong action, our breathing will follow that intensity. However, for swimming exercises, we need to try to control our breathing.
Watson shared that most beginners try to hold their breath when they start to sink into the water, and then rise quickly to exhale and breathe in. This only creates an accumulation of CO2 in the lungs and blood. To get used to being in the water, practice first on the shore, and while simulating hand movements in the free-form swim, focus on your breathing when facing your face to the side, and breathing out while facing your face.
As soon as you feel okay with the head rotation, you should start in the water. Immediately after taking a full breath, slowly exhale through the nose and mouth. Then, when preparing to take a breath, your lungs will be slowly emptied to be ready to breathe again. Just like your breathing when jogging or cycling, try to regulate your breathing: for mild to moderate swimming exercises, take about three hand movements at a time, and one hand motion at a time. times for highly demanding swimming exercises.
4. Swim in laps, you’re wrong!
Practice swimming in sets instead of in a “loop.” Watson suggests doing batter exercises with sets of 5 × 100, 4 × 100, 3 × 100, 2 × 100 and finally 100.
Things get trickier as more adjectives follow. For example, Watson’s “tapering” exercise mode is swimming at a normal pace in the 5 × 100 set, then gradually increasing the speed to the following sets and sprinting in the final set. Or for the “ascending,” exercise mode that starts at the fastest pace possible, and then declines at later sets.
5. Perseverance is the key
It can be affirmed that swimming has never been an easy sport. Even professional athletes have had to spend part of their lives practicing, practicing and practicing in order to achieve certain achievements. So don’t be discouraged if you are just starting to swim.