Swimming is an activity that uses the whole body. Heating is an inseparable part of the swim routine for optimal benefits: a productive sport, the efficiency of body movement while moving in water, and a stable lap time record.
Warm up on land before swimming
For weeks to be stressed by the stress of a pile of work on land, your body will feel stiff, tired, and sore. Before you get into the water, it helps you understand whether your body is ready to face the field. Stretching before swimming will prepare the body’s flexibility, thereby reducing the risk of injury or cramps when in water that can be harmful.
Below are some quick exercises you can do before you start swimming:
- Jump on the spot, or run on the spot.
- Rotate arm: position both hands stretched parallel to shoulder and move twisted at the same time).
- Shoulder touch: in a push-up position, raise your right hand and touch your left shoulder while keeping your balance (left hand still supporting the body at ground level). Return to starting position and repeat for left hand.
- Bent over swings: open both legs parallel to the shoulders while stretching your arms to the side, slightly bending your body forward. Swing your right hand to touch your left knee, then swing your left hand to your right knee (X pose). Return to starting position. Repeat for left hand and then use both arms simultaneously.
- Turn your feet: lift your right leg forward and turn it clockwise, then turn it in reverse direction. Repeat for left leg.
- Cross body leg swings: position your body facing the wall. Stand tall and put your body and wall apart by putting your hands on the wall and legs parallel to your shoulders, then swing your right leg to the left as high as you can. Go back to the starting position and do it for the left leg. During this warm up, do not tense your lower body.
The best way to warm up is to stretch every part of the body for 10 to 15 seconds, and repeat each of them three times.
Warm up in the water before swimming
Muscle stretching on land can ease tension, but has minimal effect on overall body flexibility. As soon as you dive, do some waterfalls to stretch your legs, then do a light swim for several laps around the pool for five minutes.
During warming up in the water, the energy used will be larger, so the body will cool faster. To maintain stable body temperature and blood flow, occasionally step out of the pool for jogging in place or swing arms or legs for 20 seconds between each stretch.
The greater the movement means the more blood flow generated, the better the blood circulation in your body. The warmer and more alert your body, the better the energy and nutrients are channeled throughout the body to support muscle performance.
Cool down after swimming
After swimming, do not jump out of the pond immediately!
Cooling the body every time swimming is useful to control the heart rate to return to normal to help the body’s recovery process. In addition, during intense exercise the muscles continue to work producing lactic acid, which if left too long will risk buildup in the body. Cooling will help to restore lactic acid levels to normal limits.
The relaxation of the body after swimming needs to be adjusted to meet the needs, depending on how long and how hard each individual pool routine is, but the most common is: Perform a light swim rhythm of several laps to relax the muscles of the body.
Afterwards, stay in the water facing the pool wall and both hands holding on to the edge of the pool, folding your legs up to your knees parallel to the chest (the sole of the foot against the wall). Then, bow your head between the shoulders to stretch your back. Hold the position then stomp your feet and push the body out to straighten the body. Repeat this movement several times.
Do also stretch in the shower under warm water. Hold each stretching position for 30-40 seconds to rinse out muscle wastes, restore post-exercise flexibility, and stimulate muscle receptors that promote relaxation.
Recovery can also be enhanced by eating or drinking high-duty snacks to restore wasted energy during swimming. Energy bars, bananas, or Isotonic drinks are ideal for restoring the body’s vitality.…